Social media is filled with conflicting nutrition advice, making it hard to know what’s true. Focusing on simple, practical habits can help set you up for long-term healthy eating success.
Here are a few tips that are simple but achievable. You are likely already doing one or a few of these already. Adding an additional habit will only enhance your healthy eating lifestyle, continuing your path to success!
· Get to Know Food Labels- Reading the Nutrition Facts panel can help you choose foods and drinks to meet your nutrition needs.
· Drink More Water- Stay hydrated and drink water instead of drinks with added sugar.
· Reduce Added Sugar- Food and drinks with added sugars can add empty calories and little or no nutrition.
· Experiment with Plant-Based Meals- Expand variety in your menus with budget friendly meatless meals. Vegetables, beans and lentils are great substitutes for meat. Try including one meatless meal per week to start.
· Watch Portion Sizes- Use your hand as a guide to help with portion sizes. The palm of your hand = 2 ½ -3 oz (serving of lean meat, poultry or fish), 1 fist=1 cup (leafy vegetables or whole fruit), ½ fist= ½ cup (fresh/frozen vegetables or fruit, pasta or rice).
· Get Cooking- Preparing food at home can be healthy, rewarding and cost-effective.
· Eat as a Family- Set a regular mealtime with no TV, phones or electronic devices present. Get kids involved in meal planning and cooking and teach them about good nutrition.
· Reduce Food Waste- Check out what you have on hand before you stock up at the grocery store. Plan meals based on leftovers and only buy perishable foods you will use or freeze within a couple of days. This can help save nutrients and money.
· Eat Seafood Twice a Week- Fish and shellfish contain a range of nutrients including healthy omega-3 fats which are beneficial in reducing the risk for heart disease.
· Make half your Plate Fruits and Vegetables- add color, flavor and texture plus vitamins, minerals, and dietary fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables the goal.
Nutrition article by: Beth Letter, MPH, RDN, LD, Regional Nutrition Manager
The featured recipe for the month of March is Calabrian Green Goddess Flatbread. This recipe incorporates a few of the tips above including adding color, flavor and texture with vegetables including broccoli, fruit including tomatoes and multiple herbs, adding shrimp to the flatbread as an option and just preparing this at home with your family or by yourself. You are likely to also have many of these ingredients at home, minimizing food waste and you can alter what you put on the flatbread by using ingredients you may have on hand as well. You can then sit down with your family and enjoy this tasty meal together!
Recipe by: John Cramutola WCEC, MCFP, CDM, CFPP, Corporate Director of Culinary
