March is National Nutrition Month. This year’s theme is to “Discover the Power of Nutrition.” Nutrition has the power to help individuals and communities thrive. Building healthy habits into your day can help you feel great now and in the future. The Academy of Nutrition and Dietetics focuses this year’s nutrition message on:
- Getting to Know Food Labels: When looking at a food label, there are a number of things to consider. From the nutrition facts panel to the ingredient listing. Different claims like low fat, heart healthy and all natural can be confusing. The Food and Drug Administration has strict guidelines on how food label terms can be used. Luckily, up-to-day easy to understand information is just a click away at fda.gov/food/nutrition-food-labeling.
- A quick dietitian word of advice, always look at the serving size and number of servings as outlined on a food label. The serving size reflects the amount that people typically eat or drink. It is not a recommendation of how much you should eat or drink.
- Being Active: Regular physical activity lowers blood pressure and helps your body control stress. Start by doing an activity you can sustain for at least 10 minutes at a time. Children and teens should get 60 minutes or more of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym to meet these goals — try taking a walk after dinner or play a game of catch or basketball. Remember, always discuss concerns with your physician before implementing any new physical activities.
- Eating Enough Fiber: Naturally occurring dietary fiber is a great indicator of the overall quality of your eating patterns. Men need up to 34 grams of fiber per day, and women need up to 28 grams per day. Fiber-filled foods not only keep you feeling full but also help to moderate cholesterol and promote a healthy weight. Good fiber sources include fruits, vegetables, whole grains, beans, nuts and seeds.
- Pumping Up the Flavor: If your first meal on your wellness mission is plain steamed veggies, brown rice and bland baked chicken, there is little enjoyment to help you stick to the new meal plan. While most Americans could benefit from less sodium, that doesn’t have to mean less flavor. Dietitians often suggest using herbs, spices, citrus juice and zest, garlic, seasoning blends and hot sauce to amplify taste and boost the flavor of foods.
- Staying Hydrated: Drinking water throughout the day keeps us energized and helps us to not confuse thirst for hunger. Our fluid needs vary day to day, and drinking enough to keep your urine pale is the best way to know you are adequately hydrated. Keep things interesting by using frozen fruit as ice cubes or adding fresh herbs, cinnamon sticks, or citrus.
- Don’t Be Afraid to Enjoy Food: Health and wellness is a journey. It is what you do most of the time that impacts your long-term health. There is not an all-or-nothing or one-size-fits-all approach. Enjoy delicious recipes that can be found on the McCaffrey’s website by clicking on the recipe link. In addition, current and prior issues of McCaffrey’s Real Food Magazine are available online.
Whether you have specific health goals or simply want to eat better, consult the experts — Registered Dietitian Nutritionists — who can help you by providing sound, easy-to-follow, personalized nutrition advice and put you on the path to eating well and reducing your risk of chronic disease.
To help find “The Power of Nutrition” join me, Jill Kwasny, MS,RDN for my free nutrition programs offered at select McCaffrey’s Markets. I present timely topics each month and focus on making healthy eating fun and easy. Check out the events link on McCaffrey’s website for my class schedule.
You can always reach out to me at nutritionist@McCaffreys.com or leave a message at 215 750-7713 and I will return your call.
