CELEBRATE NUTRITION MONTH WITH THESE 5 HEALTHY EATING TIPS!

It’s always time for healthy eating! But in the month of March, the Academy of Nutrition and Dietetics (AND) celebrates National Nutrition Month, to broaden awareness and bring healthy eating back into focus. It is increasingly important this year, as the pandemic lingers and for many of us, eating and exercise habits have shifted. A survey conducted by the American Psychological Association (APA) in February 2021, found “42% of U.S. adults reported undesired weight gain since the start of the pandemic, with an average gain of 29 pounds”.

1. DON’T SKIP BREAKFAST.

Mornings are usually busy, and it’s easy to skip breakfast as you get your day started. However, by mid-morning, hunger pangs arise, and it’s a cinch to grab something easy. Unfortunately, these easy snacks aren’t always the best choice, and another cup of coffee is not the answer.

Your brainpower also suffers from those mid-morning lows, leaving you less motivated and feeling out-of-sorts. Studies have shown that without breakfast, school children begin to lose focus and concentration. Conversely, eating breakfast has been shown to increase their test scores and attendance.

Starting your day with a healthy breakfast can be simple, and easy, by:

-Planning ahead and involving the family.

-Looking for cereals high in fiber and low in sugar. Oatmeal is a quick fix and a good choice. Add heart-healthy blueberries or chopped nuts.

-Adding protein helps you feel full longer. Add low fat milk to your cereal or choose a low sugar yogurt.

-Eggs can be hardboiled in advance and provide high quality protein.

-A banana or clementine make for a quick source of fruit adding fiber as well as vitamins and minerals.

-Adding peanut butter to banana slices or pairing low fat cheese with apple slices adds fiber and protein.

2. COMBINE HEALTHY EATING WITH EXERCISE.

Both healthy eating and physical activity are essential for good health. Regular exercise not only reduces your risk of heart disease and diabetes but also improves your overall sense of well-being. Exercise relieves stress, anxiety, and depression, resulting in a sound mind as well as a sound body.

The Department of Health and Human Services recommends 30 minutes of moderate aerobic exercise each day along with strength training two times per week. Of course, before starting any new exercise regime, you should check with your doctor first, for any restrictions you may have.

Aerobic exercise is any kind of movement that increases your heart rate. Here are some examples:

-Brisk walking

-Running or jogging

-Jumping rope

-Dancing

-Bike riding

-Playing tennis or soccer

Strength training improves muscle strength, flexibility, and balance. It consists of movements that require you to use your own body weight as resistance. It is sometimes referred to as weight training, but weights are not a must-have. Here are some examples:

-squats

-lunges

-pushups

-pullups

-sit-ups

-planks

3. WATCH WHAT YOU DRINK.

Healthy eating also includes making smart choices when it comes to drinks and beverages. Staying well-hydrated is first and foremost, and essential for maintaining cell and organ health. Water is always the best choice, as it naturally replaces the fluids that we lose every day through perspiration and elimination.

If you need more flavor, enhance your water with slices of fresh fruit or berries. Consider a flavored seltzer or augment a plain seltzer with a splash of fruit juice.

Other beverages such as sodas, fruit drinks, energy drinks, sports drinks, and some vitamin waters frequently have added sugar. Choosing sugar-free drinks may save calories, but many of these drinks contain artificial colors and flavors, as well as other additives.

Limit your consumption of caffeine-containing beverages such as coffee, tea, and some energy drinks. The FDA recommends we limit caffeine intake to 400 milligrams (mg) a day, which is equal to about 4 or 5 cups of coffee. This is an 8-ounce cup, not the large size from the coffee shop. A 12 ounce can of cola contains around 50 mg of caffeine and an 8-ounce cup of tea around 60 mg. while an energy drink may contain up to 150mg of caffeine.

Consume alcohol in moderation. Drinking alcohol is associated with an assortment of health risks, such as high blood pressure, some cancers, and heart disease. Alcohol contributes empty calories. These have no nutritional value and are stored as fat. The Centers for Disease Control and Protection (CDC) recommends, ”2 drinks or less in a day for men or 1 drink or less in a day for women” to reduce health risks. One drink is equal to a 12-ounce beer, 5 ounces of wine, and 1 1/2 ounces of liquor.

4. FOLLOW FOOD SAFETY GUIDELINES

Restaurants and food establishments are required to adhere to strict food safety guidelines and are inspected regularly. But only you can keep an eye on your kitchen, to ensure the food you serve is safe and healthy.

CLEAN hands, utensils, and surfaces.

Hand washing is the best way to reduce the spread of germs and bacteria. Use hot and soapy water for at least 20 seconds.

-Wash your hands before, during, and after food preparation, and after using the restroom or touching your face or hair.

-Wash utensils between use.

-Wipe down refrigerator shelves and counters with a sanitizing agent, on a regular basis.

-Replace sponges weekly.

SEPARATE raw from cooked or ready-to-eat food.

Cross-contamination can occur when raw meat, fish, poultry, or eggs come into contact with cooked or ready-to-eat foods.

-Use separate cutting boards for raw foods and wash with hot soapy water after each use.

-Wash knives and utensils in hot soapy water or place in the dishwasher.

-Clean countertops and other surfaces that have come into contact with raw food using a sanitizing solution.

CHILL or refrigerate promptly.

Keeping perishable foods cold helps to slow the growth of bacteria and reduce the chance of food poisoning.

-Refrigerate perishable foods promptly after purchasing.

-Keep your refrigerator set at or below 40 degrees.

-Refrigerate leftovers within 2 hours of cooking and use shallow containers to hasten the cooling.

COOK to safe temperatures.

Cook meat, fish, poultry, and dishes containing eggs to a safe internal temperature to ensure bacteria is destroyed.

-Use a food thermometer inserted into the thickest part of the food.

-Cook meat and poultry to an internal temperature of 165 degrees. Fish should reach an internal temperature of 145 degrees and egg dishes should reach 160 degrees.

-Re-eat Left-overs to 165 degrees.

5. EXAMINE YOUR NEED FOR A SUPPLEMENT

If you are choosing a variety of fresh foods in your diet, you probably do not need a vitamin supplement. A diet that includes red, yellow, and green leafy fruits and vegetables, as well as whole grains, lean meats, and healthy fats, provides a good balance.

It is usually better to get your nutrition through a healthy diet rather than a supplement. Whole foods provide a variety of nutrients, as well as fiber, and substances such as antioxidants that protect cell health.

However, there are some exceptions. For example, you may need a B12 supplement if you follow a vegan diet and eliminate all animal products. Or a Calcium and Vitamin D supplement if you avoid all dairy due to preference or intolerance.

During pregnancy, some women are advised to take iron and folic acid supplements. And older adults may benefit from a multivitamin due to age-related decreases in absorption.

Supplements should be considered on an individual basis. Discuss this with your health care provider to determine if there is a need for you.

THE BOTTOM LINE ON HEALTHY EATING.

This month, join in on the focus on healthy eating. Take an honest look at your current eating habits and make a commitment to make a change. Only tackle one change at a time and reward yourself for each success.

Physical activity doesn’t require a gym membership, just some planning, and commitment. Starting out with a simple walking route is a good place to begin. Challenge yourself to reach 10,000 steps each day.Watch what you drink. It’s easy for those empty calories to slide by. Make water more appealing by experimenting with different ways to add flavor. And, keep yourself and your family safe by taking a look at your kitchen habits, pinpointing where improvements are needed.

Check with your doctor before starting any supplement. However, for most adults, following a healthy diet is all you need. Happy National Nutrition Month!