March is National Nutrition Month

Practical Ways to Enjoy Food While Eating Less

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention, according to the 2010 Dietary Guidelines for Americans. During National Nutrition Month^®, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to "Get Your Plate in Shape."

One way to accomplish this is by eating the foods you enjoy while being mindful of portion sizes and total calories. Eating should be pleasurable, but it is important to be aware of how much food you eat every day. A key step to maintaining a healthy lifestyle is putting less food on your plate.

Here are some simple and practical ways to eat fewer calories while savoring and enjoying your food:

• Be mindful of your daily calorie needs. Find your personal daily calorie quota using the Dietary Guidelines' icon, MyPlate. When planning your meals and snacks throughout the day, keep your calorie needs in mind. Use proper portion sizes and make half your plate fruits and vegetables.

• Avoid oversized portions by using smaller plates, bowls and glasses. Switch your plate from a 10 inch plate to an 8 inch plate.  Also fill your plate with fruits, vegetables, whole grains, and lean proteins.

• Get into the kitchen and stay in charge of what you're eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories you eat.

• Watch out for liquid calories. The calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.

• Log it.  Writing down everything you eat during the day can help you count calories and choose healthier foods to fill your plate with.

As part of this public education campaign, the Academy's National Nutrition Month website www.eatright.org/nnm includes helpful tips, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the "Get Your Plate in Shape" theme.

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.  For more information on a healthy diet contact the Monroe County Health Department WIC office at 740-472-1833.