National Nutrition Month: Put your best fork forward

Published 6:45 am Sunday, March 12, 2017

“Put Your Best Fork Forward” is the theme of National Nutrition Month, which spans the month of March.

The theme is about making shifts to healthier food and beverage choices, and making small changes can add up over time. These changes should be made using the recommendations of the Dietary Guidelines and the USDA Myplate.

Make calories count

We need calories for energy every day, but food is needed for the nutrients our bodies need every day, too. The majority of our food choices should be packed with vitamins, minerals, fiber and other nutrients. Choosing low-calorie foods with good nutrition can help us stay healthy, manage our weight and give us energy to be active every day.

Focus on variety

Include foods from all five food groups — dairy, vegetables, fruits, grains and protein for the nutrients our bodies require daily. Fruits and vegetables can be fresh, frozen or canned in water and salt-free.

Eat green, leafy vegetables such as broccoli, spinach and kale and orange vegetables like sweet potatoes and carrots. Consume real 100 percent fruit and vegetable juice with no added sugar. Vary your protein foods to include more fish, beans, salt- free nuts, and seeds. Choose low-fat dairy and meats and consume whole-grain cereals, crackers, rice and pasta.

Know your fats

Select monosaturated and polyunsaturated plant-based fats, like canola, olive or peanut oils. Also, look for foods low in animal source fats, such as saturated fats and avoid trans fats to help reduce your risk of heart disease. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

When it comes to cheese, yogurt and milk, choose low-fat products. Meat-lovers should stick to grilling or baking lean meats and poultry.

Now that you have a plate full of information, get inspired to make these small changes in your eating habits one fork at a time.

— For more information, contact Davia D. Adams, Limestone County’s SNAP-Ed Coordinator/ Public Health Nutritionist at 256-232-3200.