March is National Nutrition Month, and time to “Savor the
Flavor of Eating Right!” Since no single diet is ideal for everyone, focus on a
healthy eating pattern that works for YOU. Select an eating pattern packed full
of tasty foods that you enjoy, while providing a variety of nutrients that help
prevent or manage chronic disease and help you feel your best.
Take time to enjoy traditions that are important to you and
to appreciate the pleasures, great flavors, and social experiences that food
can add to your life. A healthy, mindful eating pattern should involve
nutritious and flavorful foods, including:
- Fruits – Choose unsweetened fresh, frozen, dried, or canned fruits and 100 percent fruit juice.
- Vegetables – Choose fresh or frozen veggies (without additional sauces, fats, or salts). Choose veggies of many colors (red, orange, yellow, green, and purple).
- Whole grains – Choose foods with higher fiber content, like dried beans, peas, and lentils; whole grain bread, pasta, and crackers; corn tortillas; brown and whole grain or bran cereals.
- Low-fat or fat-free dairy – Choose low-fat or fat-free milk or yogurt; low-fat or fat-free dairy substitutes (calcium fortified soy milk).
- Lean proteins – Choose fish and poultry more often. Select lean cuts of beef, veal, pork, or wild game. Enjoy meatless meals, including protein sources like beans, tofu, nut butters, veggie burgers, eggs, or cheese.
- Heart healthy oils – Choose polyunsaturated fats and monounsaturated fats, such as olive or canola oil, instead of saturated or trans fats.
Consider trying meals that use foods from all of the food
groups, such as:
- Baked salmon (drizzled with fresh lemon juice) or chicken breast (seasoned with thyme and black pepper)
- Brown rice
- Steamed broccoli (seasoned with olive oil, garlic, and lemon juice)
- Glass of low-fat milk
- Strawberries
- Flank steak (grilled with olive oil, rosemary, and pepper)
- Salad (with a variety of fresh vegetables and an olive oil based salad dressing)
- Whole grain bread
- Low-fat vanilla Greek yogurt (topped with raspberries and blueberries)
- Whole grain toast (topped with an egg scrambled with diced tomatoes, spinach, basil, and parsley)
- Fresh pear
- Glass of low-fat or fat-free soy milk
Remember to include physical activity for at least 30
minutes every day. Consider checking out the Paul W. Ahrens Fitness Center for
membership information and ideas about how to increase your physical activity. Call
today at 641-236-2999.
-Written by Lily Swedenhjelm, RD, LD, GRMC dietitian
