National Nutrition Month®: Week 4 Healthy Living Tips

Congratulations, you made it to the LAST WEEK of National Nutrition Month®.

We hope you've found these tips and ideas helpful and that you've been able to create healthy habits that will not only last for the rest of the month but for years to come.

MARCH 24TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Say No to Artificial Trans Fats

Trans fats are also known as partially hydrogenated oils. They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats. In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.

MARCH 25TH
Go Fiber!

Fiber can help keep us full, and studies show that people who eat high fiber diets weigh less than those who do not. Other health benefits of fiber include reducing bad cholesterol, controlling blood sugar, and keeping your digestive system healthy.

MARCH 26TH
Eat Something Blue

A diet rich in blue and purple foods can have anti-aging benefits, help prevent urinary tract problems, and reduce your risk of cancer. Blackberries, blueberries, eggplants, and plums are a few good options you should throw into your cart next time you’re at the store!

MARCH 27TH
Reuse, Reuse, Reuse

Reusable grocery totes are a great way to be earth friendly, but these bags can harbor bacteria that can lead to food poisoning. Wash reusable bags frequently and keep meat, poultry, and fish in separate totes away from produce and ready to eat foods.

MARCH 28TH
Eat Right Before Exercise

Eating proper foods before working out can give you the energy you need so you don’t feel burned out. Eat a meal 3-4 hours beforehand that is high in carbohydrates and contains some protein, fat, and fiber.

MARCH 29TH
Rethink Your Drinks

Added sugars in soft drinks, energy drinks, and sport drinks can contribute to weight gain by making us consume excess calories throughout the day. Make healthier drink choices by switching to water or low-fat milk, drinking 100% juice, or sipping on flavored seltzer water.

MARCH 30TH
Slow Down

It takes about 20 minutes for our bodies to realize we are full. Instead of eating until you are full, eat until you are satisfied. This will help to prevent overeating and reduce caloric intake. 

MARCH 31ST
Give Yourself a Pat on the Back

This month has been full of new ideas and challenges to help you adopt a healthy lifestyle. Keep up the great work!

Eating Right for Older Adults

With the help of our friends at the Academy of Nutrition and Dietetics, we've been sharing healthy living tips in honor of National Nutrition Month®. Check out a resource from their website (www.eatright.org) that outlines some important nutrition tips for older adults.

Since the average age of Food & Friends' clients is 50 years old, these tips are something that our registered dietitians consider when they develop specialized meal plans, conduct nutrition assessments and teach cooking classes.

Healthy Eating for Older Adults

 

Eating a variety of foods from all food groups can help you get the nutrients your body needs as you age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:

• Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables like leafy greens or broccoli, and orange vegetables like carrots and sweet potatoes.
• Vary your protein choices with more fish, beans and peas.
• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
• Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

Add Physical Activity

Balancing physical activity and a healthful diet is your best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10-minute sessions throughout the day.

If you are currently inactive, start with a few minutes of activity, such as walking, and gradually increase this time as you become stronger. Check with your healthcare provider before beginning a new physical activity program.

(Source: http://www.eatright.org/Public/content.aspx?id=6838)

National Nutrition Month®: Week 2 Healthy Living Tips

It's Week 2 of our National Nutrition Month^® 31 Days of Healthy Living Challenge. Stay connected with us this month on Facebook, Twitter and Instagram for access to more tips and recipes.

MARCH 10TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Go Green

Eat green foods such as spinach, broccoli, collard greens, kiwis, and limes. These are high in fiber, rich in nutrients like Vitamin C, Vitamin K, folate, potassium, and magnesium, and can help reduce your risk of cancer and heart disease.

MARCH 11TH
Follow Food Safety Guidelines

The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food  thermometer to make sure food is properly cooked.

MARCH 12TH
Warm Up with Spices

Take the chill off with warming spices. Did you know certain spices can actually make you feel warmer on a cold day? Try recipes featuring cardamom, chili, cinnamon, cumin, curry, garlic, peppercorn or turmeric.

MARCH 13TH
Eat Out Smart

You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits,
veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

MARCH 14TH
Enact Family Meal Time

Research shows that family meals promote healthier eating. Plan to eat with friends or family at least a few times each week. Set a regular mealtime and turn off the TV, phones and other electronic devices to encourage mealtime talk.

MARCH 15TH
Drink More Water

Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. For generally healthy people, it is recommended that women consume about 9 cups and men consume 13.

MARCH 16TH
Shave 100 Calories A Day

Achieve and maintain a healthy weight by making small changes that can cut calories. Use low-fat or skim milk in your coffee, trim fat from meat, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips.

National Nutrition Month®: Week 1 Healthy Living Tips

Each year, the Academy of Nutrition and Dietetics declares March National Nutrition Month®. This year’s theme is “Enjoy the Taste of Eating Right.” To celebrate, we are sharing a health tip for every day of the month. Check out the tips for Week 1 and don’t forget to share them with your friends on Facebook and Twitter.

Check out the FULL version of the
"31 Days of Healthy Living" calendar

MARCH 1ST
Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and even vegetables.

MARCH 2ND
Make 1/2 Your Plate Fruits & Veggies

Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

MARCH 3RD
Celebrate Meatless Mondays

Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or make a spicy tofu stir-fry with fresh or frozen vegetables. Check out this recipe for Vegetarian Tortilla Lasagna.

MARCH 4TH
Watch Portion Sizes

Do you know if you’re eating the proper portion size? Get out the measuring cups and compare your portions to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.

MARCH 5TH
Use Smart Substitutions

Try substituting lower-calorie, lower-fat ingredients for high-calorie ingredients and you won’t even tell the difference in the finished recipe. Try substituting some of the butter in baked goods with bananas, applesauce or prune puree.

MARCH 6TH
Be Active

Regular physical activity lowers blood pressure and helps your body control stress and weight. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

MARCH 7TH
Choose Whole Grains

Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.

MARCH 8TH
Choose, Pick, Make Healthy Snacks

Healthy snacks can sustain your energy level between meals. Whenever possible, make your snacks a combination of lean protein and fiber. Try low-fat yogurt with fruit,  whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.

MARCH 9TH
Pass (On) the Salt

The USDA recommends consuming less than 2,300 milligrams of sodium a day (or about one teaspoon of salt). Instead of reaching for the salt shaker, try alternative seasonings like herbs, spices and garlic. 

31 Days of Healthy Living: Week 5

Congratulations, you made it to the LAST WEEK of National Nutrition Month®.

We hope you've found these tips and ideas helpful and that you've been able to create healthy habits that will not only last for the rest of the month but for years to come.

MONDAY, MARCH 25, 2013
Meat Free Monday 
Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or soy hot dog, or make a tofu stir-fry with fresh or frozen vegetables.

TUESDAY, MARCH 26, 2013
Catch some Zzzz’s 
Research shows that people who get the least amount of sleep tend to gain weight faster and are more likely to become obese than those sleeping more. Along with reducing the chance of weight gain, sleep will keep you sharp and feeling ready to go throughout the day!

WEDNESDAY, MARCH 27, 2013
Be Heart Healthy 
Follow a heart healthy diet to reduce your risk of heart disease by reducing sodium, balancing your calories with physical activity, and eating fruits, vegetables, whole grains, seafood, and low-fat or fat-free dairy products.

THURSDAY, MARCH 28, 2013
Don’t Fall for the Fads 
Keep an eye out for fad diets and diets promising results that are too good to be true. Rapid weight loss, cutting out entire food groups and rigid menus are all unrealistic and short-lived.

FRIDAY, MARCH 29, 2013
Shave 100 Calories A Day 
Achieve and maintain a healthy weight by making small changes that can cut calories. Use fat-free creamer in your coffee, trim fat from meat and poultry, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips. Small lifestyle changes can make the biggest difference in the end!

SATURDAY, MARCH 30, 2013
Fill Your Plate With Flavor, Not Salt 
Reduce your sodium intake by flavoring foods with herbs and spices, using lemon or vinegar for sauces, soups and salads.

SUNDAY, MARCH 31, 2013
Give yourself a pat on the back!
This month has been full of new ideas and challenges to help you adopt a healthy lifestyle. Keep up the great work!

31 Days of Healthy Living: Week 4

Only two weeks left of our 31 Days of Healthy Living. Enjoy these tips and let us know how you’re doing.

MONDAY, MARCH 18TH

Be a Smart Snacker

Eating snacks can be part of a balanced diet by helping you get all the nutrients you need, controlling hunger, and preventing overeating. Keep healthy snacks like trail mix, yogurt, and fruit on hand so you will not be tempted to snack on unhealthy foods during the day.

TUESDAY, MARCH 19TH

Keep Portions In Mind

Avoid overeating by being aware of portion sizes. Try using smaller dishware, measure out portions instead of eating directly out of packages, and be aware of your hunger level before helping yourself to a second serving. These simple changes will help you save calories and stay on track.

WEDNESDAY, MARCH 20TH

Save Time by Planning

Prepare meals during the weekend for the entire week so that you can eat healthy even when you are short on time. Make casseroles, cut up vegetables in advance, pre-cook rice and pasta, or make a healthy soup. Since all your meals will already be prepared, all you have to do is warm them and enjoy!

THURSDAY, MARCH 21ST

Rethink Your Drinks

Added sugars in soft drinks, energy drinks, and sport drinks can contribute to weight gain by making us consume excess calories throughout the day. Make healthier drink choices by switching to water or low-fat milk, drinking 100% juice instead of sugary fruit drinks, or sipping on flavored seltzer water instead of carbonated beverages.

FRIDAY, MARCH 22ND

Eat Right Before Exercise

Eating proper foods before working out can give you the energy you need so you don’t feel burned out. Eat a meal 3-4 hours beforehand that is high in carbohydrates and contains some protein, fat, and fiber. Closer to your workout, have a small snack like fruit or nuts to get you ready to go!

SATURDAY, MARCH 23RD

All About Satisfaction

It takes about 20 minutes for our bodies to realize we are full. Instead of eating until you are full, eat until you are satisfied. This will help to prevent overeating and reduce caloric intake. Remember to eat slowly, keep your hunger level in mind, and don’t feel like you have to clean your plate!

SUNDAY, MARCH 24TH

Eat Something Blue

A diet rich in blue and purple foods can have anti-aging benefits, help prevent urinary tract problems, and reduce your risk of cancer. Blackberries, blueberries, eggplants, and plums are a few good options you should throw into your cart next time you’re at the store!

31 Days of Healthy Living: Week 2

As promised, we’ll be providing you with healthy living tips all month long for National Nutrition Month^®.

Stay connected with us this month on Facebook and Twitter for access to quizzes, videos, games, tips, prizes, recipes and more!

MONDAY, MARCH 4TH
Reuse, Reuse, Reuse.
Reusable grocery totes are a great way to be earth friendly, but these bags can harbor bacteria that can lead to food poisoning. Wash reusable bags frequently and keep meat, poultry, and fish in separate totes away from produce and ready to eat foods.

TUESDAY, MARCH 5TH
Reduce Empty Calories.
Set a goal to reduce empty calorie foods, which are foods and beverages that are high in fat and/or sugar and provide few nutrients. Try to make healthier, nutrient dense choices when eating meals and snacks!

WEDNESDAY, MARCH 6TH
Got Milk?
Milk is an excellent source of calcium, which is important for building strong and healthy bones. Adults need 3 servings of dairy a day. Choose low-fat or fat-free options, and incorporate other dairy products to get your recommended daily amount!

THURSDAY, MARCH 7TH
Bake Healthy.
Baked goods can be delicious and good for you if you make healthy substitutions. Try substituting Greek yogurt for oil or butter, use applesauce instead of sugar, switch from white flour to wheat, and use tofu or bananas instead of eggs.

FRIDAY, MARCH 8TH
Go Fiber!!
Fiber can help keep us full, and studies show that people who eat high fiber diets weigh less than those who do not. Other health benefits of fiber include reducing bad cholesterol, controlling blood sugar, and keeping your bowel healthy.

SATURDAY, MARCH 9TH
Eat Out the Healthy Way!
Make healthier choices when dining out by looking at restaurant menus in advance, choosing items that are grilled, baked, or steamed, asking questions if you are unsure about what a menu item contains.

SUNDAY, MARCH 10TH
Eat Right On A Budget.
Save money by planning weekly meals ahead of time and taking a shopping list with you to avoid impulse buys. Check for supermarket specials beforehand, buy in season or local produce, and buy in bulk and freeze extras if you can.

Don’t forget to submit a recipe for our 25th Anniversary Recipe Contest. Submit a recipe for a soup, salad or entrée and your recipe may be featured on our menu for clients facing HIV/AIDS, cancer and other life challenging illnesses.

From Our Kitchen to Yours: Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts

Happy National Nutrition Month^®! This month is completely dedicated to nutrition and, thanks to our Registered Dietitians, we’ll be sharing healthy life-style tips through our 31 Days of Healthy Living Challenge.

One tip is to include whole grains in your diet. Grains, especially whole grains, are an essential part of a healthy diet. Grains are also naturally low in fat and have been linked to a lower risk of heart disease, diabetes, certain cancers and other health concerns.

Challenge yourself to include more whole grains in your diet by trying this recipe for Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts. This light salad makes a healthy snack or it can be paired with roasted chicken or salmon for a nourishing entrée.

Serves 6 to 8

Ingredients:

¼ cup olive oil
1 cup finely diced red onion
1 15-ounce can garbanzo beans, drained and rinsed
¾ cup sun-dried cranberries
2 tablespoons fresh lemon juice
3 cups low-sodium chicken broth (or vegetable stock if desired)
2 cups whole wheat couscous
1 cup coarsely chopped walnuts
3 tablespoons fresh chopped parsley
4 tablespoons fresh pomegranate seeds (optional)

Preparation:

Heat oil in a medium-size stock pot over medium-high heat. Add onions and sauté until very tender, about 8 to 10 minutes. Add garbanzo beans and cranberries and stir for 1 minute. Add lemon juice and broth and bring to a boil. Mix in couscous and stir gently for 30 seconds. Cover pot, remove from heat entirely, and let stand for 10 minutes.

Using a fork, fluff up couscous. Mix in walnuts and parsley and season to taste with salt and black pepper. This salad can be served warm or cold.

Garnish with pomegranate seeds, if desired, and drizzle with extra-virgin olive oil.

31 Days of Healthy Living: Week 1

Welcome to our 31 Days of Healthy Living Challenge!

In honor of National Nutrition Month^® we are sharing 31 easy and important tips to ensure you're living a healthy and nutritious life-style.

Continue to check back each Monday for the coming week's tips. Share your experiences, tips and efforts to complete the 31 Days of Healthy Living Challenge on our blog, Facebook and Twitter. See the full calendar.

FRIDAY, MARCH 1ST

Start March off by Journaling

Write down everything you eat and drink to put your intake into perspective and hold yourself accountable! Food journaling has been shown to double a person’s weight loss success!

SATURDAY, MARCH 2ND

Get Your Plate in Shape
Add variety and color to your meals by making half your plate fruits and vegetables, choosing lean proteins, eating half your grains as whole grains, and switching to fat-free or low-fat dairy products.

SUNDAY, MARCH 3RD
Choose Whole Grains

Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.


Don’t forget to submit a recipe for our 25th Anniversary Recipe Contest. Submit a recipe for a soup, salad or entrée and your recipe may be featured on our menu for clients facing HIV/AIDS, cancer and other life challenging illnesses.

March is National Nutrition Month®

Eating right is essential to keeping your body running at its best. During National Nutrition Month® the Academy of Nutrition and Dietetics and our Food & Friends dietitians want to remind you to build an eating plan with your unique lifestyle and nutritional needs in mind. So whether you’re a vegetarian, student, athlete, busy parent or a jet-setting executive, you can find ways to “Eat Right, Your Way, Every Day.”

This year’s theme emphasizes the advantages of making a healthful eating plan that incorporates individual food choices and preferences. You can eat right and still enjoy the foods you love with a plan tailored for your lifestyle, traditions, health needs and of course, taste.

We want you to join our dietitians in celebrating National Nutrition Month^®. There are four easy ways you can follow along and take part in the festivities.

HERE’S HOW:

• Try Our 31 Days of Healthy Living Challenge Each Monday, we’ll post a week of tips. Can you try them all? Let us know by sharing recipes, tips of your own and stories about the healthy choices you’re making this month.

• Compete in Our 25th Anniversary Recipe Contest Help us celebrate our 25th Anniversary by submitting a recipe for a soup, salad or entrée. The healthiest and most delicious recipe in each category will be featured on our spring menu for clients facing HIV/AIDS, cancer and other life-challenging illnesses. Check out the guidelines to get started.

• Like Us on Facebook Throughout the month, our Facebook friends will have access to quizzes, videos, games, tips, prizes, recipes and more! Don’t miss out on anything, follow us!

• Follow Us on Twitter We can’t type a full recipe with 140 characters but we can definitely show you were to find some. Follow us on Twitter (@foodandfriends) and get access to healthy recipes and health tips.