March is National Nutrition Month®

Nutrition and Health Reading

Eating Right for Everyone

Eating right and staying fit are important no matter what your age. Help yourself to feel your best by making healthy food choices and being physically active every day.

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

A healthy eating plan:

Emphasizes fruit, vegetables, whole grains and low-fat or fat-free milk and milk products
Includes lean meats, poultry, fish, beans, eggs and nuts.
Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Make Your Calories Count. Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients – and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety. Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables such as leafy greens and broccoli and orange vegetables like carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. And, eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats. Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

Physical Activity for Fitness and Health. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall 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. Then gradually increase the minutes as you become stronger.

Special Nutrient Needs for Older Adults

Calcium and Vitamin D – Older adults need more vitamin D and calcium to help maintain bone health. Include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day. Other calcium-rich foods are fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Vitamin B12 – Many people over 50 years old do not get enough vitamin B12. Fortified cereal, lean meat and some fish and seafood are sources of vitamin B12. Ask your doctor or dietitian if you need a vitamin B12 supplement.
Fiber – Eat more fiber-rich foods to help stay regular. Fiber also can help lower your risk for heart disease, control your weight and prevent type-2 diabetes. Choose whole grain breads and cereals and include more beans and peas. Fruits and vegetables also provide fiber.
Potassium – Increasing your intake of potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Also, choose and prepare foods with little or no added salt.

Healthy Eating Habits for Kids

Healthy eating and physical activity don’t become habits overnight. Parents can help children improve their eating habits by making healthy changes a part of the daily routine.

Make the most of family mealtime. Eating meals together provides the opportunity to help children develop a healthy attitude toward food. It also enables parents to serve as role models, introduce new foods and establish a regular meal schedule.

Active kids need planned, healthy snacks. Think of them as mini-meals that contribute nutrient-rich foods. Keep a variety of nutritious ready-to-eat fruits, vegetables, whole grains and low-fat dairy foods on hand.

Every child needs appropriate amounts of calories, protein, minerals and vitamins to grow. MyPyramid.gov offers personalized eating plans for healthy adults and children over the age of two and interactive tools to track food choices, stay active and eat right.

Need help eating right and staying active?

A registered dietitian can create a custom plan for you. Visit www.eatright.org to learn more about eating right and to find a registered dietitian near you.

Posted 3/10/09