Eat Smart to Stay Healthy
Eat smart to stay healthy is this year's theme for National Nutrition Month® from the American Dietetic Association. Since 1973, National Nutrition Month® has been celebrated in March.
What does "eating smart to stay healthy mean? It means being smart about what foods you eat, and making wise choices.
Here are some hints to accomplish eating smart to stay healthy:
- Eat a sensible serving size - Know the appropriate serving size for you no matter what the food is. You may obtain the Food Guide Pyramid, with serving sizes and other information from any Monroe County Extension office.
- Increase fruit and vegetable intake - This can be a lifestyle change. Think red, green yellow, purple and orange by adding fruits and vegetables that are packed with vitamins, minerals, fiber and phytochemicals that can help prevent some cancers and lower blood pressure.
- Expand your tastes - Get the nutrients that your body needs while exploring the wide world of foods.
- Try a new recipe or food - Do this at home or at an unfamiliar local restaurant.
The American Dietetic Association is promoting eating breakfast along with its theme. There are 40 years of breakfast related research that report eating breakfast is very important for the brain and body first thing in the morning. People who skip breakfast often feel tired, restless and are more irritable. Children do not perform as well in school and may have behavior problems because they become so hungry. Eating breakfast is the first chance to refuel the body's glucose levels (blood sugar). It is often 8 to 12 hours since a meal or snack. Glucose is essential for the brain and fuels the muscles needed for daily physical activity. Breakfast also is helpful when people are working towards weight loss or management. It helps to control binge eating by controlling hunger later in the day.
Some easy breakfast ideas are:
- Whole grain ready to eat cereal with fruit and 1% milk
- Hot cereal topped with cinnamon, nutmeg, or allspice
- Peanut butter on a bagel with banana or apple slices
- Breakfast smoothie (1% milk, fruit and a teaspoon of bran) in a blender
Many people do not like "breakfast foods" and try other types of foods for breakfast. There is nothing wrong with that. Some examples are:
- Heated leftover rice with chopped apples, nuts and cinnamon with juice
- Lean ham on a toasted English muffin and vegetable juice
- Yogurt, sprinkle with crunchy cereal and fruit
- Peanut butter and banana sandwich on whole wheat bread
- Leftovers from last night's dinner, either hot or cold