March is National Nutrition Month
Oranges are a good source of your daily allowance of fruit. They are high in Vitamin C.
March is National Nutrition Month.
There are many tips to help you eat a more nutritious diet.
- Balance your calories - enjoy your food, but eat less
- Avoid oversized portions
The basic food groups are:
- Vegetables - you can eat fresh, frozen, canned or dried vegetables. They may be eaten whole, cut-up or mashed. Try to eat a variety of dark green, red and orange as well as beans and peas. Some examples are broccoli, cauliflower, carrots, green beats, squash, sweet potatoes, tomatoes. You can also drink 100% vegetable juice.
- Fruits - You can eat fresh, canned, frozen or dried fruits. These can be cut up, eaten whole or pureed. Some fruits to try: apples, apricots, bananas, grapes, oranges, mangoes, melons, peaches, pineapple, berries, tangerines and also 100% fruit juice.
- Grains - There are two types of grains - whole and refined. At least half of the grains you eat should be whole grains, such as whole wheat bread, whole grain cereals and crackers, oatmeal, bulgur and brown rice. Refined grains include white bread, white rice, enriched pasta, flour tortillas and most noodles.
- Dairy - Most of your dairy choices should be fat-free or low-fat milk and milk products, but all milks and calcium containing milk products count. Examples include milk, cheeses and yogurt. You can also use lactose-free and lactose reduced products and also soy beverages. Food that contain little or no calcium but are also made from milk include: butter, cream, sour cream, and cream cheese.
- Protein - Choose a variety of lean meats and poultry, seafood, beans and peas, eggs, processed soy products, unsalted nuts and seeds. Eat at least 8 ounces of seafood each week.
Tips to follow:
- Choose My Plate use a 9 inch plate for your meals. This helps keep your portions controlled.
- Add more vegetables to your day, make half your plate fruits and vegetables
- Focus on fruits
- Make half your grains whole
- Got your dairy today switch to fat-free or low-fat (1%) milk
- With protein foods, variety is key
- Build a healthy meal
- Healthy easting for vegetarians
- Smart shopping for veggies and fruits
- Liven up your meals with veggies and fruits
- Be a role model for children
- Cut back on your kid's sweet treats
- Compare sodium in foods like soup, bread and frozen meals and choose foods with lower numbers
- Drink water instead of sugary drinks.
At VA Montana we have the MOVE program. This program focuses on eating a healthy diet and incorporating exercise into your daily routine. Move is a national weight management program designed by the VHA National Center for Health Promotion and Disease Prevention (NCP), a part of the Office of Patient Care Services, to help Veterans lose weight, keep it off and improve their health. Ask your provider for information about MOVE and the Nutrition and Food Service.
For more information on nutrition, see: http://www.cdc.gov/nutrition/everyone/basics/foodgroups.html
