Your Health: March is National Nutrition Month

March is National Nutrition Month. This year, the focus is on eating healthy while also keeping the environment in mind as we “Fuel for the Future.” I will share some meal planning tips for cooking at home, healthy ideas when eating out and how to add more fruits and vegetables throughout the day.

Tips for cooking at home:

Plan meals based on the food you already have to reduce food waste. Planning meals and cooking at home is one of the healthiest decisions you can make.

Check your refrigerator, freezer and pantry for foods that you can use for meals for the week. Once you have your inventory list, then make a list of the ingredients you still need. It is important to buy only the amount of perishable foods that can be eaten or frozen within a few days such as fresh fruits and veggies, dairy products and seafood.

You may want to consider making your menu on the weekend and stock up. Make a large batch of soup or a roast that you can use for lunches or dinners in the week ahead. Bake a whole chicken or turkey, slice it for sandwiches, wraps and casseroles. Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, canned diced tomatoes, canned beans and pre-cut veggies.

Tips for eating out, or when

you are on the go and away from home:

We all enjoy eating out from time to time. Whether you are looking at carry-out food or

planning to eat at a restaurant or food court, consider your options that are available. Look for the “healthier” choices.

Beware of terms that usually mean the food is higher in saturated fat and calories such as batter-fried, pan-fried, buttered, creamy and breaded. Choose those foods less often and in smaller portions.

Ask for sauces, dressing and toppings to be served “on the side.”

Consider sharing an order with someone or taking half of the entrée home for lunch the next day.

If you choose a restaurant with a buffet, fill up on salads and veggies first.

At sandwich shops, choose lean beef, ham, turkey or chicken on whole grain bread. Add veggies and ask for mustard, ketchup, salsa or other low-fat spreads.

Tips for eating more fruits and vegetables:

We should aim to make half of our plate fruits and vegetables. Fresh, canned, frozen, dried fruit all count! Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. How can you add more throughout the day?

What about a small glass of orange juice for breakfast or a sliced banana on cereal or a handful of raisins on your oatmeal.

Try something new the next time you go to the grocery store. Add more nutrition and flavors to your day by trying new fruits or veggies. Taste the new varieties of apples or buy a mango if you haven’t tried one before…the frozen fruit and veggie section is wonderful too! Pick up a bag of frozen broccoli or brussels sprouts to prepare a fast and nutritious veggie for your supper meal. One of my favorite snacks or desserts is a small dish of frozen strawberries or blueberries (thawed out for a few minutes) or a dish of canned peaches with a spoonful of low fat vanilla yogurt!

For more information, contact CityCounty Health District at 845-8518.