As a member of the Academy of Nutrition and Dietetics, I’m excited to announce that March is National Nutrition Month!

The theme for 2017 is…

The Academy’s message reminds us that we can make small changes or shifts in how we eat “one forkful at a time."

That's because when all of the small bites of healthier eating are added up, the end result is a lifetime of beneficial eating patterns. 

How to Put Your Best Fork Forward any day of the year!

1. Give the body all of the protein, complex carbohydrates, healthy fats, vitamins, minerals, and antioxidants it needs by consuming a wide variety of healthy foods from all five food groups: Fruits, Vegetables, Grains, Protein, and Dairy.

2. Consume a rainbow of colors every day because a diet filled with color provides many phytochemicals, antioxidants, and nutrients that promote good health and prevent many diseases. Try making your plate look pretty by including all colors, even white, throughout your daily meals.  

3. Maintain a healthy body weight for your body by balancing calories in, not more than you need, with calories out, getting enough daily physical activity to keep your heart and body healthy and not gaining unnecessary weight.  

4. Limit or avoid foods and beverages with too many added sugars, too much unhealthy saturated fat, any trans fats, and high amounts of sodium.

5. Limit eating refined (highly processed) grains by making at least half of your daily grains, whole grains. Look for the following in the ingredients list: “brown rice”, “whole-grain barley”, “whole wheat”, “whole-grain wheat flour”, “whole oats”, “whole-grain corn”, “oatmeal”, etc. 

6. Use an assortment of protein sources to keep switching it up. Don’t forget that you can find protein in whole grains as well as dairy, eggs, seeds, nuts, nut butters, fish, seafood, beans, peas, many types of lean meats, and soy.

7. Choose a variety of low-fat or non-fat dairy sources to provide your body with great sources of protein, potassium, phosphorous, calcium, vitamins A and D, and probiotics.

Resources:

Academy of Nutrition and Dietetics: http://www.eatright.org/resources/food/nutrition

Family Nutrition Tips and Tools:  http://www.nourishinteractive.com/parents

Healthy Nutrition Family Resources:  https://www.nal.usda.gov/fnic/family-resources

Healthy Eating Resources for parents, caregivers, and teachers:  https://www.nutrition.gov/life-stages/adolescents/parents-caregivers-and-teachers

National Council On Aging Nutrition Information: https://www.ncoa.org/economic-security/benefits/food-and-nutrition/

National Nutrition Month games: http://www.eatright.org/resource/food/resources/national-nutrition-month/national-nutrition-month-games