National Nutrition Month March 2012 “Get Your Plate in Shape”

Emily Minton, Dietetic Intern,
Bay Pines VA Healthcare System

National Nutrition Month is a nutrition campaign focused on promoting the development of healthy eating and physical activity habits. National Nutrition Month started as a weeklong event in 1973. By 1980, the campaign grew into a month long event. Each year a new educational theme focused on healthy lifestyle choices is chosen. This year’s theme is “Get Your Plate in Shape.”

With the recent introduction of MyPlate, the new food guidance system, this year’s theme is a great way to give people the tools they need to build a delicious plate full of a variety of healthy and tasty food from the five food groups; Vegetables, Fruit, Grains, Protein Foods, and Dairy. So, how can you get your plate in shape? Use the following tips to get started.

Make half your plate fruits and vegetables. Eat a variety of vegetables. You can choose fresh, canned, or frozen items. If you use canned vegetables, look for low sodium products. Fruit makes a great snack or a light dessert. When using canned fruits, choose products that are packaged in water or 100% juice.

Make at least half your grains whole. Look for products that are 100% whole-grain. Rice, pasta, cereal, crackers, and bread all have 100% whole-grain options. If you aren’t sure if the product is 100% whole-grain, check the ingredient list.

Switch to fat-free or low-fat milk. Instead of whole or 2% milk, try low-fat (1%) or fat-free (skim) milk. These two options have the same amount of essential nutrients like calcium and less fat and calories than whole or 2% milk. Also try other low-fat or fat-free dairy products such as yogurt, cheese, and ice cream.

Vary your protein choices. There are a variety of foods found in the protein food group. Try to vary your choices during the week. Foods to pick from include seafood, nuts, beans, lean meat, poultry, and eggs. Remember to keep your lean meat and poultry servings small, about three to four ounces, the size of a deck of cards.

Cut back on sodium and empty calories from solid fats and added sugars. Replace sugary drink with water and choose 100% fruit juice instead of fruit-flavored drinks like fruit punch. Compare the amount of sodium in different products and choose foods with the lowest amounts. Add flavor to your food with different herbs and spices instead of salt and cut back on desserts, pizza, and other high fat foods.

Enjoy your food but eat less. When eating out, ask for a box and bring half of your meal home. Also try looking for lower calorie options. Many restaurants put special marks next to healthier choices. Make sure to keep an eye on your side dishes! Instead of fries, ask for steamed vegetables, salad, or a baked potato. Try cooking at home more to have total control over what goes into your food and how much you make. Avoid large portions by using smaller dishes. Keeping a food log is a great way to analyze your daily intake and work on problem areas.

For more information on how to “Get Your Plate in Shape,” visit the National Nutrition Month’s homepage at http://www.eatright.org/NNM/default.aspx or visit the MyPlate SuperTracker at http://www.choosemyplate.gov/ to create your own personalized eating plan.

Nutrition Fact vs. Fiction

By Mary B. Morgan, Dietetic Intern
Pinellas County Extension, Family & Consumers

In the midst of the latest fad diets and conflicting nutrition advice, it can be a challenge to know what is fact or what is just simply fiction when it comes to nutrition. March is National Nutrition Month and this year’s theme is “Nutrition: It’s A Matter of Fact”. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. In honor of this theme, it seemed appropriate to clear up the confusion surrounding nutrition!

I have researched the top five nutrition myths out there today. I bet you’ve heard of some of them! Read on to see if you can determine whether the statement is “Fact or Fiction”!

1. Skipping meals helps you lose weight.
   FICTION—In fact, people who skip meals throughout the day (especially breakfast) tend to be heavier than people who eat 4-5 times per day. Why? Because not eating every few hours sends your body into “starvation” mode and so the next meal you eat, your body will cling to every bit of the calories it can hold on to. Skipping meals also slows down the metabolism, which in turn makes it more difficult to lose weight in the long run. Your best plan is to eat small meals throughout the day to keep your metabolism going strong and control your appetite.


2. You can eat as much low-fat/fat-free food as you want.
   FICTION—Low-fat/fat-free does not mean calorie free! Generally, when fat is taken out of the product, sugar and other carbohydrates are added to maintain the taste. Compare the calories in a full fat versus low-fat/fat-free product; you may be surprised that the calories are the same and sometimes even more in the low-fat/fat-free version. Remember—weight comes down to calories consumed, not fat!


3. Eating after 8pm causes weight gain.
   FICTION—It doesn’t matter what time of the day you eat. What matters is how much you eat and how much physical activity you get throughout the day. No matter what time of day you eat, if you consume more calories than you need, your body will store the extra calories as fat.


4. Fats should be avoided when trying to lose weight.
   FICTION—The truth is, our body needs fat to help in nutrient absorption and nerve transmission—just to name a few of fat’s purposes. However, when consumed in excess amounts, fat contributes to weight gain and other medical problems. It is important to note that all fats are not created equal. Saturated and trans fats (fats found in animal products, baked goods and other commercially prepared products) should be replaced with polyunsaturated and monounsaturated fats (fats found in liquid oils, fish and nuts).


5. “Eating for 2” is necessary during pregnancy.
   FICTION—Energy/calorie needs vary with each individual, but the idea that pregnancy allows a woman to eat double is false. It is recommended that a pregnant woman increase her calorie intake by 100 calories per day during the first trimester and 300 calories per day during the second and third trimester. An extra snack during the day of yogurt or milk, fruit, and an extra dinner roll is often adequate.
   

Remember, if it is too good to be true—it probably is!

For more information on separating fact and fiction, check out the American Dietetic Association website: http://www.eatright.org/.

Take the quiz to see if you can determine fact or fiction! http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf