Your health, more often than not, depends on what you eat. The good thing is that eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices. Think in terms of foods that are nutrient-rich rather than "good" or "bad" for you. Make sure the majority of foods you choose are full of vitamins, minerals, fiber and other nutrients. Eating "smart" can help you stay healthy, manage your weight and be energetic.
These recommendations from the Dietary Guidelines for Americans can help get you started:
Focus on Variety
Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
Know Your Nutrition Facts
Look for foods low in saturated fats and trans fats to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the nutrition facts panel on food labels for total fat and saturated fat.
Also limit fat, cholesterol and sodium intake to help reduce the risk for heart disease, high blood pressure and cancer. Aim for a low daily value of five percent or less. High daily value is considered 20 percent or more—aim for a high intake of vitamins, minerals and fiber.
March is National Nutrition month
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.
The theme for 2016 is "Savor the Flavor of Eating Right," which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. How, when, why and where we eat are just as important as what we eat. Develop a mindful eating pattern that includes nutritious and flavorful foods — that's the best way to savor the flavor of eating right!