March is National Nutrition Month!
The theme for this annual celebration is “Nutrition: It’s a Matter of Fact.” Not a week goes by when the newspaper, radio or television tells us about a new, and potentially conflicting story or research, on what’s best to eat and why. Healthy eating is important for people of all ages and plays a big role in disease prevention and maintaining a good quality of life. Eating right doesn’t have to be complicated – there are easy to understand materials via the www.MyPyramid.gov website that can help you develop a personalized plan for healthy eating.
The Top 10 Nutrition Facts :
1.Eating right doesn't have to be complicated. Use Mypyramid.gov to
develop a personalized plan for lifelong health.
2.The best nutrition advice is based on science. Before adopting any changes
to your diet, be sure the information is based in scientific fact.
3.Get your food and nutrition facts from the expert: a registered dietitian.
RDs are uniquely qualified to translate the science of nutrition into
reliable advice you can use every day.
4.Balancing physical activity and a healthful diet is your best recipe for
managing weight and promoting overall health and fitness.
5.Think nutrient-rich rather than "good" or "bad" foods. The majority of
your food choices should be packed with vitamins, minerals, fiber and other
nutrients -- and lower in calories.
6.Look at the big picture: No single food or meal makes or breaks a
healthful diet. Your total diet is the most important focus for healthful
eating.
7.Prepare, handle and store food properly to keep you and your family safe
from food-borne illness.
8.Don’t fall prey to food myths and misinformation that may harm rather than
benefit your health.
9.Read food labels to get nutrition facts that help you make smart food
choices quickly and easily.
10.Find the healthy fats when making food choices. By choosing
polyunsaturated or monounsaturated fats, you can keep your saturated fats,
trans fats and cholesterol low.
Nutrition Fact or Myth?
Myth #1: Eating late at night will make you fat.
Fact: Calories are calories--no matter what time they're eaten. There is no magic hour in which your body decides that incoming calories must be stored as fat.
Bottom Line: What you eat--and how much--is far more important than when you eat it. But do make a point to spread your food intake out over the day to sustain your energy.
Myth #2: Eating extra protein builds muscle.
Fact: "To build muscle, you must have three key components: adequate calories, a good intake of protein and a good strength program
Bottom Line: To build muscle, you need to eat a healthy diet, which includes a normal amount of protein, and strength train regularly.
Myth #3: Cholesterol-free foods are heart-healthy.
Fact: While it's a good idea to limit egg yolks, whole milk, liver and other high-cholesterol foods, it's just not that simple. Even more detrimental to your blood-cholesterol levels are the amounts of saturated and trans fats you eat.
Bottom Line: Load up on nature's heart-healthy foods--whole grains, fruits, vegetables, legumes, nuts and seeds--to avoid artery-cloggers. And read a product's nutrition panel carefully.
Myth #4: Eating fish is the best way to get heart-healthy omega-3 fats.
Fact: The omega-3 family is credited with myriad health benefits, ranging from promoting brain development in infants to improving cognitive function in the elderly, but it is perhaps most recognized for its role in shielding the heart from disease.
Bottom Line: For optimal health, include both fish- and plant-based omega-3 sources in your diet.
The key principles of good nutrition are:
- Eat regular meals and snacks
- Eat at least five servings of fruit or vegetables per day -including two servings of milk per day
- Eat high fiber foods
- Limit fats and sweets
- Everything in moderation
Try to follow these basics during March and see if you don’t feel better,
enjoy food more, and maybe even lose a little weight!
