National Nutrition Month

Important Nutritional Facts and Key Tips to Help Us Eat Smarter

National Nutrition Month is a nutrition education and information campaign sponsored annually by the American Dietetic Association. The campaign is designed to focus attention on the importance of making informed food choices and develop sound eating and physical activity habits.

As many people know, March is National Nutrition Month. However, we do not have to panic about making dramatic changes in our eating habits. There are four ways that we can incorporate small changes in our diet that can have big health payoffs, says Julie Upton, registered dietitian and health communications expert specializing in nutrition, fitness and wellness.

Upton says, Start everyday with a wholesome breakfast. I like whole grain cereals, like oatmeal or a whole grain flaked cereal with skim milk and a piece of fruit or 100 percent juice. A meal like this will help keep you satisfied for 2 to 4 hours, so you will be less likely to overeat later.

For your hearts sake, get more whole and enriched grains and omega3 fatty acids. You have probably heard the recommendations for omega3 fatty acids from fish. The AHA recommends at least 2 servings per week. Gortons makes it easy to include seafood in a healthy diet with its Shrimp Temptations and Grilled Fillets. Their Shrimp Temptations are premium shrimp simmered in 2 creamy sauces, Scampi and Lemon Butter. They are also great as a stand alone meal or the perfect addition to pasta, rice, or vegetables. Each serving has less than 150 calories, and zero grams of trans fat. Their Grilled Fillets and Salmon are flame grilled in eight delicious flavors. At just 100 calories and zero grams of trans fat, they are great with any salad or side dish.

Additionally, as a complex carbohydrate, rice is the foundation for healthier eating, and it partners well with other healthy foods like lean proteins, vegetables and beans. In fact, research conducted at Iowa State University shows that people who eat rice have healthier diets. Enriched rice is low in calories, fat-free and has plenty of iron and folic acid, which is important for women and children and helps protect the heart. Brown rice is a whole grain with extra fiber and trace minerals like copper and selenium.

Also, many of us eat more meals away from home than we do at home. So, we need to know how to navigate menus to choose healthier options. To help, T.G.I. Fridays resturaunts is taking the leadership role in portion control with their Right Portion, Right Price menu. Guests have a variety of low fat and low carb choices, either in a normal size entree or a smaller portion entree at a lower price. For example, their Dragonfire chicken has fewer than 500 calories and less than 10 grams of fat per serving; it is one of a variety of Better For You items on their menu. Also, recently they have announced plans for their restaurants to go trans fat free.

Upton says, By incorporating these four small changes in your diet, you and your family will reap big health payoffs.