Campaign theme says it all - "Bite into a Healthy Lifestyle"

By Kathleen A. Viau, Dietitian, Kenner Army Health ClinicMarch 26, 2015

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FORT LEE, Va. (March 26, 2015) -- March is National Nutrition Month; a time to emphasize the benefits of improving one's eating habits as well as those of the entire family if the person reading this is the meal planner in the house. The 2015 theme is "Bite into a Healthy Lifestyle."

According to the Academy of Nutrition and Dietetics -- sponsor of the information campaign -- Nutrition Month is a time to "focus attention on the importance of making informed food choices and developing sound eating and physical activity habits."

It encourages everyone to adopt eating and physical activity plans focused on consuming fewer calories, making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.

Let's take a look at some of the recommended actions for improving one's diet.

A hugely important first step is to eat real food. In other words, think closer to the farm than the factory when making food choices. Fresh fruit and vegetables are a great start. Avoiding boxed or frozen "convenience meals" that are usually high in salt, unhealthy saturated fats and cholesterol is another good move. Remember also, a lot of food distributors use words like "natural" and "organic" as marketing gimmicks. The best way to know what's in the product is to read the ingredient and nutritional label.

Here are a few suggestions to support this "cleaner" way of thinking about food choices:

• Select real sliced or whole apples instead of processed applesauce.

• Choose fresh chicken legs or thighs (remove skin and bake) instead of chicken nuggets.

• Get bacon from the butcher case; be wary of "thick cut" brands and "healthy option" turkey varieties.

• Cook whole oats and add frozen/fresh berries instead of dissolving instant berry-flavored oatmeal.

• Opt for fresh nut and raisin snacks instead of a trail mix bar.

• Prepare actual wild or brown rice instead of prepackaged substitute brands that often include high-salt "spice" packets.

• Consider sweet or baked potatoes instead of pasta.

Another good way to improve one's diet is to eat less animal-based foods. Make a commitment to eat one completely plant-based meal, like a salad with no cheese or diced meats, daily. Limit the intake of cheese to no more than 1 ounce per day (one snack stick or four cubes). Eat fish that's high in Omega-3 fatty acids at least two-three times per week. Reduce meat portions to 3-4 ounces (size of a deck of cards). Incorporate plant-based dairy products like almond or soy milk. And cut down (no more than 3-4 ounces per week) on the consumption of high-fat processed meats like bologna, hot dogs and sausage.

The following are a few more tips that will help everyone "bite into a healthy lifestyle:"

• Always fill half the plate with non-starchy vegetables and fruits.

• Eat whole fruits and vegetables; they produce far more health benefits than fruit or vegetable juices.

• Choose nuts or air-popped popcorn to snack on instead of chips and crackers.

• Add pumpkin seeds or sunflower seeds to salads for crunch instead of croutons and bacon bits.

• Make fruits and vegetables easily accessible at home and in the office.

Eating healthy is a choice that requires careful meal planning, smart shopping (reading labels and avoiding packaging gimmicks) and discipline at snack time. Getting started is probably the biggest challenge, followed by maintaining it for a lifetime. To make it easier, strive for an 80-20 split. Make at least 80 percent of the meals consumed healthy, nutrient-rich foods that promote energy and well-being. Allot the other 20 percent to "fun food" choices that may not fall into the healthy category but are good for one's mood and satisfaction level.

The Army Wellness Center offers classes for community members who would like to learn more about healthy eating habits. A wealth of additional information also can be found online at sites like plantbasedcooking.com and forksoverknives.com