March is National Nutrition Month supported by The Academy of Nutrition and Dietetics, the United States’ largest organization of food and nutrition professionals, but good nutrition happens all year long.
“Go further with food” is the 2018 campaign theme focusing attention on the importance of making informed food choices and developing sound eating and physical activity habits according to the Academy’s press release submitted by the Virginia Cooperative Extension Service.
The academy’s website offers guidance and encouragement including 30-minute workout videos, recipes, articles on helping picky eaters become more adventurous and ways to battle lead exposure with diet.
Extension’s outreach effort listed the following advice
Our bodies are like any other machines. We will get out of them only what we put in. Would you use the wrong type of fuel for your car? A good diet functions the same way. It can make the difference in our energy level, our work performance, and our long-term health. We will tackle three easy changes you can make to your every day diet to keep your body fueled, healthy, and running in tip-top shape.
1. Drink more water
Oil up those gears! Humans are 60 percent water and can’t survive long without it. It helps your muscles and organs to work more efficiently while keeping you regular. Do you want to keep off those extra pounds? We often confuse thirst for hunger. Drinking water throughout the day can help reduce overeating while ensuring we are getting the fluids we need. Feeling tired? Don’t go for that caffeine just yet. When our bodies are not fully hydrated we can often feel tired, irritable, and mentally foggy. Drinking water regularly can help keep those morning blahs at bay. How do you get started? Drinking half of your body weight in ounces is a good place to start. For example, if you weigh 160 pounds, drink at least 80 ounces of water a day.
2. Make fruits and vegetables half of your daily foods
Fruits and vegetables are low calorie foods which provide key nutrients to keep your body up and running. Some help to prevent infection, some help to regulate blood pressure, while others keep our skin, teeth, and gums healthy. Remember that every food has a different combination of nutrients to offer. Variety is key! How do you get started? Have at least two colorful side dishes or a salad with your meals. Remember to rotate between different fruits and vegetables every few days. Feel free to add small handful of nuts, dried fruit, and herbs to add sweetness and extra flavor to these foods.
3. Choose lean proteins
Like all machines, from time to time we require a little bit of upkeep. Whether our bodies suffer from bumps, tears, or breaks, protein is the building block, which will help to repair these damaged parts.
Choosing lean proteins can help reduce that gunky buildup of cholesterol in our blood while ensuring that we’re back up and running in no time.
Adequate protein also helps to maintain lean muscle mass making it easier to walk, run, exercise, and play. How do you get started?
Choose chicken, lean pork or beef, fish and a handful of nuts and seeds. Bake instead of fry.
Remember to take off the skin and cut off the extra fat whenever possible. Most adults will need 7-8 ounces of protein per day, or what looks like about two and a half decks of cards.
By following these three simple steps, you can go further, feel stronger, get healthier, and feel better with food.
For more information, visit www.eatright.org and Virginia Cooperative Extension Service, Montgomery County at https://montgomery.ext.vt.edu/
