National Nutrition Month 2015

“Bite into a healthy lifestyle”

National Nutrition Month: March 2015

Making smarter choices and getting daily exercise to achieve and maintain a healthy weight, reduce risk of chronic disease, and for overall health.

Are you at a healthy weight?

 ·Finding BMI: weight (kg)/ height (m²)

·Healthy BMI= 18.9-24.9

*Just a range, it doesn’t put into account activity, age, or body type*

Here are a few healthy tips:

Moderation is key, but make sure your portions are correct!

·Use a measuring cup and a food scale for a few weeks to get used to portion sizes.

·Use apps, like myfitnesspal to track foods.

·Use salad plates and 1-cup mugs for meals.

·Remove serving size of snack (ex: popcorn, chips), rather than eating from the bag.

Snack right by adding nutrients and not empty calories. Pack snacks in portion-right containers for the week or day ahead, for easy access.

 *2 snacks a day at 150 calories each*

*150 cal looks like:

 ·1 tbsp peanut butter w/ ½ apple or carrots and celery

·¼ cup almonds;

 ·5 Ritz crackers w/ low fat mozzarella cheese stick

Plan ahead!

Write meals a few days ahead, cook extra, pack lunch the night before, and be creative with leftovers.

· For ex: Leftover grilled chicken turned into healthy chicken Parmesan, a Greek yogurt and avocado chicken salad, or cheddar cheese and buffalo sauce for a quick buffalo dip.

Add more vegetables into dishes to increase bulk, fiber, vitamins, and nutrients.

·Cauliflower or zucchini pizza crust.

·Add greens in your next pasta dish.

·Hide veggies in meatloaf or burgers.

·Bake your own ‘fries’ or chips.

Get physically active!

·150 min/week of moderate intensity

·Include: strength training, resistance bands, running, walking, stairs, biking, elliptical, yoga, workout classes, stretching, etc.

·Stay motivated: join a workout class, find a workout buddy, take before/after pictures, track workouts, increase weight and intensity, sign up for an active event, buy an activity monitor, keep it fun!

Find what works for you! Everyone’s body and energy needs are different.

·Energy needs are determined by your age, body type, physical activity, weight, and height.

·Medications can be affected by certain foods.

·There are specific diets for certain medical conditions.

·Some people need a snack between meals; others can eat 3 meals a day and be fine.

*Do what works best for you!*

For more information or questions: eatright.org is a great website to visit! 

Or 

Talk to a registered dietitian for nutrition information.