National Nutrition Month: 'Get Your Plate in Shape'
JOINT BASE MCGUIRE-DIX-LAKEHURST, N.J. -- Joint Base McGuire-Dix-Lakehurst Health and Wellness Center staff kicked off National Nutrition Month March 1 with the 2012 theme "Get Your Plate in Shape."
The healthy plate, better known as "My Plate," is divided into four sections - red for fruits, green for vegetables, orange for grains and purple for protein - with a separate blue section for dairy on the side. The plate signifies the essential food groups to serve at each meal to ensure individuals receive the vital nutrients needed each day. Families can rest assured they are getting the nutrients needed to maintain a healthy lifestyle and preventing chronic diseases when the serve or consume all food groups at every meal.
Here are some suggestions to get one's plate "in shape:
Serve fruits and/or vegetables each meal;
· variety is key, each fruit and/or vegetable can bring a different nutrient to the table;
· to save money, try buying canned vegetables - choose no salt added vegetables or frozen vegetables;
· variety is not optimal during the cold season so try dried, frozen and/or canned fruit. Check the ingredients label and choose brands with no sugar added when grocery shopping;
Serve grains at each meal:
· grains are a main source of energy and are vital for nutrients, especially fiber and B vitamins;
· try new varieties of grains such as wild rice, couscous, quinoa, barley and oats;
· don't forget about fiber; try 100 percent whole-grain breads, cereals and crackers. Aim for less than or equal to 3 grams of fiber per serving;
Serve milk at each meal:
· milk provides a lot of nutrients not available in some foods, such as Vitamin D. All cow's milk is fortified with Vitamin D, which is important for bone growth;
· lactose intolerant individuals can try lactose-free milk;
Serve protein each meal:
· protein is important for keeping blood sugar stable and staying full for a longer period of time;
· eat a variety of proteins from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs;
Cut back on empty calories from added sugars:
· drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas. Choose 100-percent fruit juice;
· when choosing foods with a lot of added sugar and fat, do so in moderation. Cookies, brownies, ice cream and potato chips are okay in moderation. Watch portion sizes. A one-half cup of ice cream or a 2-inch brownie is the correct portion size for these two treats.
Families will be set up for nutrition success by serving foods from all the food groups at each meal. HAWC staff members will highlight one food group and pair a new recipe with that food group for families to enjoy each week in March.