Well, March is at an end, which means so is National Nutrition Month.
Erin over at Mojitos & Handbags said she wanted some recipes as well as some health tips. I’ve given out some recipes, so to wrap this month up, I am going to leave you with some general tips on eating healthy, easy ways to cut some calories and some guidelines on physical fitness.
- Eat at least five servings of fruits and vegetables a day. They are low in fat and calories, but high in vitamins, minerals and fiber. According to the diagram above, at least half of your plate should be fruits and vegetables.
- Half of the grains you consume on a daily basis should be whole grains. This includes whole grain bread and pastas, brown rice and multi-grain cereal. Whole grain products have the whole part of the grain (bran, endosperm and germ), which means they are richer in fiber and nutrients.
- If you drink whole milk or 2% milk, try switching over to skim milk and low fat dairy products. By going from eight ounces of whole milk to eight ounces of skim milk, you can save 66 calories and 8 grams of fat.
- Choose lean forms of protein, like chicken, fish, deer and turkey. Beef is good to, but when purchasing it at the grocery store, purchase meat with ‘loan’ or ’round’ in the name. These are the leaner cuts of beef.
- Limit sugary drinks and sodas, like Coke, Sweet Tea and Kool-aid
- The more liquid a fat is, the healthier the fat is. For instance, extra virgin olive oil is better for you than Crisco.
- Studies show that 150 minutes of moderate physical exercise a week can improve an individuals risk of developing heart disease, osteoporosis and of course, helps fight obesity.
- The best fats are Omega-3 fatty acids and monounsaturated fats. Salmon, albacore tuna, walnuts, flax-seed and canola oil are great sources of omega-3’s and avocados, olive oil, peanut butter and nuts are good sources of monounsaturated fats.
- Baking, stewing, broiling or roasting are some of the healthier ways to cook food, like poultry, fish, potatoes and vegetables.
- Use reduced sodium or no-salt added products when cooking, or use other ways of seasoning food!
- Fat free, low fat and reduced fat are not the same thing. Reduced fat means that the product’s fat content is 25% of what the original version’s fat content is. Low fat means that the product can not have more than 3 g of fat per serving. Fat free means 0.5 g or less of fat per serving. Make sure to read the label!
I hope you all have been enjoying the food and nutrition posts this month!! If you have any suggestions for future topics, feel free to leave them in the comments section!! I hope these posts have encouraged you to maybe make some small changes when it comes to your eating habits!!
P.S. Happy Easter!