Celebrating National Nutrition Month

The National Nutrition Month® (NNM) is a nutrition education campaign sponsored annually by the American Dietetic Association (ADA) and its foundation.
It is appropriate and fitting that March is National Nutrition Month, since it is in between winter and spring. Winter holiday gatherings have past and have left many of us with cherished memories and frequently unwanted weight gain!
Healthy eating and routine exercise are needed all year round; but many of us need a friendly reminder to get ourselves back on track. Be kind to your body and reacquaint yourself with healthy eating habits and fitness. Replace your unhealthy habits with smart health choices for a healthier body.
Healthful eating fuels physical activities at every stage of life:
Well-nourished and active children and teens grow, develop, and learn better. Good nutrition also helps ensure a healthy pregnancy and successful breast-feeding. And, healthful eating and active living help adults and seniors feel their best, work productively, and lower their risk for a variety of conditions.
Fitness at every age comes from a lifestyle that includes good nutrition and regular physical activity. The sooner you start the better your health.
Food and physical activity choices are personal:
Foods nourish your body. Being well-nourished means you get enough of the nutrients your body needs. Part of being well nourished also means eating portions of foods just right for you. The true definition of fitness refers to your own optimal health and overall well-being. Fitness is your good health - at its very best.
Food is a source of pleasure and good taste:
The taste of foods adds pleasure to eating - especially if you eat a greater variety of foods and learn how to include your favorites in an overall healthful eating style.
Staying fit means you have a better chance for a higher quality of life, and perhaps a longer one, too.
When you are fit, you:
•improve your mood, reduce your stress, and increase your energy.
•reduce your risk for heart disease, cancer, and diabetes.
•can look and feel your best.
•have the physical strength and endurance to do the things you want to do.
Incorporating MyPlate
•MyPlate replaced the previous MyPyramid image as the tool to help Americans make healthier food choices. The goal is to get people to think about building a healthy plate at meal times.
How MyPlate Works:
The MyPlate graphic has sections for vegetables, fruits, grains and foods that are high in protein, as well as a "cup" on the side for dairy. Each section is a different size and color coded (green for veggies, red for fruits, orange for grains, purple for protein and blue for dairy) so you can see at a glance how much of these foods to eat.
The plate graphic reminds us of the following nutrition needs:
•Choose variety: The best meals have a balance of items from different food groups.
•Half of your plate should be vegetables and fruits.
•About one-quarter of your plate should be grains and one-quarter protein.
•Drink fat-free or low-fat (one percent) milk and water instead of soda, sports drinks, and other sugary drinks.
Avoid oversized portions:
Five Food Groups
Different food groups meet different nutrition needs. If you regularly skimp on one group, over time you won't get the best nutrition.
1. Vegetables - The vegetable portion of MyPlate is shown in green. It's one of the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fiber in them helps us feel full. Choosing variety is important when it comes to vegetables: Dark green vegetables (like broccoli, spinach, and kale) provide different nutrients from orange and red vegetables (like squash, carrots, and sweet potatoes). The "eat your colors" message that you might have learned in grade school is a good one to follow throughout your life.
2. Fruits - Like veggies, fruits contain vitamins, minerals, and fiber. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. Whole fruit is the best choice: Fruit juices have more calories per serving than whole fruit, and you're not getting the fiber. As with veggies, it's good to mix up your fruit choices: a colorful fruit cup is more than just pretty — it's a nutrition powerhouse.
3. Grains - The orange section on the MyPlate graphic shows the proportion of grains you should eat. Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. Refined grains (white flour) have been processed, removing vitamins, mineral, and fiber. Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing. So try to choose at least half of your day's grains from whole-grain sources like whole-wheat bread, brown rice, or oatmeal.
4. Protein - Foods that are high in protein help the body build, maintain, and repair tissue. They also have nutrients like B vitamins and iron. The purple section on the MyPlate graphic shows the proportion of protein you need. Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts and seeds. Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. When eating meats, choose lean or low-fat options and try to minimize deli meats and other processed meats that are high in sodium.
5. Dairy - The blue circle on the MyPlate graphic represents dairy products that are rich in calcium, like milk, yogurt and cheese. Calcium-fortified soy milk is also included in the dairy group. Calcium is essential for growth and building strong bones and teeth. Choose fat-free or low-fat dairy products most of the time.
The blue circle shows dairy as a "side" to your meal, like a glass of milk. But dairy can be incorporated in your meal, like a cheese quesadilla, or served as a snack or dessert. Yogurt with fresh fruit or a fruit smoothie made with low-fat milk make great desserts.
Practical Advice on Eating Right and Exercise:
The USDA's MyPlate website offers lots of healthy living guidelines. You can get personalized recommendations about which foods to eat and how much — including estimates of the number of calories needed to stay at a healthy weight for your age, gender, and activity level. To create your personal profile, visit ChooseMyPlate.gov.
For more information on this article or other educational programs, contact your local LSU AgCenter.
Jennifer Duhon, MS, RD, LDN Nutrition Extension Agent Evangeline, St. Landry, RapidesParish LSU AgCenter, Evangeline Parish Extension Office 337-363-5646.