March is National Nutrition Month Enjoy the Taste of Eating Healthy

Key Points on Healthy Eating Plate 1. Make most of your meal vegetables and fruits – ½ of your plate:vegetables and fruits Aim for color and variety 2. Go for whole grains – ¼ of your plate: Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foodsgrains 3. Protein power – ¼ of your plate: Fish, chicken, beans, and nuts are all healthy, versatile protein sources— they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.protein 4. Healthy plant oils – in moderation: Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”healthy vegetable oilslow-fat does not mean “healthy.” 5. Drink water, coffee, or tea: Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.sugary drinks 6. Stay active: The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.staying activeweight The main message of the Healthy Eating Plate is to focus on diet quality.

Coming Healthy Bedford Program Watch for Healthy Bedford’s Healthy Dining Program Launching Spring 2014 !!!

Tips for Eating Healthy When Eating out  As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.  Ask for whole-wheat bread for sandwiches.  In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.  Ask for salad dressing to be served on the side. Then use only as much as you want.  Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.  Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.  Order an item from the menu instead heading for the "all-you-can-eat" buffet.  If main portions at a restaurant are larger than you want, try one of these

Tips for Eating Healthy When Eating out  If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: o Order an appetizer-sized portion or a side dish instead of an entrée. o Share a main dish with a friend. o If you can chill the extra food right away, take leftovers home in a "doggy bag." o When your food is delivered, set aside or pack half of it to go immediately. o Resign from the "clean your plate club" - when you've eaten enough, leave the rest.  To keep your meal moderate in calories, fat, and sugars: o Ask for salad dressing to be served "on the side" so you can add only as much as you want. o Order foods that do not have creamy sauces or gravies o Add little or no butter to your food. o Choose fruits for dessert most often.  On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.