National Nutrition Month 2006

Eat Smart, Stay Healthy March is National Nutrition Month –so let’s celebrate by deciding to start making better choices for a healthier lifestyle. Healthy lifestyles start with healthy eating plans Try new foods Get variety and moderation Develop a personal fitness plan that fits your lifestyle Try new foods and you may find something that tastes great and makes you feel great. Develop a personal fitness plan that fits your lifestyle. The key is to find a variety of activities you enjoy. You don't need expensive equipment or complicated fitness programs.

Variety is the Spice of Life Go exploring and try new foods and flavors from each of the food groups. Eating a wide variety of foods not only promotes optimal nutrition, it makes eating fun and exciting. One way to know if you have variety is to make sure your plate of food has many different colors on it.

Moderation When making food choices, think: What types of food have I had today?” “Is it time for a snack or am I ready for a meal?” “What food group haven’t I eaten from today?”

Make moderation your goal Healthy eating doesn't mean feeling deprived or guilty Eat the right amount of food for you Do not eat too much of any one type of food It's what you eat over several days – not just one day or one meal – that's important! Make moderation your goal – you decide how much and how often. Healthy eating doesn't mean feeling deprived or guilty. Look at the big picture, it's what you eat over several days – not just one day or one meal – that's important.

Nutrition Fact Sheet The following is a month’s worth of nutrition tips in calendar form One nutrition tip may be announced each day Items on the calendar in bold are on slides following the calendar. These contain 2 tips which can be cut out and used for: Decoration Bulletin board Whatever your creative juices tell you!

Take time to look over menus and make careful selections Choose fried foods only sometimes – go for grilled, broiled, or steamed instead Order regular or kid-sized portions – Super sizes are probably more than you need Have milk or a low fat shake for you beverage for a calcium boost Try a side salad instead of fries include more fish like tuna and salmon in you diet to add healthy omega3 fats Get more nutrients by adding lettuce, tomato, and other vegetables to your sandwiches Have breakfast every day. It keeps you going and keeps from being too hungry later in the day Keep healthy snacks such as fruits, crackers and peanut butter, cereal and popcorn available Cook with vegetable oils or vegetable sprays instead of butter or margarine For a fun money saving dinner - Split a larger meal with a friend Drink lots of water to keep your body hydrated, especially when exercising Go easy on special sauces, gravies, and salad dressings These can have a lot of extra saturated fat and calories For dessert try fresh fruit salad, frozen yogurt with granola topping, sugar-free pudding When you go out to eat portions can be huge – only eat half and plan on leftovers later that day or for a great lunch the next day Keep your salad dressing on the side. Dip your fork in the dressing then the salad-you get flavor, but not all the extra fat and calories When you’re having friends over serve carrot sticks and pita points with salsa instead of chips and dip Add a healthy snack to your day with a fruit smoothie made with yogurt and mixed fruit If pizza is the dinner plan – top it with vegetables and lean meats like Canadian bacon or chicken At the buffet choose fresh fruit and vegetables first and use smaller plates Wrap sandwiches are a great choice filled with grilled meats and fresh vegetables Try corn on the cob, green beans, rice, or baked beans instead of French fries or potato chips A baked potato is a great choice when topped with vegetables, salsa, and a little cheese At the sub shop choose turkey, chicken or a veggie sandwich whole grain bread For a lighter meal choose soup and salad as your entrée Be careful about high fat breakfast foods such as muffins,donuts croissants, and biscuits – only eat these occasionally Enjoy ethnic foods like Chinese stir-fry, Mexican burritos, or Greek pita sandwiches. (limit the sour cream or extra cheese) Build a colorful salad with dark leafy greens, carrots, peppers, broccoli and all kinds of vegetables. To make sure you get the healthy fats you need have a small handful of nuts Limit the amount of sodas and fruit drinks you have. Replace them with water, milk,or 100% juices Remember to have a variety of foods every day and choose more fresh fruits, vegetables, and whole grains.

Choose fried foods only sometimes Choose fried foods only sometimes. Go for grilled, broiled, or steamed instead. Order regular or kid-sized portions – Super sizes are probably more than one person needs, split them with a friend.

Have milk or a low fat shake as your beverage for a calcium boost. Include more fish like tuna and salmon in you diet to add healthy omega-3 fats.                                                       Have milk or a low fat shake as your beverage for a calcium boost.

Have breakfast every day Have breakfast every day. It gets you going and keeps you from being too hungry later in the day. Build a more nutritious sandwich by adding lettuce, tomato, and other vegetables as a topping.

Cook with vegetable oils or vegetable sprays instead of butter or margarine. Keep healthy snacks such as fruits, crackers and peanut butter, cereal, and popcorn available for when you get hungry away from home.

Go easy on special sauces, gravies, and salad dressings These can have a lot of extra saturated fat and calories. Drink lots of water to keep your body hydrated, especially when exercising.

Restaurant portions can be huge Restaurant portions can be huge. When you go out to eat, only eat half and plan on leftovers later that day or for a great lunch the next day. For dessert try fresh fruit salad, frozen yogurt with granola topping, or sugar-free pudding

When you’re having friends over serve carrot sticks and pita points with salsa instead of chips and dip. Keep your salad dressing on the side. Dip your fork in the dressing then the salad-you still get flavor, but not as much fat and calories.

If pizza is the dinner plan – top it with vegetables and lean meats like Canadian bacon or chicken. Fruit Yogurt shake Servings: 2 Ingredients: 1c fruit (peaches, strawberries, bananas) cut up 4 scoops Nonfat frozen yogurt 2 cups Skim milk, ice cold 2 Tbsp sugar Directions: Put all ingredients in blender, close and blend well. Pour into glasses and serve. Try some of your favorite fruits and get creative!! Be sure to ask an adult for help Add a healthy snack to your day with a fruit smoothie made with yogurt and mixed fruit.

A baked potato is a great choice when topped with vegetables, salsa, and a little cheese. Try corn on the cob, green beans, rice, or baked beans instead of French fries or potato chips.

At the sub shop choose turkey, chicken, or a veggie sandwich on whole grain bread. For a lighter meal choose soup and salad as your entrée.

Build a colorful salad with dark leafy greens, carrots, peppers, broccoli, and all kinds of vegetables. Be careful about high fat breakfast foods such as muffins, donuts, croissants, and biscuits – only eat these occasionally.

Remember to have a variety of foods every day and choose more fresh fruits, vegetables, and whole grains. Limit the amount of sodas and fruit drinks you have. Replace them with water, milk, or 100% juices.

When you click on the picture to the right you will get this page… if it doesn’t work try going to www.asfsa.org then look for the national school breakfast link on the right side of the screen When you get here click on anyone of the little blue boxes to find out any information or questions you may have.