1. National Nutrition Month 2006

2. 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.

3. 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.

4. 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?”

5. 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.

6. 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!

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. 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.

13. 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

14. 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.

15. 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.

16. 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.

17. 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.

18. 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.

19. 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.

20. When you click on the picture to the right you will get this page… if it doesn’t work try going to 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.