Mahaska Health Partnership says ‘Get Your Plate in Shape’ During National Nutrition Month

Mahaska Health Partnership

MAHASKA COUNTY – March is National Nutrition Month and this year’s theme is “Get Your Plate in Shape.” According to Mahaska Health Partnership Registered Dietitian Lea Rice, there is an increased focus on fruits and vegetables and an understanding of proper portion sizes.Rice said that a simple way to improve your overall nutrition is by filling half of your plate at each meal with fruits or vegetables. Eating more fruits and vegetables helps you add more fiber, nutrients and vitamins to your daily diet.“It also reduces your risk of many diseases, including heart disease and certain types of cancer,” Rice explained. “Just remember to make sure your eating plan includes foods from all the food groups in appropriate portions.” According to the Academy of Nutrition and Dietetics, there are easy ways to help you eat more fruits and vegetables each day to “Get Your Plate in Shape”:

Make half your plate fruits and vegetables.

Eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas.
When buying canned vegetables, choose “reduced sodium” or “no salt added” whenever possible. Rinsing whole varieties like beans, corn and peas can also reduce sodium levels.
Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available.
Make sure every meal and snack has at least one fruit or vegetable or both.

Make at least half your grains whole.

Choose brown rice, barley and oats and other whole grains for your sides and ingredients.
Switch to 100-percent whole-grain breads, cereals and crackers.
Check the ingredients list on food packages to find foods that are made with whole grains.

Vary your protein choices.

Eat a variety of foods each week from the protein food group like seafood, nuts and beans, as well as lean meat, poultry and eggs.
Eat more plant-based proteins such as nuts, beans, whole grains.
At least twice a week, make fish and seafood the protein on your plate.
Keep meat and poultry portions lean and limit to three ounces per meal.

Cut back on sodium and empty calories from solid fats and added sugars.

Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice.
Compare sodium in foods and choose those with the least amount listed on the Nutrition Facts Panel. Limit sodium to 2300 mg per day.
Season foods with spices or herbs instead of salt.
Select lean cuts of meat or poultry and fat-free or low-fat dairy products.
Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking.

Rice recommends cooking more often at home, where you are in control of what is in your food. She stressed that it is also important to remember that exercise and healthy eating are crucial to maintaining a healthy lifestyle.To learn how Mahaska Health Partnership is making healthcare personal, visit mahaskahealth.org.