March is Nutrition Month
What we put into our bodies, gives us the fuel and energy to be our best selves each day. If we’re putting in not so healthy foods, we may feel run down and tired a lot of the time. Research says that healthy eating habits, helps to lower risk for developing chronic diseases and maintain a healthy weight.
MyPlate can help you establish healthy eating habits that work for you and your family! Each meal should be built to meet these healthy eating recommendations:
Fruits: For adults, 1 ½ to 2 cups of fruit is recommended every day. This can come from whole, canned, or frozen fruits. It is important to note that a lot of canned fruits come in syrups that are high in sugar and calories. If you choose to eat canned fruit, be sure to get ones that come in water or their own fruit juice. Also, try eating fruits, as well as vegetables, that are in season to get the best taste and cheapest price.
Vegetables: Eating 2-3 cups of vegetables, for adults, is a good way to maintain your healthy eating pattern. Vegetables provide vital nutrients for your body and are low in calories, meaning you can have more of them! Check out these tips to add more vegetables to your day.
Protein: This section includes meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. An average adult needs 5- 6 ½ of protein every day. Additionally, to support your heart health, include at least 8 ounces of seafood in your meals per week.
Grains: Grains come in two varieties; whole grain and refined grains. While adults need between 5- 8 ounces of grains every day, it is recommended to make at least of them whole grains.
Dairy: While dairy isn’t on the actual plate in MyPlate, it is represented as a glass of milk on the side of the plate. The dairy group includes all milk products and items made from milk as well as calcium fortified soymilk. People usually need 2- 3 cups of dairy per day, preferably servings that are low-fat or fat free.
While it is important to get your recommended servings of each food group every day, it’s also good to remember to limit added sugars, saturated fats and reduce sodium intake. Get started by trying some of these recipes out there to give you some ideas. For more resources and ideas, check out Better Every Day- Healthy Eating.