National Nutrition Month

This year marks the 40^th anniversary of National Nutrition Month.  The theme is "Eat Right, Your Way, Every Day."  This year’s theme emphasizes the advantages of developing a healthful eating plan that incorporates individual food choices and preferences.  Food preferences, lifestyles, cultural and ethnic traditions and health concerns all affect our food choices. Right, Your Way, Every Day' National Nutrition Month theme encourages consumers to include the foods they love as part of a healthful eating plan that is tailored for their lifestyles, traditions, health needs and, of course, tastes." Most favorite foods can fit within this pattern, if consumed in moderation with appropriate portion size and combined with physical activity.

The second Wednesday of each March is celebrated as "Registered Dietitian Day”. Registered Dietitians are the leading advocates for advancing the nutritional status of Americans and people around the world.  March 13^th marks the sixth annual Registered Dietitian Day. The RD credential is vital when determining who provides the best source of safe and accurate nutrition information. Registered dietitians meet stringent academic and professional requirements, including earning at least a bachelor’s degree, completing a supervised practice program and passing a registration examination. RDs must also complete continuing professional educational requirements to maintain registration. More than half of all RDs have also earned master’s degrees or higher.

STRATEGIES FOR INCREASING DIETARY FIBER INTAKE

What is dietary fiber?
The part of plant foods that your body cannot digest.

Where is fiber found?
Mainly in fruits, vegetables, whole grains, legumes (dried beans and peas), nuts and seeds.

What can fiber do to help me?
 Reduce high blood cholesterol
 Prevent constipation and relieve hemorrhoids
 Improve blood sugar control
 Reduce colon cancer risk

How much fiber do I need each day?  Men: 30 to 38 grams  Women: 21 to 25 grams
How can I increase the fiber in my diet?  Eat at least 3 ounce-equivalents of whole grains per day, substituting
whole grain products (i.e., bread, cereal, rice, pasta) for refined grains.
 Eat more fruits and vegetables – at least 2 cups of fruit and 2-1/2 cups of vegetables each day.
 Choose whole (fresh, frozen or dried) vegetables and fruits over juices, which have most of the fiber removed.
 Include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit the gaseous side effects.
 Increase the amount of fiber in your diet gradually, using a variety of food sources. Try to include one fiber-rich food in every meal.
 Drink plenty of water to enhance fiber’s effectiveness and to prevent constipation.

"Strategies for Increasing Dietary Fiber Intake." RD411, n.d. Web. 3 Jan. 2013.

Successfully Implement Your New Year's Resolutions

As the New Year begins, we have the opportunity to reflect on our eating habits this past year.  As for some of us, we might have tried to follow New Year’s resolutions in the past, but have felt unsuccessful at meeting our goals.  Let’s not focus on the past, but implement a fresh start in 2013. Here are some helpful hints to help provide you with motivation and ensure success.

• First, make small realistic goals that are measurable. Instead of saying you will eat more vegetables; you should say “I will eat one more vegetable each day”.
•  Set a timeline of when you want to achieve your goals. This will help you stay on track and allow time for a practical and healthy weight loss.
• Start a journal to keep track of what you are eating each day. This will be a visual representation of the things you may need to change in your diet or a reminder of what you are doing correctly.
•   Lastly, remember to reward yourself. It’s hard to make drastic changes in your diet and be successful. Small rewards here and there will help you stay on track and achieve your goals. Keep in mind; it’s often best to reward yourself with something other than “comfort food.” If you enjoy cooking, reward yourself with a new piece of cookware or something else that will keep you on a path of success.

^{"Renovate Your New Year's Resolution." Tips to Renovate Your New Year' S Resolution from the Academy. Academy of Nutrition, Dietetics, Jan. 2012. Web. 20 Dec. 2012.}