It’s March!!! JTA is all a-buzz because springtime is just a few weeks away, strawberries are finally back in season, and National Nutrition Month has arrived. It’s a whole month dedicated to new beginnings and yummy food. To celebrate properly, we are teaming up with the Academy of Nutrition and Dietetics to encourage you to take time to enjoy food traditions and appreciate the pleasures, great flavors, and social experiences food can add to our lives.

How can you savor the flavor of eating right?

  1. Establish a Healthy Eating Pattern:

Include:

  • A variety of fruits and vegetables (especially dark green, red and orange colored veggies, and beans and peas)
  • Whole grains
  • Fat-free or low-fat dairy, such as milk, yogurt, cheese and/or fortified soy beverages
  • A variety of protein foods, including fish, seafood, lean meats, poultry, eggs, beans and peas, nuts, seeds, and soy products
  • Focus on healthy fats, including oils from plant sources, like olive and canola, and foods like nuts, seeds, and avocados

Limit:

  • Sodium (AKA “Salt”).
  • Added sugars such as white granulated sugar, brown sugar, sucrose, fructose, corn syrup, high fructose corn syrup, honey, agave, molasses, etc.
  • Saturated fats found in butter, cream, and high fat meats

 

Do you Have a Healthy Meal Pattern?

Take this quiz to find out!
Do you…

Most Days

 Sometimes

Never
Consider nutrition when making food choices?

2

1

0
Avoid skipping meals?

2

1

0
Choose whole grains and starches over refined choices?

2

1

0
Eat at least 3 cups veggies per day?

2

1

0
Vary your veggies with dark green and orange varieties?

2

1

0
Eat at least 2 cups of fruit per day?

2

1

0
Choose lean meats and poultry?

2

1

0
Vary proteins with fish, nuts, and beans?

2

1

0
Limit added sugars, salt, and saturated or trans fats?

2

1

0

 

16-20 points: You already make healthy eating a habit!

10-15 points: You are on the right track, but a few healthy changes will make your eating pattern healthier!

0-9 points: You may eat smart sometimes. Start by including small, healthy changes to improve your health.

 

     2.  Practice Mindful Eating:

  • Understand that how, when, why, and where we eat are just as important as what we eat. Make sure to enjoy the sight, sounds, memories, and interactions associated with eating. Eat slowly and avoid distractions, like watching TV or playing on your phone, while eating. Pay attention to your body as you eat, taking care not to over or under eat.
  • Pay attention to portions. Eating large amounts of even nutritious foods can be unhealthy and lead to weight gain.

This week’s recipe, Baked Eggs with Ricotta, Greens, and Sundried Tomatoes, is the perfect balance of good nutrition and fantastic flavor.  Healthy eating, everyone!