National Nutrition Month – What it means for us

As social beings, a favorite way to socialize centers around food. In most situations, we have a choice of deciding what we eat. While we share recipes, food trends, and perhaps cultural dishes, it doesn’t mean we sacrifice healthy eating. Those around us don’t notice when we substitute water for a sweetened beverage or omit the extra condiments or dressings on sandwiches or salads. Those small decisions can make a difference in our health.

Do we tend to eat healthy foods or eat what we want and prefer?

It’s amazing the number of 30 somethings I speak with who make poor choices and don’t care. It’s as though they don’t believe in all the hype about limiting certain foods and increasing others. They believe they will beat the odds of any adverse effects. Some think the impact of such a diet will go away as they grow older. Or some take the fatalistic approach that they won’t live that long.  Consistently choosing items high in added sugars, salt (sodium), and high-fat items such as fried foods, does matter.

Do we understand what foods constitute healthy eating and which ones help the most in keeping the body well?

Staying healthy isn’t about munching celery and carrots. It’s about making deliberate choices or substitutions for less healthy fare. Subtle changes make a difference. Try a delicious pudding with added fruits or nuts instead of ice cream. In time, you will come to prefer that selection. Or maybe a nice baked sweet potato (with no or minimal sugars and butter) instead of French Fries. In other words, be mindful of what you eat as well as when you choose to eat.

What represents a variety of foods?

We may think we have heard it all before, but did we listen? It isn’t a matter of growing old healthier but our well-being today. Healthy choices usually result in more physical energy and mental acuity. They improve our immune system to help prevent all the diseases and infections circulating in society. Even if we acquire one, our resistance may help us recover sooner. Here are a few suggestions.

• Fruits: Go for lots of berries, citrus, bananas, melons, grapes, and many other choices. Choose fresh, canned, or frozen.
• Vegetables: Start with greens, not only in salads but cooked greens such as kale, spinach, mustard greens, and a host of others including broccoli. Include varieties such as asparagus, beets, cauliflower, tomatoes, pumpkin, squash, and others. Don’t forget legumes. Include ample servings of different beans (pinto, red beans, Great Northern, lentils and other similar varieties).
• Grains: Choose breads, cereals, and pasta with at least half of the selections from whole grain. Be sure to check the ingredient label to make sure the product consists of whole grain.
• Meats: Limit higher fat choices such as beef and pork but include occasionally to assure intake of substantial nutrients limited in other foods.
• Seafoods: choose any variety of fish and shellfish, preferably baked, broiled, grilled, or lightly sautéed.
• Dairy: Enjoy all varieties of lower fat versions such as milk, cheese, yogurt, and others.