March 2016
For National Nutrition Month® 2016, the Academy of Nutrition and Dietetics and ITCA are encouraging everyone to “Savor the Flavor of Eating Right”. Food works as fuel for our bodies and gives us the nutrients we need to fight off disease, heal wounds, bring life into this world, and more. Food is a source of enjoyment, a means of social gatherings, and something that brings us all together. Take this month to savor the food that does so much for us with some of these tips:
Enjoy Social Experiences
Whenever an important event or holiday comes around, what do we all gather together to do? EAT! Gathering around food to share and converse with friends and family is something that puts everyone in a good mood. Even something as simple as a nightly family dinner has been proven to be beneficial in terms of strengthening family relationships as well as healthy eating. Savor those moments.
Appreciate Foods Pleasures and Flavors
In today’s busy world, many of us eat on the run and don’t even sit down for a bite. This has resulted in many of us eating quickly and mindlessly. Slow down. Savor each bite and actually experience your food. Eating slower has been linked to eating less because your stomach has time to tell your brain it is getting full.
Flavor your Food in a Healthy Way
Sugar, fat, and salt are three of the things Americans tend to consume in excess.
Sugar: 50% of the sugar in the typical diet comes from sweetened beverages and another 25% comes from sweet treats. Try to:
- Cut back on the amount of sugar added to things you eat or drink regularly like coffee or iced tea.
- Buy low-calorie beverages or better yet, drink water! Try making it exciting by flavoring it with your favorite fruits or vegetables.
Fat: The average American eats 26 grams of saturated fat per day. That’s almost twice the recommended amount. To cut down, try to:
- Use canola or olive oil for cooking instead of butter or lard.
- Try baking, broiling, or grilling foods as opposed to frying.
- Replace whole-fat dairy with low-fat or nonfat milk, yogurt, and cheese.
- Replace meats with skinless chicken or fish a few days a week.
Salt: Nearly all Americans consume too much salt and 75% of salt comes from eating processed and restaurant foods. Try to:
- Limit salty condiments such as ketchup and salad dressing. Try a yogurt-based dip instead.
- Instead of deli meats like bologna, salami, ham, and hot dogs, try baked chicken or turkey in sandwiches.
- Skip the salt and try salt-free seasonings such as herbs, spices, garlic, vinegar, black pepper or lemon juice.
For more information on National Nutrition Month, visit: