Each March, we celebrate National Nutrition Month. This year the theme inspires us to look beyond the table when thinking about our health and the environment. It is interesting to me how much focus there is currently tying nutrition with environmental factors. Maybe it is just the way we grew up around here, but this kind of farm to fork mindset is not new for us.
Choices we make daily, including what we’re going to eat and drink, can make a big difference — both now and in the future. The campaign encourages us to focus on a healthy eating routine. Depending on our schedules and lifestyle, creating a consistent routine can be difficult. Here are some great tips from the Academy of Nutrition and Dietetics to eat healthy on the run.
Eating at restaurants
Look for places with a wide range of menu items prepared in a variety of ways.
● Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for healthier choices. Menu terms that may indicate an item is healthier include baked, braised, broiled, grilled, poached, roasted and steamed. Menu terms that usually mean a food is higher in saturated fat and calories include batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.
● Hold the bread or chips until your meal is served. Hunger may drive you to fill up on these foods before your meal arrives.
● Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.
● Get more vegetables in your meal by beginning with soup or salad.
● Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal.
● All-you-can-eat specials, buffets and unlimited salad bars make it difficult to follow recommended serving sizes. Pass these up if you find it difficult to listen to your hunger cues. If you do choose the buffet, eat salads and vegetables first.
● Enjoy a variety of healthful foods from different cultures. Focus on dishes that emphasize vegetables and lean meats, seafood or beans.
Eating at or after work
Build a better breakfast sandwich. Replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel.
Do you keep food on your desk? Nuts or candy bowls can lead to mindless eating. Keep all snacks and other food items in your desk to avoid the temptation to eat when you’re not hungry.
When grabbing dinner at the supermarket deli, select rotisserie chicken, salad-in-a-bag and freshly baked bread. Another idea is sliced lean roast beef, onion rolls, salad and fresh fruit.
Always eating on the go? Tuck portable, nonperishable foods in your purse, tote or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix and single serve packages of whole grain cereal.
National Nutrition Month is also a time to celebrate the work of registered dietitians. I am so grateful for the work I get to do with Leslie Mayle, registered dietitian at Coshocton Regional Medical Center. We will be teaching the next series of Dining with Diabetes classes this April. Registration ends Monday and you can find more information at coshocton.osu.edu.
Today, I’ll leave you with this quote from Monica Bellucci: “When I eat with my friends, it is a moment of real pleasure, when I really enjoy my life.”
Emily Marrison is an OSU Extension Family & Consumer Sciences Educator and may be reached at 740-622-2265.