National Nutrition Month 2006

Eat Smart, Stay Healthy

March is National Nutrition Month –so let’s celebrate by deciding to start making better choices for a healthier lifestyle.

• Healthy lifestyles start with healthy eating plans• Try new foods• Get variety and moderation• Develop a personal fitness plan that fits your

lifestyle

Variety is the Spice of Life

• Go exploring and try new foods and flavors from each of the food groups.

• Eating a wide variety of foods not only promotes optimal nutrition, it makes eating fun and exciting.

• One way to know if you have variety is to make sure your plate of food has many different colors on it.

Moderation

When making food choices, think:

What types of food have I had today?”

“Is it time for a snack or am I ready for a meal?”

“What food group haven’t I eaten from today?”

Make moderation your goal

Healthy eating doesn't mean feeling deprived or guilty

Eat the right amount of food for you Do not eat too much of any one type of food It's what you eat over several days – not just

one day or one meal – that's important!

Nutrition Fact Sheet

The following is a month’s worth of nutrition tips in calendar form

One nutrition tip may be announced each day Items on the calendar in bold are on slides

following the calendar. These contain 2 tips which can be cut out and used for: Decoration Bulletin board Whatever your creative juices tell you!

Take time to look over menus and make careful selections

Choose fried foods only sometimes – go for grilled, broiled, or steamed instead

Order regular or kid-sized portions – Super sizes are probably more than you need

Have milk or a low fat shake for you beverage for a calcium boost

Try a side salad instead of fries

include more fish like tuna and salmon in you diet to add healthy omega3 fats

Get more nutrients by adding lettuce, tomato, and other vegetables to your sandwiches

Have breakfast every day. It keeps you going and keeps from being too hungry later in the day

Keep healthy snacks such as fruits, crackers and peanut butter, cereal and popcorn available

Cook with vegetable oils or vegetable sprays instead of butter or margarine

For a fun money saving dinner - Split a larger meal with a friend

Drink lots of water to keep your body hydrated, especially when exercising

Go easy on special sauces, gravies, and salad dressings These can have a lot of extra saturated fat and calories

For dessert try fresh fruit salad, frozen yogurt with granola topping, sugar-free pudding

When you go out to eat portions can be huge – only eat half and plan on leftovers later that day or for a great lunch the next day

Keep your salad dressing on the side. Dip your fork in the dressing then the salad-you get flavor, but not all the extra fat and calories

When you’re having friends over serve carrot sticks and pita points with salsa instead of chips and dip

Add a healthy snack to your day with a fruit smoothie made with yogurt and mixed fruit

If pizza is the dinner plan – top it with vegetables and lean meats like Canadian bacon or chicken

At the buffet choose fresh fruit and vegetables first and use smaller plates

Wrap sandwiches are a great choice filled with grilled meats and fresh vegetables

Try corn on the cob, green beans, rice, or baked beans instead of French fries or potato chips

A baked potato is a great choice when topped with vegetables, salsa, and a little cheese

At the sub shop choose turkey, chicken or a veggie sandwich whole grain bread

For a lighter meal choose soup and salad as your entrée

Be careful about high fat breakfast foods such as muffins,donuts croissants, and biscuits – only eat these occasionally

Enjoy ethnic foods like Chinese stir-fry, Mexican burritos, or Greek pita sandwiches. (limit the sour cream or extra cheese)

Build a colorful salad with dark leafy greens, carrots, peppers, broccoli and all kinds of vegetables.

To make sure you get the healthy fats you need have a small handful of nuts

Limit the amount of sodas and fruit drinks you have. Replace them with water, milk,or 100% juices

Remember to have a variety of foods every day and choose more fresh fruits, vegetables, and whole grains.

Choose fried foods only sometimes. Go for grilled, broiled, or steamed instead.

Order regular or kid-sized portions – Super sizes are probably more than one person needs, split them with a friend.

Have milk or a low fat shake as your beverage for a calcium boost.

Include more fish like tuna and salmon in you diet to

add healthy omega-3 fats.

                                                     

Build a more nutritious sandwich by adding lettuce, tomato, and other vegetables as a topping.

Have breakfast every day. It gets you going and keeps you from being too hungry later in the day.

Keep healthy snacks such as fruits, crackers and peanut butter, cereal, and popcorn available for when you get hungry away from home.

Cook with vegetable oils or vegetable sprays instead of butter or margarine.

Drink lots of water to keep your body hydrated, especially when exercising.

Go easy on special sauces, gravies, and salad dressings These can have a lot of extra saturated fat and calories.

For dessert try fresh fruit salad, frozen yogurt with granola topping, or sugar-free pudding

Restaurant portions can be huge. When you go out to eat, only eat half and plan on leftovers later that day or for a great lunch the next day.

Keep your salad dressing on the side. Dip your fork in the dressing then the salad-you still get flavor, but not as much fat and calories.

When you’re having friends over serve carrot sticks and pita points with salsa instead of chips and dip.

Add a healthy snack to your day with a fruit smoothie made with yogurt and mixed fruit.

If pizza is the dinner plan – top it with vegetables and lean meats like Canadian bacon or chicken.

Fruit Yogurt shake Servings: 2

Ingredients:

1c fruit (peaches, strawberries, bananas) cut up

4 scoops Nonfat frozen yogurt

2 cups Skim milk, ice cold

2 Tbsp sugar

Directions: Put all ingredients in blender, close and blend well. Pour into glasses and serve. Try some of your favorite fruits and get creative!! Be sure to ask an adult for help

Try corn on the cob, green beans, rice, or baked beans instead of French fries or potato chips.

A baked potato is a great choice when topped with vegetables, salsa, and a little cheese.

At the sub shop choose turkey, chicken, or a veggie sandwich on whole grain bread.

For a lighter meal choose soup and salad as your entrée.

Be careful about high fat breakfast foods such as muffins, donuts, croissants, and biscuits – only eat these occasionally.

Build a colorful salad with dark leafy greens, carrots, peppers, broccoli, and all kinds of vegetables.

Limit the amount of sodas and fruit drinks you have. Replace them with water, milk, or 100% juices.

Remember to have a variety of foods every day and choose more fresh fruits, vegetables, and whole grains.

When you click on the picture to the right you will get this page… if it doesn’t work try going to www.asfsa.org then look for the national school breakfast link on the right side of the screen

When you get here click on anyone of the little blue boxes to find out any information or questions you may have.