March's Feature National Nutrition Month®

Step up to Nutrition and Health

Step up to Nutrition and Health is the theme for National Nutrition Month^®, sponsored by the American Dietetic Association. National Nutrition Month^® takes place each year during the month of March. There are numerous things we can do throughout the month which focus on improving nutrition and health. Here are some reminders taken from the 2005 Dietary Guidelines for Americans to get you started and Take Charge of Your Health:

• Feast on fiber - eat more whole grains. Half of the grains eaten everyday should be whole grain. Whole grains are unprocessed and unrefined. Remember, fiber is your friend.
• Make your plate colorful - eat at least 4 ½ cups of fruits and vegetables everyday. A colorful plate lets you know that you are eating a variety of nutrients. The most common vegetables eaten today by Americans are iceberg lettuce, French fries, and corn. Tickle your taste buds and try eating more red, purple and orange vegetables.
• Feed your bones - include three servings of dairy foods in your meal plan daily. Dairy foods contain calcium and vitamin D essential for reducing the risk of osteoporosis. If you do not like milk or have difficulty digesting dairy products eat more foods with added calcium. Try fortified orange juice, breakfast cereals and soy beverages. And don't forget that some vegetables, like broccoli, contain calcium too.
• Pick your protein - eat a variety of animal and plant protein foods that are low in fat. Protein should be eaten at most meals. Low fat choices include fish, skinless poultry, lean beef, eggs (limit to three times a week), nuts, beans, peanut butter and tofu. Milk, yogurt and cheese can count as a protein food. Adequate protein in the diet helps to fight infection, speeds up recovery from illnesses, and slows muscle loss.
• Fight fat - look out for hidden fat in your diet. Read your food labels and go easy with the gravy. Use olive oil more often as a replacement for butter, shortening and margarine. And if you have not done so already, substitute applesauce for the oil in cakes, cookies and brownie recipes.
• Multi-vitamins and supplements - always consult with your health care provider before taking vitamin and mineral supplements. Some times older adults have difficulty absorbing certain vitamins or they do not get enough nutrients from the foods they eat. Your doctor can help clarify your questions and concerns.

Eating well and staying well in your senior years involves smart food choices everyday. Balance your food intake and output for optimum weight maintenance. Step up to Nutrition and Health by living actively, living independently, and living well.

Colette Thompson, MS, RD
Aroostook Agency on Aging