Recognizing National Nutrition Month

  • Published
  • By Carla Campbell
  • 22nd Air Refueling Wing Health and Wellness Center
MCCONNELL AIR FORCE BASE, Kan. --  Eat right. Easy to say, hard to do. March is National Nutrition Month. With all of the different diets and pills guaranteeing results, where do you begin? Eating right doesn't have to be complicated.

Begin with these three recommendations from the Dietary Guidelines for Americans.

First, emphasize fruits, vegetables, whole grains and low-fat or fat-free milk and milk products.

Second, include lean meats, poultry, fish, beans, eggs, and nuts.

Finally, choose foods low in saturated fats, trans fats, cholesterol, salt and added sugars.

Making your calories count is another great recommendation on how to eat right. Instead of thinking of certain foods as good or bad, focus on foods that are nutrient rich. Look for foods that are full of vitamins, minerals, and fiber.

Making smart food choices can help keep you healthy and manage your weight.

Looking at the fat content of foods is also important when making the smart choice. Foods that are low in saturated fats, trans fats and cholesterol can help reduce the risk of heart disease. Look for foods that have monounsaturated and polyunsaturated fats. Reading food labels are great ways to help with this.

Calcium and vitamin D help maintain bone health. Look for vitamin D fortified or Calcium fortified foods such as cereals, milk, fruit juices, dark green leafy vegetables and canned fish with soft bones.

Vitamin B-12 is also an important nutrient to focus on. Lean meat, some fish and seafood, and fortified cereals are great ways to increase vitamin B-12.

Increasing fiber is a great way to help keep you regular, decrease your risk for heart disease, control your weight, and prevent type-2 diabetes.

Fruits, vegetables, and whole grain cereals are great food choices.

Finally focus on increasing your potassium and reducing your sodium intake to help lower your risk of high blood pressure. Fruits, vegetables, milks, and yogurts are excellent sources of potassium.

For more information about how you can eat right, maintain your weight and increase your physical activity, stop by the Health and Wellness Center or call 759-6024.