Happy National Nutrition Month!
Yes- There is a month all about Nutrition! However, I believe nutrition should be celebrated all year long!
The Academy of Nutrition and Dietetics sponsors this nutrition education and information campaign to focus attention on the importance of making informed food choices and healthy habits. This year's theme is "Eat Right, Your Way, Every day." But what exactly does that mean?
I get asked daily "Do you have a diet for ________?" That blank has been filled in with: weight loss, diabetes, stroke survivors, cancer survivors, disease prevention, celiac, kids, athletes, constipation, etc. The answer is "No." But how can that be? I'm a Registered Dietitian... shouldn't I have these "diets" on hand to just pass out at any moment? No- because one size does not fit all. We've heard all different kinds of short cuts to obtaining optimal health- whether it comes from a drink, a bottle, a pill, a diet of only 5 specific foods... but that fact is- it will always come down to the big picture of the food you eat. If I handed a diet out on a piece of paper- how do I know that it would satisfy your food craving of your favorite types of foods? Some people love sweets, while other people might live for Friday pizza nights. How do I know that this one page diet will meet your nutritional needs? Some people are highly competitive athletes, and might require diets above 3000 calories, while other people may be small in size with smaller amounts of physical activity and may require diets below 2000 calories. A vegan may have a hard time getting Vitamin B12, while an older adult may have a hard time meeting his/her Calcium needs. Some people may avoid certain foods because of their past medical history, digestive tolerance, or cultural practice. Some people eat six small meals a day, while other people may hardly find time for three meals. Now you can see- there is no ONE diet to satisfy all DIFFERENT types of people of DIFFERENT ages in DIFFERENT cultures facing DIFFERENT physical demands or disease states and with DIFFERENT food preferences, budgets, and daily schedules. What works for your brother/friend/aunt/cousin/coworker, may not necessarily work for you.
Ask yourself, what is MY way to eat right every day? We all can benefit from whole grains, fruits, vegetables, non fat/fat free dairy or unsweetened dairy alternatives, lean or plant-source proteins, and limited amounts of oils. We can all even fit in some empty calories- for enjoyment purposes- if we focus on eating foods that meet our nutritional needs first, and then plan a budgeted amount of calories to be spent on, say, a cup of frozen yogurt, or a slice of cake at a friend's birthday party.
How do I, Jamie Lee, eat right, my way, everyday? Well here's today's example:
It is a snow day, and I am working from home. Also, I forgot to replenish the refrigerator last night with some staples. However, after some pantry-hunting and creative thinking here are my meals...
Breakfast
1/2 cup quick cooking Oats
1/2 banana, mashed
1/2 cup frozen strawberries
4 oz unsweetened soy milk
1 tbsp flax seed
1 tbsp chunky peanut butter, no salt or sugar added
1 tsp pure vanilla extract
I put the first 4 ingredients into a bowl and microwaved for 2 minutes. Then I stirred in the last 3. YUMMY. It was like a peanut butter sandwich in a bowl. I have grains, fruit, dairy, and protein all represented.
Lunch
1 egg
1 oz 1% milk
1/4 cup spinach
1 1/2 small Yukon gold potatoes
garlic powder, onion powder, paprika, black pepper
Olive Oil in mister
1 Piece whole grain toast
I scrambled the egg with a splash of 1% milk, spinach and a sprinkle of the garlic, onion, and black pepper powder. I placed this over a slice of whole wheat toast for an open faced sandwich. I cut the potatoes, misted them with olive oil, then sprinkled then seasoned with the blend above again. I put the potatoes under the broiler for 8 minutes, then enjoyed them with a little squirt of ketchup. A warm and brunchy lunch and I didn't even have to venture out into the snow. I have grains, protein, and vegetables represented, with just a pinch of dairy and oil.
Dinner (still to come, but this is what I am thinking...)
Grilled tuna melt using natural reduced fat cheddar on whole grain roll with a side salad
Represented here- whole grains, dairy, vegetables, protein.
This IS real life after all, so I will inform you I am headed to a birthday party tonight. I'll make sure to have some yogurt and fruit before I head out, so that when I am face-front of a plate of cookies, I can enjoy one or two and move on with the evening. Had I skipped dinner to "save calories" I probably would show up to the party starving- and looking at those cookies to become a meal- which they will, sadly, never be. Ensuring that I am well nourished will allow me to enjoy the cookie for what it is, nutrient poor, but so very tasty and for pure pleasure.
For me, I'm not much of a planner (I have one friend who prepares the entire week's worth of meals on Sunday for her family- power to her, but something I'm completely incapable of doing). I work with what I have- I keep a small selection of fresh, frozen and canned fruit and vegetables, as well as some whole grains (quinoa, brown rice, whole grain pasta, whole wheat bread) in the freezer and pantry, with a shelf stable soy milk for emergencies, right next to some canned tuna or salmon and peanut butter. WHAT I eat may depend on my mood, the time I have for prep, or my cultural beliefs (today is a Friday during Lent, so no meat for me). But the type of foods I choose, and the way I put them together to make a meal, is what I keep the same = about 1 serving of an item from 3-4 different food groups. I usually start with a fruit or vegetable, then incorporate protein in the form of dairy, lean or plant source protein, and toss in some whole grains. This is MY WAY to EAT RIGHT and I'm able to do it EVERY DAY.
I want to know - What works for you??
For nutrition resources and information on healthy eating, plus tips and recipes, visit the website of the Academy of Nutrition and Dietetics . To learn more about the food groups, and to use interactive tools, like the Super Tracker, visit ChooseMyPlate.gov.
Strawberry Banana Oats Recipe
1/2 cup quick cooking Oats
1/2 banana, mashed
1/2 cup frozen strawberries
4 oz unsweetened soy milk
1 tbsp flax seed
1/2 tbsp chunky peanut butter, no salt or sugar added
1 tsp pure vanilla extract
Place oats in bowl. Mash in banana. Toss in frozen strawberries and cover with soy milk. Microwave for 2 minutes. Then stir in flax, PB and vanilla.
Makes 1 portion.
388 calories, 12g total fat, 2g saturated fat, 0mg cholesterol, 58g carbohydrate, 11g dietary fiber, 0g added sugar, 13g protein, 74mg sodium
