Eat Smart To Stay Healthy

Created in 1973 by the National Dietetics Association and celebrated each March, National Nutrition Month promotes healthy eating by providing practical nutrition information and guidance to the public.

“Healthy eating gives you more energy and the physical well-being to help stay healthy for today and the rest of your life,” said Susan Moores, a spokesperson for the American Dietetics Association.

Today, American’s are more overweight than ever before, and, it is not because of a lack of good nutritional information. More than likely it is because they don’t pay attention to the serving sizes of the foods they eat.

Knowing the appropriate serving sizes for your nutritional needs is part of eating smart.

Alabama Cooperative Extension System Nutritionist Dr. Barbara Struempler said as food servings have increased in recent years, so has the public’s perception of what a serving should be.

“We have really learned to like deluxe, super, biggie size,and whopper. Unfortunately, those huge portions mean more calories and often, excess weight, Struempler said.

Years ago, a muffin was about one ounce with 50 calories. Today it is about 5 ounces and with and can contain more than 500 calories. Very few adults need more than 2,000 calories as day, so if you get 500 calories from one muffin, that’s a significant part of your daily calorie intake.

According to the food guide pyramid, you should consume about two servings of protein each day. A serving of protein could be 3 ounces of poultry, fish or a lean meat (including beef, lamb and pork); two tablespoons of peanut butter; or one cup of legumes.

A 3-ounce portion of meat is about the size of a deck of playing cards. A hamburger, two thin slices of roast beef, three-fourths of a cup flaked fish or half a chicken breast are all about 3 ounces, or one serving.

You should eat at least five servings of fruits and vegetables each day. A serving is half a cup of cooked or raw vegetables, ¾ a cup of fruit juice or one medium-sized piece of fruit.

Six servings of breads, cereals and starchy foods are recommended. A serving from this group would be a slice of whole-grain bread, half a cup of cooked cereal, one cup of flaked cereal, half a cup of pasta or rice, 3 cups of popcorn or 6 saltine crackers.

“People think six servings is a lot, but it isn’t. A hamburger equals two servings of grains. Each half of the bun is a serving,” Struempler said.

For adults, the food guide pyramid recommends two to three servings of dairy products are recommended. Children, teens and pregnant or nursing mothers need three to four servings. One serving from this group could be a cup of fat free milk, a cup of nonfat or low-fat yogurt, a cup of cottage cheese, 1 ounce of low-fat cheese or half a cup of ice cream.

Fats should always be limited, especially for weight control. Suggested serving sizes include 1 teaspoon oil, 1 teaspoon margaine, 2 teaspoons no-fat of low-fat mayonnaise, 2 teaspoons no-fat or low-fat mayonnaise-type salad dressing, 2 teaspoons sunflower or pumpkin seeds or 1 tablespoon of nuts.

A matchbook is about the size of a tablespoon of regular salad dressing or mayonnaise, and that typically contains about 100 calories.

Eating too much of even low-fat foods can still pack on the pounds. Watch what and how much you eat. Decreasing food intake to the recommended daily servings should help Americans lose pounds and maintain a healthy weight.

Try these suggestions during National Nutrition Month and beyond.

· Add color to your plate by eating more fruits and vegetables. Think red, green and orange. Fresh vegetables are packed with vitamins, minerals, fiber and phytochemicals that may help prevent some cancers and lower blood pressure.

· Try a new food or recipe at least once a month

· Find ways to be active each day. If you walk as little as a mile a day, you will feel more energetic. You can build more muscle and be stronger at any age with regular weight training

Source: Dr. Barbara Struempler, Extension Nutritionist, Alabama Cooperative Extension System, (334) 844-2217.

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