National Nutrition Month 2015

The National Nutrition Month (NNM) theme, “Bite into a Healthy Lifestyle”, is the 2015 theme sponsored by the Academy of Nutrition and Dietetics. The theme is based on research
that shows people purchase foods that taste good over foods that are nutritious. This year’s theme encourages Americans to adopt healthy eating and physical activity plans that are focused on fewer calories, making informed food choices, and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health.

Based on the 2010 Dietary Guidelines recommendations and MyPlate messages, NNM is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. For more information on NNM and promotional resources, visit www.eatright.org.

Courtesy of the Academy of Nutrition and Dietetics

Eat Breakfast at School - Make it Your New Year's Resolution!

Mornings can be really crazy! The alarm doesn’t go off. The kids don’t want to get up and there’s no time to eat breakfast before the bus comes…or they’re just not ready to eat. Maybe your teenager grabs a can of soda and a candy bar on the way to school. If this sounds like your house, we have good news for you.

Breakfast is served at school! School breakfast will give your child a healthy start to the day. A nutritious breakfast helps students be more alert so they can learn more in class. Breakfast has vitamins and nutrients for a strong and healthy body. Research shows that children who eat breakfast have better attendance and academic performance at school.

Breakfast at school is affordable, too. If you qualify for free and reduced price meals, you also qualify for the breakfast program with no additional paperwork. You can’t find a healthy breakfast at such a low cost anywhere else.

Help your child start the day right with school breakfast!!

Strategies for Holiday Eating

As the holidays approach, so do the numerous parties. This can present many challenges when trying to eat healthy. Here are some helpful strategies to keep your outings healthy and happy.

• Move your socializing away from the food.
• Start your day with smaller meals if you plan on treating yourself later.
• Include as many fruits and vegetables as you can either prior to the party or during the party.
• Don't starve yourself prior to the party. It takes 20 minutes for the stomach to tell the brain you are full. You can eat a lot in 20 minutes.
• Don’t rush to eat– take time to socialize.
• Start off with a nonalcoholic, low-calorie drink.
• If there is a buffet, scan the entire buffet before putting every food item on your plate.
• Include some type of exercising when possible. Walking or climbing the stairs are activities that don't require going to the gym.
• Maintain weight rather than setting a goal for weight loss during the holidays to avoid disappointment.
• Most of all, enjoy the holidays!

Stay on Track for the Holidays

When the winter holidays arrive, many individuals tend to forget about their commitments to healthy eating. With the stress of planning events and catering to your family’s needs, along with the cravings for traditional holiday foods, it is easy to slip into some unhealthy eating habits. If you are hosting a holiday event, there are several ways to alter traditional recipes to cut fat, salt, and calories. These suggestions ensure that taste is not sacrificed in the making!

• Substitute two egg whites for each whole egg in a recipe to cut cholesterol
• Use low-sodium chicken broth when preparing mashed squash or potatoes. The strong flavor of the broth reduces the need for tons of added butter or margarine.
• Substitute applesauce for oil, butter, or margarine in baked goods like muffins and quick breads. Try substituting a small amount first as the texture and flavor of the product may change
• Sliced almonds can make a delicious topping on green bean casserole instead of fried onions
• Remember to use low-fat cheese when making casseroles and other holiday dishes

Healthy Apple Crisp

INGREDIENTS:

1/3 cup all-purpose flour (can do 1/2 whole wheat flour)

1/4 cup packed light brown sugar

1/3 cup regular oats

1/4 teaspoon ground pumpkin pie spice

1/4 cup chilled butter

3 tablespoons chopped walnuts

7 cups sliced peeled apples

2 TBSP maple syrup

1/2 teaspoon ground cinnamon


DIRECTIONS

1. Preheat oven to 375°.

2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, oats, and 1/4 teaspoon pumpkin pie spice in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in walnuts.

3. Combine apple and remaining ingredients in a large bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1 1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375° for 45 minutes or until golden brown. Serve warm.

Nutrition Facts - Amount per serving—Calories: 208, Fat: 7.1g, Saturated fat: 3.4g, Protein: 1.8g Carbohydrate: 36.5g, Fiber: 2.3g, Cholesterol: 14mg, Sodium: 58mg