Eat Right Knox @ Diabetes Now! Health Fair

Eat Right Knox is at the Diabetes Now! Health Fair at the Knoxville Convention Center. We're spreading the word about nutrition and healthy living!

We'll be giving out our fantastic door prize too (Kroger gift card, Defeating Diabetes book, Pampered Chef items, Health Shoppe gift certificate, and more with a total value of $100).

"Get Your Plate in Shape" Part V: Physical Activity

Nutrition is just one part of the healthy living equation. The "Get in Shape" part of this year's theme reminds us to be physically active. Pick your favorite activities and get moving!

Be physically active your way
Pick activities that you like and start by doing what you can, at least 10 minutes at a time.

Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.

Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Want to get moving with a group of people?

Join us Saturday, March 24th for our first annual boot camp!

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Happy Registered Dietitian Day!

Today is Registered Dietitian Day, which celebrates the dedication of RDs as advocates for improving the health of their patients and their community. Registered Dietitian Day recognizes RDs for their commitment to helping people enjoy healthy lives.

RDs draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate fact from fads, and translate nutritional science into information you can use. RDs are the nutrition experts!

Your local RDs at Eat Right Knox will always work hard to empower you to make healthy choices and to promote healthy living in our community. Thank you for following us!

If you are looking for a local RD, please refer to KDDA's online referral directory. You can also leave us a comment here or on Facebook!




Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate in Shape" Part IV: Portion Control

It's very easy to be confused by portion sizes - everything seems to be bigger and advertised as a "value" for our money. MyPlate makes it easy to control our portions when we are preparing our own meals. What about when you dine outside of your home? Keep the same plate method in mind when looking at the menu!

Enjoy your food but eat less
Avoid oversized portions. If you can, share an entree with someone else.

Use a smaller plate, bowl and glass.

Before you start eating, ask for a to-go container. Pack up have your meal for later and you have two meals for the price of one!

Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Try to look at the menu online before you get to the restaurant so you know what to expect.

Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

What are some of your healthy dining out habits?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate in Shape" Part III: Sodium and Empty Calories

We are well on our way to getting our plates in shape! We've covered the 5 food groups and now know what we should be including in our meals daily. But what should we try to avoid or have less often?

Cut back on sodium and empty calories from solid fats and added sugars
Drink water instead of sugary drinks.

Select fruit for dessert. Eat sugary desserts less often.

Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers.

Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats (butter, lard, etc) to oils (olive oil, canola oil, etc) when preparing food.

Which foods are hard for you to avoid and eat less often?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate In Shape" Part II: Dairy and Protein

You know to make half your plate fruits and vegetables but what else should you include? Low-fat dairy and lean proteins provide nutrients to help you stay full longer - include both of these food groups at each meal!

Switch to fat-free or low-fat milk

Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small - think the size of a deck of cards.

Have you tried any new lean proteins lately?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate In Shape" Part I: Fruits, Vegetables, and Grains

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain nutrients you need without too many calories. Over the day, include foods from all the food groups.

Throughout National Nutrition Month, Eat Right Knox will provide tips for each food group to "Get Your Plate in Shape." Check back often to learn more!

Make half your plate fruits and vegetables
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas.

Fresh, frozen and canned vegetables all count.

Choose "reduced sodium" or "no-salt-added" canned vegetables.

Add fruits to meals and snacks.

Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

Make at least half your grains whole
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice.

Check the ingredients list on food packages to find whole-grain foods.

What is your favorite fruit or vegetable?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

March 24: Get Your Plate in Shape Boot Camp! - FREE Event!

Announcing this year's National Nutrition Month® Event!

Please join us Saturday, March 24th for our first annual NNM Boot Camp!

This event is free. You can learn more on Facebook.

Happy National Nutrition Month 2012!

This year's National Nutrition Month® theme is "Get Your Plate in Shape,” encouraging you to eat the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day.

www.eatright.org/nnm

Eat Right Knox is here to give you suggestions and help throughout the month of March! This year we focus on the new MyPlate and encourage you to make simple changes to your daily eating plans to create lifelong healthy habits.

Launched in June 2011, USDA's MyPlate replaced MyPyramid as the government's primary food group symbol. The plate is divided into four sections: fruits, vegetables, grains and proteins, as well as a glass representing dairy products.

NNM History: Each March, the Academy of Nutrition and Dietetics encourages Americans to return to the basics of healthy eating. Initiated in 1973 as a week-long event, "National Nutrition Week" became a month-long observance in 1980 in response to growing public interest in nutrition. To commemorate the dedication of registered dietitians as the leading advocates for and experts in nutrition for Americans and people around the world, the second Wednesday of each March is celebrated as "Registered Dietitian Day." This year marks the fifth annual Registered Dietitian Day.

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.