Happy National Nutrition Month® 2013!

This year's theme, "Eat Right, Your Way, Every Day," encourages personalized eating habits and styles. Many different factors can affect someone's food choices.

Tell us: How do you eat right, your way, every day?

 

Registered Dietitians (RDs) can help you make informed choices!



 

From the Academy of Nutrition and Dietetics: National Nutrition Month® 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. This year is the 40th anniversary of National Nutrition Month®.

20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

 

Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach,   green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
7. Keep  cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a think sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. "Sandwich" in fruits and vegetables. Add pizazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
16. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
17. Fruit on the grill: Make kabobs with pineapple, peaches, and bananas. Grill on low heat until fruit is hot and slightly golden.
18. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
19. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a teaspoon of chopped nuts.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

 

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.

An RD & CSA: Weeks 8 and 9

Can you believe we're already in August? This summer has flown by ... and I've gone through so many wonderful fruits and vegetables. Here's a look at my stash from weeks 8 and 9! Don't forget to check out the recipe below!

Red onions, watermelon, kale, tomatoes, tomatilla, leeks, potatoes

{ Week 8 Share }

I went on vacation right after picking up week 8's share. I made some delicious salsa and cut up the watermelon for the road trip! But before I left, I tried a recipe for Spicy Kale-Stuffed Shells from PreventionRD.com. They were amazing... and I actually followed the recipe exactly. Amazing, right? Check out her site - she has tons of nutritious and delicious recipes! She also provides the nutrition info for her recipes.

Tomatoes, eggplant, cantaloupe, onions, potatoes, kale, squash, zucchini

{ Week 9 Share }

Week 9 was much like week 8... busy and just trying to cook and eat everything before I went out of town. The first eggplant showed up this week and I am loving it! Have you tried any new eggplant recipes lately?

My RD friend shared some recipes with me for the blog. Here's a fantastic one for your kale and tomatoes (recipe calls for canned but you can always chop up some fresh ones!).

{ Recipe }

Spinach & Kale Lasagna (makes 15 servings)

9 lasagna noodles

1 lb ground beef (92/8%)

2 cans diced tomatoes

1 can tomato paste

1 medium onion, diced

½ medium green pepper, diced

7 cloves garlic, minced or pressed

2 cups baby spinach

4 ½ cups kale, chopped

1 cup part skim ricotta cheese

1 cup fat free cottage cheese

2 cups part skim mozzarella cheese, shredded

10- 12 leaves fresh basil, roughly chopped

1 Tbsp Italian seasoning

1/8 tsp crushed red pepper

1/8 tsp black pepper

Preheat oven to 350 degrees.

Cook pasta according to package directions.  Add spinach and kale to boiling pasta water and cook ~ 30 seconds.  Drain noodles and spinach & kale.

Cook ground beef, when cooked thoroughly, add onions, green peppers, and garlic.  Saute ~ 2 minutes and then add canned tomatoes and tomato paste.  Add  basil, Italian seasoning and pepper.  Cook on medium heat for an additional 10 minutes.

Remove sauce from heat.

Combine ricotta, cottage cheese, and 1 cup mozzarella cheese.

Begin layering and creating lasagna in a 9x13 pan by starting with a layer of sauce, noodles (3 noodles/ layer), cheese mixture, spinach/ kale mix then sauce again.

Top final layer of noodles with sauce and remaining 1 cup mozzarella cheese.

Cover with aluminum foil.  Bake for 45 minutes, remove aluminum foil and bake for another 15 minutes.

Let cool for 10 minutes.  Cut lasagna into 15 servings.

Nutrition Facts per Serving: 224 Calories, 7 grams Fat, 17 grams Protein

Helpful hint: Serve your lasagna with a great big salad - remember half your plate should be fruits  and/or veggies!

Have a wonderful weekend!

Jen, MS-MPH, RD, LDN

"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.

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.

Choose MyPlate: 10 Tips to a Great Plate!

Looking for ways to improve your plate? Check out these tips from the new MyPlate!


From the USDA's MyPlate website; accessed August 23, 2011