March is National Nutrition Month

March is National Nutrition Month

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention, according to the 2010 Dietary Guidelines for Americans. During National Nutrition Month the Academy of Nutrition and Dietetics encourages everyone to “Get Your Plate in Shape.” Eating should be pleasurable but it is important to be aware of how much food we eat every day. Here are some simple and practical ways to eat fewer calories while savoring and enjoying your food.

Be mindful of your daily calorie needs. Find your personal daily calorie quota using the Dietary Guidelines “My Plate.” When planning meals and snacks throughout the day, keep your calorie needs in mind.

Avoid oversized portions by using smaller plates, bowls and glasses. The standard 10-inch plate may be too large for you. Switch to an 8-inch or appetizer sized plate and you will automatically portion and eat less.

Get into the kitchen and stay in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories consumed.

Watch out for liquid calories. The calories in fruit juice and drinks with added sugar, sports drinks, coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.