We are proud to join the Academy of Nutrition and Dietetics during March in celebrating National Nutrition Month. This year’s theme is “Eat Right Bite by Bite” and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day. Not only will your body thrive off of the goodness, but so will your smile. Here are a few ways to “Eat Right Bite by Bite” from the food and nutrition experts:
Make half of your plate fruits and vegetables. Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.
Make at least half your grains whole. Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice.
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. For those who 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, keeping meat and poultry portions small and lean. Choose seafood as the protein at least twice a week.
Cut back on sodium and empty calories. Choose low sodium foods and season those foods with herbs and spices instead of salt. Switch from solid fats to healthy oils. Replace sugary drinks with water and choose fruit for dessert.
Enjoy your foods but eat less. Use a smaller plate, bowl and glass. Cook more often at home for more control and choose lower calorie foods when eating out.
Be physically active. Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy.
To set up an appointment, call Dr. Middleton’s office in Riverside, CA at (951) 688-3442 or through the website.
Dr. Middleton proudly accepts patients from Riverside and all surrounding areas.