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March is National Nutrition Month®
Eat Right Ǧ Bite by Bite
March 2020 AGING & DISABILITY RESOURCE CENTER [ADRC] 721 Oxford Avenue Room 1130 Eau Claire WI 54703 Monday Ͳ Friday 8:00 am Ͳ 4:30 pm 715.839.4735 1.888.338.4636 &y: use Relay (711)
As we are heading into the 3rd month of a new year and a new decade it’s important to remember some of our goals from the beginning of this year. One of those may have been to eat healthier. Every li le bit of good, healthy nutri on is a step in the right direc on. Small goals and changes can have a healthful impact. Good nutri on can be kept simple; it doesn’t have to become overwhelming.
A few ps to help you stay on track with healthy ea ng:
Make half your plates fruits and vegetables. Eat a variety of vegetables, especially darkͲgreen, red and orange. If ea ng canned vegetables, choose reduced sodium or noͲsaltͲadded.
Drink more water. Quench your thirst with water instead of drinks with added sugar. Stay hydrated, especially if you’re a ac ve or work in hot condi ons.
Get to know food labels. It can help you shop, eat and drink smarter.
Vary your protein choices. Eat a variety of proteins such as seafood, nuts, beans, peas, lean meat, poultry and eggs.
Limit sodium, solid fats and added sugars. Look out for salt, or sodium in your foods. Use spices and herbs to season your food without adding extra salt. Limit saturated fats such as pizza, baked goods, sausages and other processed meats. Drink water instead of sugar sweetened beverages. Select fruit for dessert instead of sugar filled baked goods.
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Enjoy your food but be mindful of por!on sizes. Most older adults need fewer calories than in their younger years. Avoid oversized por ons by using smaller plates, bowls and glasses.
Cook more o$en at home. Where you are in control of what’s in your food. When ea ng out, choose lower calorie menu op ons, choose dishes that have vegetables, fruits and whole grains. Por on sizes tend to be larger at restaurants so share a meal or take half of it home for later.
Slow down at meal!me. Instead of ea ng on the go, sit down and focus on the food you’re about to eat.
If you have special dietary restric ons consult a registered die!cian to help you create a customized ea ng plan.