March happens to be National Nutrition Month, and every
March we encourage everyone to get back to the basics of healthy eating. This year’s theme, “Get Your Plate in Shape,”
is a perfect reminder in using food as a weapon against a variety of illnesses
from the minor to the major. So many
people turn to popping supplements that they forget the power that food has in
doing the trick better! The USDA’s
MyPlate is a great visual of how we should build our plates.
Here are some ways to “Get Your Plate in Shape” and also
boost that immune system:
·
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. Fruits
and vegetables are loaded with immunity-boosting capabilities including key
nutrients such as vitamins A and C (especially orange and yellow varieties).
·
Make at least half your grains whole: Choose 100 percent whole-grain
breads, cereals, crackers, pasta and brown rice. Check the ingredients list on
food packages to find whole-grain foods.
Whole grains including fortified cereals and breads contain zinc has
been a key player in maximizing immunity.
·
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. High in protein and vitamin D, these are also two things that help ward
off illness. Some research suggests that
vitamin D may help reduce the incidence of the flu. And if they happen to get the flu, it is
important to have adequate levels to fight off the illness.
·
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. Keep meat and
poultry portions small and lean. And be sure to choose seafood as the protein
at least twice a week. Lean meat,
poultry, beans and nuts are all good sources of zinc. Non-meat sources of protein include beans,
nuts and tofu. Protein is the basic building block of immune cells, so it is vital for
both the prevention and treatment of illness.
·
Cut back on sodium and empty calories
from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and
season your foods with herbs and spices instead of salt. Switch from solid fats
to healthy oils like olive and canola oil. Replace sugary drinks with water and
choose fruit for dessert. High sugar foods have a tendency to have
less nutrients to fuel that immune system.
·
Enjoy your foods but eat less: Avoid oversized portions. Use a
smaller plate, bowl and glass. Cook more often at home where you are in control
of what’s in your food. When eating out, choose lower calorie menu options. Overeating
and being overweight can stress your body out, which can lead to a variety of
illnesses including cancer.
·
Be physically active your way: Adults need at least 2 hours and 30
minutes of physical activity every week. Choose activities that you enjoy, and
start by doing as much as you can. Exercise has been shown to fight off
infections, although they aren’t fully sure how. Some theories include flushing bacteria
through the lungs, temporarily increasing body temperature to kill bacteria and
decreasing stress hormones.
Other ways to keep immunity boosted nicely is to get plenty of
sleep and keep stress levels to a minimum.
I know this is easier said than done sometimes, so make sure you have
people around you to encourage and support you in this thing we call “life.”
Throughout the month of March, I will discuss other practical ways to "Get Your Plate in Shape." What are your barriers to eating healthy? I would love to hear from you! We can address them together.
For more information on National Nutrition
Month, head over to the Academy of Nutrition and Dietetics webpage to check out
some fun nutrition games and practical food suggestions by topic.
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