KANSAS CITY, Mo. - March is the time of year to draw attention to the Dietary Guidelines for Americans and promote healthy eating. Here are 3 tips in honor of National Nutrition Month.
• Balance calories to manage your weight: Balance calories with physical activity and by eating an overall healthy eating pattern. Use the MyPlate symbol as a guide for meals. You can even personalize eating plans at www.choosemyplate.gov .
• The Dietary Guidelines recommends certain foods and nutrients to increase.
Get the biggest bang for your buck by choosing nutrient-dense foods like:
- Whole grains
- Low fat or fat free dairy products
- Vegetables oils
- Lean proteins such as seafood in place of some meat and poultry
• The Dietary Guidelines recommends foods and nutrients to decrease like:
- Sodium: No more than 2,300 milligrams of sodium per day for most people. Those who are over 51 years of age, African-American, have a history of high blood pressure, chronic kidney disease, or diabetes should strive for 1,500 milligrams per day.
- Fat: Most people should reduce solid fats and trans-fat in their diet by replacing them with vegetable oils.
- Sugar: Reduce intake of added sugars from foods and beverages. For example replace sugary beverages with no or low calories options.
Consulting a registered dietitian can help you develop individualized plans or accommodate special dietary needs. Happy National Nutrition Month!