March is National Nutrition Month®, and the Academy of Nutrition and Dietetics wants to help give everyone the tools to make informed food choices and develop healthful eating and physical activity habits for life. This year’s theme is to Personalize Your Plate, and this week’s message is to learn skills to create tasty meals!

Here are 5 tips to learn how to create tasty meals!

1.  Keep healthful ingredients on hand. Life happens, and sometimes, you aren’t able to run to the store but still need to whip up a quick and balanced meal. A well-stocked kitchen will ensure you’re able to do this.

• Shelf-stable products – dried or canned beans, peas, and lentils; low sodium or no sodium added canned vegetables; whole grains, like brown rice, quinoa, and oats; canned fish and chicken; vegetable oils; dried herbs and spices
• Frozen foods – frozen vegetables; frozen fruit; frozen skinless poultry, fish, seafood, lean pork, and lean beef.

2.  Practice proper home food safety. Practicing food safety at all times will help slow the growth of some bacteria that can make you sick.

• Wash – before touching any foods, after touching raw poultry/meat/seafood/eggs, after throwing something away, after using chemicals, and before eating, thoroughly wash your hands with warm, soapy water for at least 20 seconds.
• Refrigerate – make sure raw and cooked meats, milk, cheese, yogurt, and eggs are refrigerated within two hours of being taken out of the refrigerator.
• Separate – keep raw poultry, seafood, meats, and eggs away from prepared and ready-to-eat foods.
• Cook – make sure all poultry, seafood, meats, and eggs are cooked to their safe internal temperature.

3.  Share meals together as a family when possible. Research shows that families tend to eat healthier, try more foods, and consume more appropriate portion sizes when eating together.

• Make it a habit – choose one meal that works for the entire family, and choose to consistently eat together.
• Pay attention to each other – turn off the TV, phones, and video games. Take time to talk to and appreciate the people around you.
• Get everyone involved – have your kids help you pick out healthy recipes, prepare meals, and cook. Use this time to teach them about healthful eating habits.

4.  Reduce food waste. Americans throw away billions of pounds of food each year, but you can easily reduce your impact.

• Plan meals based on foods you already have – what foods do you already have that can be incorporated into meals? When buying perishable foods, buy only what you need and will be able to use before they go bad.
• Utilize leftovers – safely store and eat leftovers for a healthy, easy to prepare meal. Get creative with your leftovers and make a new soup, salad, or sandwich with it.
• Know the shelf life of foods – “Use by,” “Best by,” and “Best Before” dates are often found on condiments and shelf-stable foods. These foods are usually safe to consume long after that date if they have been stored per package instructions. “Sell by” dates are often found on perishable food items. These foods are usually safe to consume a few days after that date as long as they have been stored at a safe temperature.
• Keep food safe – Store foods at safe temperatures and per package instructions. Eat leftovers within 4 days, or freeze them for up to 4 months. If a food doesn’t smell or taste right, don’t risk your health by eating it.

5.  Try new flavors and foods. Make meals more fun and nutritious by expanding your range of food choices.

• It starts in the store – when shopping, make a point of selecting a fruit, vegetable, or whole grain that’s new to you.
• Keep it comfortable – don’t put pressure on yourself when eating. Try new foods by yourself or with a non-judgmental friend.
• Start small – serve one new food along with familiar favorites you know you love.
• Keep trying – research shows that the more times we try a food, the more we may like it. Just because you don’t like it this time doesn’t mean you won’t like it ever. Try preparing it in a different way or topping it with a sauce.

Check back next week for more National Nutrition Month information! You can also follow us on Facebook and find healthy recipes here.

March is National Nutrition Month®, and the Academy of Nutrition and Dietetics wants to help give everyone the tools to make informed food choices and develop healthful eating and physical activity habits for life. This year’s theme is to Personalize Your Plate, and this week’s message is to: plan your meals each week!

Follow these 5 tips to help you know how to make a plan to eat a balanced diet.

1. Use a grocery list to shop for healthful foods

• Fruits – fresh, frozen, and fruits canned in 100% fruit juice.
• Vegetables – fresh, frozen, and canned vegetables labeled “no sodium added” or “low sodium.”
• Grains – looks for items with “whole wheat” or “whole grain” on the label. Look for items that have “whole wheat” or “whole wheat flour” as the first ingredient in the ingredient list. Compare products, and choose the one with more fiber and less added sugars.
• Protein – choose fresh and frozen unprocessed skinless poultry, fish, seafood, lean pork, and lean beef. Choose canned meats and fish labeled “no sodium added” or “low sodium.”
• Dairy – choose low-fat and fat-free milk, yogurt, and cheese and calcium-fortified soymilk.
• Condiments and oils – while this isn’t part of MyPlate Guidelines, condiments and oils are used in almost every dish. Choose condiments that are low in saturated fat, sodium, and added sugars. Choose plant oils that are liquid at room temperature and are lower in saturated fats.

2. Be menu-savy when dining out

• Look for nutrition information – many restaurants, especially chain restaurants, have calorie information listed next to the food item on the menu. Information on fat, sodium, carbohydrates, fiber, added sugar, and protein should be available upon request or online.
• Look for keywords – sometimes, restaurants don’t provide nutrition information. Words like “crunchy,” “crispy,” “battered,” “breaded,” “creamy,” “cheesy,” and “alfredo” all indicate that an item might be higher in calories and saturated fat. Words like “baked,” “grilled,” “roasted,” “steamed,” “al fresco,” and “marinara” indicate that an item might be lower in calories and a more healthful option.
• Portions matter – restaurants often serve food in much larger portions that we need. Ask for a to-go box when you get your food, and immediately put half of it away for later to help prevent you from overeating.

3. Choose healthful recipes to make during the week

• Keep MyPlate Recommendations in mind – choose meals that fill half your plate with fruits and vegetables, choose whole grains for at least half your meals, vary your protein routine, and include low-fat and fat free dairy.
• Browse these websites for healthy recipes and meal inspiration:
  • https://www.eatright.org/kids-eat-right-listing
  • https://www.myplate.gov/myplate-kitchen/recipes
  • https://www.easttexasfoodbank.org/programs/recipes/

4. Enjoy healthful eating at school and at work

• Plan the night before – pack a balanced lunch and snacks to help you avoid unplanned eating out for lunch and snacking on candy when you get hungry in the afternoon.
• Be prepared – keep single-serve packages of whole-grain crackers, fruit, peanut butter, soup, or tuna at your desk for a quick lunch.
• Avoid mindless eating – keep snacks off your desk and hidden away to help prevent you from eating when you aren’t hungry.

5. Plan healthful eating while traveling

• Think ahead – research restaurants along the way and at your destination so you can easily choose places with healthful choices.
• Pack healthy choices – bring fruits, vegetables, nut butter, pre-portioned trail mix, whole grain snack bars, and your other favorite, healthy snacks so you don’t feel the need to get chips and a candy bar when you stop for gas.
• Balance your meals – if you plan to indulge for dinner, have a lighter breakfast and lunch.

Check back next week for more National Nutrition Month information! You can also follow us on Facebook and find healthy recipes here.