Celebrate National Nutrition Month

March has arrived and so has National Nutrition Month. The Academy of Nutrition and Dietetics choose an excellent theme this year 'Eat Right, Your Way, Every Day'. Personally I find this refreshing because it recognizes all different types of eating regardless of culture or ethnicity. Being of a mixed background myself I enjoy different types of eating; those of my own ethnicities and new acquired tastes.

 



Middle Eastern My Plate

'Eat Right, Your Way, Every Day' highlights the reality that every diet regardless of culture can be healthy. For example, just because an authentic Middle Eastern diet does not include broccoli does not make it unhealthy.  On the contrary the Middle Eastern cuisine utilizes numerous healthy fruits and vegetables not common in the American diet like grape leaves, olives, figs and persimmons.  It may be different but it is still healthy.

 

My Plate which was launched in 2010 makes healthy eating easier than even.  We just need to follow these simple guidelines:

 

1.    Half of your plate should be vegetables and fruits.  And no, potatoes do not count as a vegetable here.

2.    One quarter should be starches and grains, preferably whole grains whenever possible. In this quarter include foods like rice, whole grain bread, bulgur, freekeh, potatoes (yup you got it, potatoes belong here), quinoa, etc.

3.    In the final quarter pile up on lean and plant based proteins.  Good protein sources such as chicken breasts, lean steaks, beans, and nuts.

4.    Have a low or fat free dairy product with 3 of your meals.  A cup of skim milk with breakfast, low fat yogurt for dessert or an ounce of low fat cheese with a fruit for a healthy snack are just a few options.

5.    Finally, when preparing your food make smart decisions about the fats you use.  Choose healthy sources like olive oil, canola oil, flaxseed, avocado, or other monounsaturated or polyunsaturated healthy fat sources.

 

Use these generalized tips to make your own choices based on your cultural cuisine and personal preferences.  Let’s celebrate National Nutrition Month together! Let’s pave to road to health for ourselves and generations to come.