The Academy of Nutrition and Dietetics has designated
March as National Nutrition Month®. Recognizing our country’s rich cultural
diversity, the Academy has initiated “Eat Right, Your Way, Every Day” to help
Americans of all cultures make delicious, nutritious choices about what to eat
from their homeland cuisines.
Eating well to
boost your health and maintain a healthy weight starts with some smart,
conscious choices, including cutting out white flour and white sugar and
curtailing your intake of saturated fats. The Dietary Guidelines for Americans
offer these recommendations for a healthy eating plan:
- Emphasize fruit, vegetables, whole
grains, and, if you consume dairy, choose low-fat or fat-free milk and
milk products.*
- Include lean meats, poultry, and fish
if you eat meat; everyone should include legumes (beans, nuts), and eggs (if
you are not vegan or are an ovo-lacto vegetarian).
- Avoid or limit your consumption of
saturated fats, trans fats, cholesterol, and added sugars. Check the Nutrition
Facts panel on food labels for total fat and saturated fat.
Regardless of your
cultural heritage, there are so many ways to pack in the nutrition without
packing on pounds (of course, we expect you are exercising and staying active!).
Make every calorie count. Eating well goes
beyond counting calories—it means eating nutritiously in terms of vitamins,
minerals, fiber and other nutrients. Choose whole grains, unprocessed or
minimally processed foods, natural or certified organic foods; include plenty
of fruits and vegetables every day.
Mix it up. Vary your menu to encourage sampling and
broadening the types of foods kids are more apt to try. Protein is available in
meat, beans, and nuts; many different fruits offer wholesome fiber and
vitamins; try side dishes made with whole grains, fruits, nuts, or vegetables.
Make it colorful. Fruits and vegetables come in a
rainbow of colors, each overflowing with essential vitamins and minerals such
as Vitamins A and C, calcium, phosphorous, magnesium, and many more. Dark leafy
vegetables are nutritional powerhouses.
Keep it fresh whenever possible. Fresh fruits and
vegetables pack more nutritional punch than processed, canned, or frozen foods.
Americans are lucky
to be able to enjoy so many wonderful ethnic cuisines within our borders. Here
is a small list of delicious ethnic dishes that support the guidelines for good
nutrition:
Italian –
minestrone soup bursting with vegetables, beans, and pasta; gnocchi (made with
potato flour); homemade tomato sauce; whole wheat pasta with vegetables and
olive oil.
Greek – tzaziki
sauce (made with low-fat yogurt, garlic, and dill) served as a dip with fresh
vegetables; dolmas, the stuffed grape leaves filled with ground meat and/or
rice, vegetables, dried fruit, pine nuts.
Chinese – stir
fries made with fresh vegetables (bok choy, snow peas, carrots, bean sprouts),
and tofu, chicken or lean beef.
Japanese – udon
noodle soup with buckwheat noodles, bean sprouts, snow peas, tofu.
Central/Latin
American –sliced, grated, or chopped jicama (root vegetable) used in salads;
homemade salsas with tomatoes and chiles (as dips and toppings); quinoa, a versatile
grain that cooks quickly, can be used as a side dish or in salads
(gluten-free!); sliced avocados; fish stew.
Caribbean – grilled
pineapple; mangos and other tropical fruits; Cuban black beans; curried sweet
potato soup.
African – pumpkin
puree, pumpkin-nut soup; rice with beef and beans; African vegetable soup with
sweet potato, garbanzos, and vegetables; couscous with vegetables.
Indian – fruit
chutneys, whole wheat naan, dal (lentils and seasonings), tandoori chicken.
Eastern European –
beets, buckwheat, egg noodles, stuffed cabbage (with lean ground meat or pureed
steamed vegetables).
Bon apetit, buen
provecho, guten Apetit . . . enjoy!
*There are many
excellent dairy alternatives for those who wish to avoid dairy products, such
as soy, coconut, almond, hemp, and rice milks, and frozen desserts and cheeses
made from these products.
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