Nutrition Month: What Can You Do?

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Written By Judy Doherty, MPS, PCII

National Nutrition Month® is a good time to look at your food and lifestyle choices. This year’s theme, “Start Today for a Healthy Tomorrow,” reminds us that even the “small stuff” that you do right now, regardless of your age or medical condition, can lead to a healthier life. Read the tips below, then write down one thing you can do today to work toward that goal. It can be simple (“call to find out about an exercise class”) or a little more challenging (“switch from regular soda to diet soda”).1. Exercise is essential for weight control and a healthy heart. Try for at least 30 minutes per day on most days of the week. Even small spurts of activity throughout the day can keep your heart in shape. Whatever your goal, just get moving!What can you do today to exercise more? Example: Take the stairs instead of the elevator at work2. Fruits and vegetables are nature’s gift to our health. They are full of fiber, phytochemicals, vitamins, and minerals that help prevent disease. Try for at least five servings per day, focusing on the deeply colored green, red, and orange ones.What can you do today to make fruits and vegetables a regular part of your diet? Examples: Stock the refrigerator with cut up veggies and low-fat dip; keep your fruit bowl full.3. Calcium is important for building bones. And it may also play a role in reducing high blood pressure, PMS, and some types of cancer. Good sources include low-fat milk, yogurt and cheeses, calcium-fortified soymilk and tofu, and calcium-fortified orange juice.What can you do today to get more calcium? Example: Drink milk at lunch in place of soda.4. Fiber fills you up, helps lower high blood cholesterol, aids digestion, and may play a role in cancer prevention. You won’t find many high-fiber foods in the snack aisle or freezer section. Instead, head for the fresh or frozen produce and the cereal aisle. Eat more fruits, vegetables, and beans, along with whole grain bread and cereal, and you’ll get more fiber.What can you do today to get more fiber? Example: Eat a bowl of bran flakes or oatmeal for breakfast.5. Water is vital to your body’s health. Experts say many of us walk around dehydrated every day, so drink up! Go for at least 8 cups per day.What can you do to drink more water? Example: Keep a water bottle handy wherever you go.6. Fast food is high in fat, calories, and sodium. Portion sizes are out of control. Put those two situations together and you get one reason why Americans are getting bigger. Limit fast food; when you do eat out, order the smallest size and take some fruit and veggies along to round out the meal.What can you do today to eat more home-made meals? Example: Pack lunch for work or school.7. Sugary drinks like soda, flavored teas, and fruit drinks are high in calories and low in nutrition. Water, fat-free and low-fat milk, 100% fruit juice, and sugar-free sodas are better choices.What can you do today to drink fewer empty calories? Example: Read nutrition labels to see what you are getting from your beverages.8. Seafood is good for your heart. The omega-3 fatty acids found in fatty fish like salmon, tuna, mackerel, and lake trout may decrease your risk of heart disease when eaten at least twice per week.What can you do today to include more fish in your diet? Example: Make salmon “burgers” for supper.9. A high-sodium diet can increase blood pressure in some people. Most processed, convenience and fast foods contain lots of sodium.What can you do today to cut the sodium in your diet? Example: Experiment with herbs and spices instead of reaching for the salt shaker.10. A plant-based diet, rich in fruits, vegetables, beans, nuts, and whole grain breads and cereals, is your ticket to good health.What can you do today to eat a more plant-based diet? Example: Plan a meatless dinner at least one night per week.10 Steps to Better Health:1. Exercise 5-6 times a week for at least 30 minutes a day.2. Eat more fruits and vegetables. Go for at least 5 servings a day.3. Make sure you are getting enough calcium.4. Eat a high-fiber diet.5. Drink enough water.6. Try to cook at home more often and limit the amount of fast food you eat.7. Limit beverages with sugar.8. Eat seafood twice per week.9. Lower the sodium in your diet.10. Eat a more plant-based diet.By Hollis Bass, MEd, RD

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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