March may be well known for St. Patrick's Day and March Madness but it also is acknowledged as National Nutrition Month.
The theme for 2014's observance is "Enjoy the Taste of Eating Right." Most people are going to choose to consume the foods that they enjoy to eat.
However, Dr. Glenna McCollum, president of the Academy of Nutrition and Dietetics and a registered dietitian, said "It is important that we find the balance between choosing the foods we like with those that provide the nutrients we need."
The key to eating mindfully is really being able to find those healthy foods that satisfy your taste buds. Caitlin McHenry, Penn State Extension community health intern, provides these tips from Dr. McCollum to help us eat healthfully without sacrificing taste:
- Be sure to consume a balanced diet. A majority of consumed calories should be from vegetables, fruits, whole grains, lean meats, poultry, fish, eggs, fat-free or low-fat dairy, beans, nuts and seeds. This will help to meet the nutrient recommendations your body needs. Remember to keep sugars, salt and saturated fats in moderation.
- Sandwich tips. If you enjoy sandwiches, try to use whole grain bread instead of white bread. Instead of mayonnaise, use avocado as a rich addition to your sandwich. Also, add vegetables like red or green peppers to your sandwich to increase your fiber intake and help to keep you fuller longer.
- Think spices. Experiment with herbs and spices to add flavor and nutrition to meals without adding fat, sugar or salt. Try this mixture for table seasoning in place of salt. Blend 2 tablespoons each of dry mustard, onion powder and paprika; 2 teaspoons each of garlic powder, white pepper and ground thyme; and 1/2 teaspoon ground basil together.
- Switch up how you cook. Try to grill or broil chicken that you would typically bake. Try to steam vegetables that you would typically sauté.
- Don't skip dessert. Try to find desserts that supply nutritional benefits. For example, stir puréed pineapple into vanilla Greek yogurt and freeze in ice-pop molds. This will provide vitamin C and calcium to your diet.
Ms. McHenry concludes that the average human tongue consists of more than 10,000 taste buds, so use them to their full advantage. Don't be afraid to add flavor and taste to healthy food choices to create nutritious and appealing dishes.
KAREN THOMAS is a family and consumer sciences educator for Penn State Extension in Lackawanna County.