B Nutritious considers every month to be an "eat well, live well, be well month" but since March is National Nutrition Month, we decided to dedicate our entire newsletter to it!
National Nutrition Month is all about making smart food choices and developing sound eating and physical activity habits.
A healthy diet begins with including nutritious foods into every meal. Incorporating a wide variety of fruits, vegetables, and whole grains into your diet, while minimizing saturated fat, and processed foods will have your body thanking you from this March to next March!
Hydration is also really important for our overall health. Water is your best bet, but you can also meet your fluid needs through herbal teas, milk, low-sodium broths and 100% vegetable or fruit juices. Soft drinks will also provide water, but just watch out for the added sugar, caffeine and unnecessary calories.
Weight-loss and Nutrition Myths
This month is a great time to debunk some commonly held weight-loss and nutrition myths.
Myth: Fad diets work for permanent weight loss.
Fact: While you may see short term result, it is very difficult to keep the weight off on such strict regimens. Aim to lose ½ to 2 pounds a week for lasting weight loss by making healthy food choices, eating the right portions, and including physical activity in your daily life.
Myth: Carbohydrates are fattening and should be limited when trying to lose weight.
Fact: Carbohydrates are more than just bread or pasta. Complex carbohydrates, such as whole grains, contain fiber and has many health benefits. Low-fat dairy products and fruits also contain carbohydrates which are both important for a healthy balanced diet.
Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip breakfast and eat fewer times throughout the day are more likely to overeat at the end of the day. Eating several small meals throughout the day that include a variety of healthy foods is a great way to control hunger and limit overeating later in the day.
In this issue
National nutrition month
Weight-loss myths
What's In Season
Recipe of the Month
What's in season?
Garlic
Spring Onions
Kale
Radishes
Chicory
Endive
Leeks
Recipe of the Month
Deliciously Lean Leek Soup
Ingredients:
Nonfat cooking spray
1/2 cup onion, chopped
2 1/2 cup leeks (white part only), washed and chopped
1/2 cup celery, chopped
1 small potato, peeled and cubed
3 1/2 cups low-sodium chicken broth
Salt and pepper to taste
1. Spray a skillet with nonfat cooking spray and heat over medium heat. Add onions, leeks, celery and potato, then cover and cook for 20 minutes or until vegetables are softened, stirring occasionally.
2. Place vegetables in a food processor and puree until smooth.
3. In a large saucepan, bring broth to a boil then reduce heat to a simmer. Add vegetable mixture and stir well.
4. Add salt and pepper to taste (optional)
Nutrition Facts: ½ cup portion: 105 calories, 1 g fat, 4g fiber, 7g protein