Step into March with a clear vision for 2020 as we celebrate National Nutrition Month. Choosing nutritious foods and getting enough physical activity can make a significant difference in your health.
Embracing healthy living is a way to instill permanent lifestyle changes that can improve one’s health and wellness. The theme this year is “Bite by Bite” delivered by The Academy of Nutrition and Dietetics. It is with the hope that individuals will focus and reflect on the value of making informed food choices to create solid eating and physical activity choices.
This year’s health message is divided into four weekly messages.*
Week 1: Eat a variety of nutritious foods every day.
Week 2: Plan your meals each week.
Week 3: Learn the skills to create tasty meals.
Week 4: Consult a Registered Dietitian Nutritionist (RDN).
Ways that you can put into action their weekly messages are
Week 1: Eat foods for brain and mental health.
Choose foods high in folate, and other B vitamins like dark leafy greens such as spinach and kale. To learn more about MyPlate see, HGIC 4010, MyPlate.
Week 2: Plan meals to help meet your physical performance.
Choose foods that help meet your energy and activity levels for the day and visit HGIC 4223, Fast Food & Take-Out Meals to learn more about eating meals with a busy lifestyle.
Week 3: Practice creating new food combinations.
Pair new foods with old ones to increase the intake of a variety of vegetables and fruits.
Week 4: Create healthy challenges to help you meet your goals.
Seek support from others in helping to create a better you.
Freshly prepared roasted beet hummus.
Faith C Isreal, ©2020, Clemson Extension
Nutrition Facts Label
www.eatingwell.com
Roasted beet hummus paired with vegetables and crackers.
Faith C Isreal, ©2020, Clemson Extension
Roasted Beet Hummus
Ingredients:
1 (15 ounces) can no-salt-added chickpeas
8 ounces roasted beets, coarsely chopped
¼ cup tahini
¼ cup extra-virgin olive oil
¼ cup lemon juice
1 clove garlic
1 teaspoon ground cumin
½ teaspoon salt
Directions:
- Combine chickpeas, beets, tahini, oil, lemon, garlic, cumin, and salt in a food processor.
- Puree until very smooth, 2-4 minutes.
- Serve with veggie chips, sliced veggies, or pita chips.
Do not let leftovers make you sick! As soon as you are finished eating, refrigerate your leftovers. Place a piece of tape on the container and write the day’s date on the tape to remind you to eat the leftovers within four days. If you cannot eat leftovers within four days, freeze them if possible.
Source: Adapted from http://www.eatingwell.com
The information provided is designed for educational purposes only. It is not intended to be a substitute for your doctor’s or any other health care provider’s advice. Please consult your doctor or other health care provider for specific medical or nutritional advice.
Clemson University Cooperative Extension Service offers its programs to people of all ages, regardless of race, color, sex, religion, national origin, disability, political beliefs, sexual orientation, marital or family status and is an equal opportunity employer.
References:
- National Nutrition Month. (n.d.). Retrieved February 19, 2020, from https://www.eatright.org/food/resources/national-nutrition-month?_ga=2.96511004.260381516.1582659002-907019486.1582659002
- Ruscigno, M. (2016, June). Brain Food for Older Adults – Today’s Dietitian Magazine. Retrieved from https://www.todaysdietitian.com/newarchives/0616p22.shtml
