Healthier choices

Nutrition and eating should matter to everyone. During March, the Academy of Nutrition and Dietetics recognizes National Nutrition Month ®, which encourages people to make informed food choices and develop sound eating and activity habits.
Making healthy choices is vital all year long. With the holidays behind us, March is a great time to refocus on your health. Balance nutritious foods with physical activity.  According to the U.S. Department of Health and Human Services physical activity guidelines, adults should participate in at least 150 minutes of moderate-intensity aerobic physical activity per week, including at least two days of muscle-strengthening activities. 
Look into incorporating physical activity into your daily routine. Walk to work or take a walk during your lunch hour. Do something physical during the weekend, such as playing basketball with your kids or going dancing with your friends. The goal is to get moving because every little bit helps.
When it comes to eating, we have strong habits. You may have had certain eating habits for so long that you do not realize they are unhealthy. Your habits have become part of your daily life, so you do not think much about them. Some are good, and some are not as good. Although many of our eating habits were established during childhood, it does not mean it is too late to change them. 
Making informed food choices can sometimes be tough. Unfortunately, there is a lot of misinformation available when it comes to nutrition, especially on the Internet. Look for sources of credible information from health care organizations and government agencies. Look for websites that end in .gov, .edu, and .org, which come from non-profit organizations.
Look for website sponsors, as well. Check the “about us” section of the website to find out if the sponsor is for profit or nonprofit. If it is for profit, there may be a bias. Also, check out the date of the article and the resource links on websites. Do they work?
Developing sound eating and activity habits involves looking at sustainability. How long can you stay on the diet? Is your new activity something you can do for the next year or only one month? The 2015-2020 Dietary Guidelines for Americans is a great resource for the average healthy American to use as a benchmark, for determining sound eating and activity habits. Portion control is also important as too much of any food and lack of physical activity can contribute to excess calories and weight gain.
This March, take a moment to evaluate your eating and activity habits. Check out the Academy of Nutrition and Dietetics website at www.eatright.org. The site includes articles, recipes, videos and educational resources to spread the message of good nutrition and the importance of an overall healthy lifestyle for people of all ages, genders, and backgrounds. 
Taking control of your personal health does not have to be complicated. Small steps toward change lead to more success in making long-term modifications. Healthy changes, like choosing a nutritious snack or walking, can make a huge difference. Try not to overwhelm yourself with too many goals. It is a good idea to limit your focus to no more than 2 to 3 goals at one time. In addition, look at the healthy habits you have and be proud of yourself about them. 
Look at the food choices you make each day and ask yourself if your choices represent each food group – lean protein, fruits, vegetables, whole grains and low-fat dairy. A variety of foods is important, because no one food or food group provides all the nutrients our bodies need to grow and stay healthy. If your choices do not reflect that, then make small goals to improve your eating habits.
Why don’t you make it a goal to eat the recommended two and one-half cups of vegetables a day? Start by including a vegetable with breakfast. Here is an easy microwave recipe that can be made in one bowl. It includes chopped peppers and onions. No need to buy a commercial microwaveable breakfast, make your own. Enjoy!
Microwave Denver Scramble
1 Tablespoon red bell peppers, diced
1 Tablespoon mushrooms, diced
1 Tablespoon onion, finely diced
2 eggs
1 thin slice deli ham, diced
1 Tablespoon shredded cheese, if desired
1 Tablespoon water
Salt and pepper, to taste
Directions:
Place peppers, mushrooms, and onions in a small microwave-safe bowl. Microwave on high 30 seconds; stir. Add egg, ham, cheese, and water, beat until eggs are blended. Microwave on high 30 seconds; stir.
Microwave until egg is almost set, 30 to 45 seconds longer. Cook time may need to be adjusted for your microwave oven.
Season with salt and pepper, if desired.
Note: Don’t overcook. Scrambled eggs will continue to cook and firm up after removed from microwave.
 
(Sources: www.choosemyplate.gov, www.eatright.org, health.gov)
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