WRAL SmartShopper

WRAL SmartShopper

Bite by Bite: Small changes can have a cumulative healthful effect

Posted March 9, 2020 8:04 a.m. EDT
Updated March 9, 2020 3:34 p.m. EDT

Yellow squash and zucchini

Bite by Bite

March is National Nutrition Month, this year’s theme is Eat Right, Bite by Bite. Good nutrition doesn’t have to be restrictive or overwhelming. Small goals and changes can have a cumulative healthful effect, and every little bit (or bite!) of nutrition is a step in the right direction. Here are four simple steps to get started!

1. Vary Your Diet. Include foods from all food groups, hydrate with healthfully beverages, learn how to read Nutrition Facts label, practice portion control, and take time to enjoy your food.

2. Meal Planning. Look in the refrigerator, freezer and pantry for foods that need to be used, make a list of ingredients you still need, incorporate a variety of foods.

3. Cook & Prep. Be menu-savvy when dining out, choose healthful recipes to make during the week, enjoy healthful eating at school and at work, and eat healthfully when traveling. To create tasty meals keep healthful ingredients on hand, practice proper food safety, share meals together as a family, find ways to reduce food waste, and try new flavors and foods.

4. Visit an RDN. For personalized nutrition advice, consult a Registered Dietitian Nutritionist (RDN).

Written by Sara Clement, RD, LDN and adapted from: www.eatright.org

Following is a recipe for Salmon & Potato Cakes provided by the Food Bank of Central & Eastern North Carolina.

Salmon & Potato Cakes Recipe

About the Food Bank of Central & Eastern North Carolina: The Food Bank of Central & Eastern North Carolina is a nonprofit organization that has provided food for people at risk of hunger in 34 counties in central and eastern North Carolina for 40 years. The Food Bank serves a network of more than 900 partner agencies such as soup kitchens, food pantries, shelters, and programs for children and adults through warehouses in Durham, Greenville, New Bern, Raleigh, the Sandhills (Southern Pines), and Wilmington.

The Food Bank not only feeds those who are hungry; but also works to benefit community health. That’s why, in 2016, the Food Bank launched a Community Health & Engagement Department. With two nutritionists on staff, the Food Bank shares recipes, healthy tips, and other resources for partner agencies and neighbors in need. The on-site teaching kitchen in Raleigh offers cooking demonstrations and nutrition education to highlight easy, quick, and low-cost recipes using healthful foods like whole grains, fresh produce, low fat dairy, and lean meats.

The Food Bank of Central & Eastern North Carolina shares regular articles about nutrition and health education so we know what to look for when we head to the grocery store and plan our healthy meals.

February 2020 Article: New changes to the food label guidelines

Sara Clement, RD, LDN

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