Lynn Little
Washington County Office
7303 Sharpsburg Pike
Boonsboro, Maryland 21713
TEL 301-791-1504
FAX 301-791-1048
llittle@umd.edu
News Release
FOR IMMEDIATE RELEASE
DATE: 3/13/2013
Celebrate Nutrition Month - Eat Right, Your Way, Every Day
Eat right, your way, every day by building healthy meals. You can begin building a
healthy meal by making half your plate fruits and vegetables. Fruits and vegetables are
full of nutrients that help promote good health. Choose red, orange and dark green
vegetables regularly.
Add lean protein to your meal. Choose protein foods such as lean beef and pork,
chicken, turkey, beans or tofu. Eat beans, which are a natural source of fiber and protein.
Twice a week choose seafood as the protein on your plate.
Include whole grains. Aim to make at least half your grains whole grains. Choose 100%
whole-grain cereals, breads, crackers, rice and pasta. Look for the words “100% whole
grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients
and fiber than refined grains.
Add a cup of fat-free or lowfat milk to your meal. Lowfat and fat-free dairy products add
the same amount of calcium and other nutrients as whole milk, but less fat and calories.
If you are not a milk drinker, you could try a calcium-fortified soy product as an
alternative. You might also include fat-free or lowfat yogurt in your meal.
Avoid extra fat by skipping the gravies and sauces. They will add fat and calories to
healthy food choices. Add spices or herbs to season food without adding salt and extra
calories.
Take time to savor your food. Eat slowly, enjoying the taste and texture of your food.
Pay attention to how you feel. Eating very quickly may cause you to eat too much.
University of Maryland Extension programs are open to all citizens and will not discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, or
national origin, marital status, genetic information, or political affiliation, or gender identity and expression.
Control portions by using smaller plates at mealtime. You can clean your plate without
overeating!
Eat at home more often so you know exactly what you are eating. If you eat out, check
out the nutrition information. Choose healthier options such as baked instead of fried
foods.
Try new foods. Keep meals interesting by picking out new foods you have never tried.
You may find a new favorite. Trade fun, tasty recipes with friends or find them online.
You can find a new MyPlate recipes site on Pinterest. Visit
http://pinterest.com/MyPlateRecipes for lots of healthy recipes.
Choose foods and drinks with little or no added sugars. Drink water instead of sugary
drinks. Select fruit rather than sugary desserts most of the time. If you are serving fruit
juice, choose 100% fruit juice instead of fruit-flavored drinks. Read the nutrition facts
label to help with your selections.
Everyone has a personal calorie limit. Staying within yours can help you get to or
maintain a healthy weight. Get your personal daily calorie limit at
www.choosemyplate.gov and keep that number in mind when building a healthy meal.
For additional help investigate the online super tracker tool. The super tracker will
provide you tips and support to help you plan ahead and make healthier choices so you
can eat right, your way, every day.
There is a new nutrition education board on Pinterest:
http://pinterest.com/MyPlateRecipes/what-s-myplate-all-about/ where you will also find
much more information.
University of Maryland Extension programs are open to all citizens and will not discriminate against
anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry,
or national origin, marital status, genetic information, or political affiliation, or gender identity and
expression.