National Nutrition Month
2006
Eat Smart, Stay Healthy
March is National Nutrition Month –so let’s
celebrate by deciding to start making better
choices for a healthier lifestyle.
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Healthy lifestyles start with healthy eating plans
Try new foods
Get variety and moderation
Develop a personal fitness plan that fits your
lifestyle
Variety is the Spice of Life
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Go exploring and try new foods and
flavors from each of the food groups.
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Eating a wide variety of foods not only
promotes optimal nutrition, it makes
eating fun and exciting.
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One way to know if you have variety is
to make sure your plate of food has
many different colors on it.
Moderation
When making food choices, think:
 What types of food have I had today?”
 “Is it time for a snack or am I ready for a meal?”
 “What food group haven’t I eaten from today?”
Make moderation your goal
 Healthy eating doesn't mean feeling deprived or
guilty
 Eat the right amount of food for you
 Do not eat too much of any one type of food
 It's what you eat over several days – not just
one day or one meal – that's important!
Nutrition Fact Sheet
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The following is a month’s worth of nutrition tips
in calendar form
One nutrition tip may be announced each day
Items on the calendar in bold are on slides
following the calendar. These contain 2 tips
which can be cut out and used for:
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Decoration
Bulletin board
Whatever your creative juices tell you!
Take time to look
over menus and
make careful
selections
Choose fried
foods only
sometimes – go
for grilled,
broiled, or
steamed instead
Order regular or
kid-sized portions
– Super sizes are
probably more
than you need
Have milk or a low
fat shake for you
beverage for a
calcium boost
Try a side salad
instead of fries
include more fish
like tuna and
salmon in you
diet to add
healthy omega3
fats
Get more
nutrients by
adding lettuce,
tomato, and other
vegetables to
your sandwiches
Have breakfast
every day. It keeps
you going and
keeps from being
too hungry later in
the day
Keep healthy
snacks such as
fruits, crackers
and peanut butter,
cereal and
popcorn available
Cook with
vegetable oils or
vegetable sprays
instead of butter
or margarine
For a fun money
saving dinner - Split
a larger meal with a
friend
Drink lots of water
to keep your body
hydrated,
especially when
exercising
Go easy on
special sauces,
gravies, and salad
dressings These
can have a lot of
extra saturated fat
and calories
For dessert try
fresh fruit salad,
frozen yogurt with
granola topping,
sugar-free
pudding
When you go out to
eat portions can be
huge – only eat half
and plan on
leftovers later that
day or for a great
lunch the next day
Keep your salad
dressing on the
side. Dip your
fork in the
dressing then the
salad-you get
flavor, but not all
the extra fat and
calories
When you’re
having friends
over serve carrot
sticks and pita
points with salsa
instead of chips
and dip
Add a healthy
snack to your day
with a fruit
smoothie made
with yogurt and
mixed fruit
If pizza is the
dinner plan – top
it with vegetables
and lean meats
like Canadian
bacon or chicken
At the buffet
choose fresh fruit
and vegetables first
and use smaller
plates
Wrap sandwiches
are a great choice
filled with grilled
meats and fresh
vegetables
Try corn on the
cob, green beans,
rice, or baked
beans instead of
French fries or
potato chips
A baked potato is
a great choice
when topped with
vegetables, salsa,
and a little cheese
At the sub shop
choose turkey,
chicken or a
veggie sandwich
whole grain bread
For a lighter meal
choose soup and
salad as your
entrée
Be careful about
high fat breakfast
foods such as
muffins,donuts
croissants, and
biscuits – only eat
these
occasionally
Enjoy ethnic foods
like Chinese stirfry, Mexican
burritos, or Greek
pita sandwiches.
(limit the sour
cream or extra
cheese)
Build a colorful
salad with dark
leafy greens,
carrots, peppers,
broccoli and all
kinds of
vegetables.
To make sure you
get the healthy fats
you need have a
small handful of
nuts
Limit the amount
of sodas and fruit
drinks you have.
Replace them
with water, milk,or
100% juices
Remember to
have a variety of
foods every day
and choose more
fresh fruits,
vegetables, and
whole grains.
Choose fried foods only sometimes.
Go for grilled, broiled, or steamed instead.
Order regular or kid-sized portions –
Super sizes are probably more than
one person needs, split them with a
friend.
Include more fish like tuna and
salmon in you diet to add
healthy omega-3 fats.
Have milk or a low
fat shake as your
beverage for a
calcium boost.
Have breakfast every day. It gets you
going and keeps you from being too
hungry later in the day.
Build a more nutritious sandwich by adding
lettuce, tomato, and other vegetables as a
topping.
Cook with vegetable oils or vegetable
sprays instead of butter or margarine.
Keep healthy snacks such as fruits, crackers and
peanut butter, cereal,
and popcorn available
for when you get hungry
away from home.
Go easy on special sauces, gravies, and
salad dressings These can have a lot of
extra saturated fat and calories.
Drink lots of water to keep your body
hydrated, especially when exercising.
Restaurant portions can be huge. When
you go out to eat, only eat half and plan on
leftovers later that day or for a great lunch the
next day.
For dessert try fresh fruit salad, frozen
yogurt with granola topping, or sugar-free
pudding
When you’re
having friends
over serve carrot
sticks and pita
points with salsa
instead of chips
and dip.
Keep your salad dressing on the side. Dip
your fork in the dressing then the saladyou still get flavor, but not as much fat
and calories.
If pizza is the dinner plan – top it
with vegetables and lean meats like
Canadian bacon or chicken.
Add a
healthy
snack to
your day
with a fruit
smoothie
made with
yogurt and
mixed fruit.
Fruit Yogurt shake Servings: 2
Ingredients:
1c fruit (peaches, strawberries, bananas)
cut up
4 scoops Nonfat frozen yogurt
2 cups Skim milk, ice cold
2 Tbsp sugar
Directions: Put all ingredients in blender,
close and blend well. Pour into glasses and
serve. Try some of your favorite fruits and
get creative!! Be sure to ask an adult for
help
A baked potato is
a great choice
when topped with
vegetables, salsa,
and a little
cheese.
Try corn on the cob, green beans,
rice, or baked beans instead of French
fries or potato chips.
At the sub shop choose turkey,
chicken, or a veggie sandwich on
whole grain bread.
For a lighter meal choose soup
and salad as your entrée.
Build a colorful salad with dark
leafy greens, carrots, peppers,
broccoli, and all kinds of
vegetables.
Be careful about high fat breakfast
foods such as muffins, donuts,
croissants, and biscuits – only eat
these occasionally.
Remember to have a variety of
foods every day and choose more
fresh fruits, vegetables, and whole
grains.
Limit the amount of sodas
and fruit drinks you have.
Replace them with water,
milk, or 100% juices.
When you click on the
picture to the right you
will get this page… if it
doesn’t work try going
to www.asfsa.org then
look for the national
school breakfast link on
the right side of the
screen
When you get here
click on anyone of the
little blue boxes to find
out any information or
questions you may
have.