Even the smallest changes to the foods you choose can provide you with a more nutritious meal plan
By CARRIE TAYLOR
It’s simple: we eat food that tastes good to us. Fortunately, it is possible to maintain a healthy meal plan by combining the tastes you love with balanced nutrition your body needs.
The best way to reach the theme of this year’s National Nutrition Month®, “Enjoy the Taste of Eating Right,” is eating all types of foods in moderation, while choosing nutritious options most often. For example, cooking with whole wheat pasta and brown rice versus traditional semolina pasta and white rice. Even the smallest changes to the foods you choose can provide you with a more nutritious meal plan and have a positive impact on your health.
Give nutritious foods such as whole grains, fruits and vegetables new life by adding flavor without excess calories, sodium and sugar. Here’s how:
• Add vegetables like carrots, zucchini, peas, green beans, bell peppers and squash to stews and casseroles you already enjoy. Flavor vegetables with dried herbs such as oregano, basil or dill weed and spices like chili powder, nutmeg or garlic in lieu of salt when cooking.
• Incorporate fruit such as bananas, raspberries, pineapple and strawberries into your daily food choices by making fresh smoothies, with lowfat milk and plain yogurt. You’ll get a one-two-punch of nutrition from both the fruit and dairy.
• Enjoy whole grain options in recipes where processed refined grains were once used. For example, use whole wheat wraps in place of traditional wraps or use quinoa as a base for stews and chili. These simple trades will increase a meal’s nutritional value while allowing you to continue enjoying the meals you love.
Unsure how to begin making small changes to the foods you eat? A registered dietitian nutritionist is your go-to-person. Registered dietitian nutritionists are healthcare professionals committed to promoting positive lifestyle changes through nutrition.
In recognition of their commitment to helping others, the Academy of Nutrition and Dietetics is celebrating Registered Dietitian Nutritionist Day on March . Luckily, registered dietitian nutritionists can be found all over the Pioneer Valley: from hospitals, supermarkets and fitness centers to nursing homes, universities and doctor’s offices. Visit www.wamda.org for a listing of registered dietitians in Western Massachusetts.
Before you begin your journey to “Enjoy the Taste of Eating Right” remember not all nutritionists are dietitians. Anyone, regardless of schooling, can refer to themselves as a nutritionist. Registered dietitian nutritionists have degrees in nutrition, or a related-field, from an accredited college or university; completed a supervised dietetic internship; and passed a national exam. In addition, they must participate regularly in continuing education to maintain their credentials. So, when seeking advice from a nutritionist verify they are indeed a dietitian.
This column was written in collaboration with University of Massachusetts nutrition intern Barrie Lynne Sutton and Carrie Taylor. Taylor is the lead registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? Email livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, PO Box 7840, Springfield, MA 01102.