March is National Nutrition Month®!
March 01, 2020
NATIONAL NUTRITION MONTH®
Each March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month to spread awareness of the importance of eating the right foods to fuel your body and reduce risk of disease. Do you have any goals for improving you food intake, or are interested in making some changes? Fortunately, Dining Services is committed to providing you all with nutritious options to help you succeed in and out of the classroom. Make sure to take a few walks around the dining hall to look for anything new to try out!
Check out the Academy of Nutrition and Dietetics website for information on a balanced plate, recipes, and fitness.
Schedule a complementary one-on-one appointment with Jaquelyn to discuss any health and well-being questions you may have at firstname.lastname@example.org.
HEALTHY SPRING BREAK
Spring Break is a great time to relax and recharge for the last weeks of the semester. Whether you are taking a trip, working, or staying at home, it is important to properly fuel your body and stay hydrated. Check out these tips:
- Don’t skip meals: skipping meals, especially if you are out in the sun, may cause fatigue and lightheadedness. Be sure to pack satiating snacks and include at least 2 food groups at each meal.
- Eat a variety of foods: Choosing various produce, whole grains, lean proteins, and healthy fats will ensure your body is receiving proper nutrients to stay strong and provide steady energy.
- Stay hydrated: Did you know that water is the nutrient the body needs the most? Consistently drinking water and fresh fruit will keep you hydrated, which makes it easier for your heart to pump blood and aids in muscle movement.
- Cook/bake at home: Staying in to make a delicious meal allows you to control the quantity of ingredients and portion sizes. Along with a likely decrease in saturated fat, salt, and sugar, you will save money, enhance your cooking skills, and have fun!
PICKING A NUTRITIOUS CEREAL
Cereal is often a quick option for breakfast. However, the cereals we often eat lack protein and fiber, and are high in sugar. Use these tips to find better for you options!
- Whole grains: Read the ingredients for terms such as 100% whole wheat, oats, or brown rice listed first
- Fiber: At least 4 grams per serving
- Sugar: 6 grams or less per serving
- Protein: At least 3 grams per serving; add low fat milk or yogurt to increase protein
- Examples: Barbara’s® Puffins (original and cinnamon) and Multigrain Spoonfuls, Wheat Chex®, Kashi® Heart to Heart Warm Cinnamon
LAYERED FARRO SALAD WITH KALE, FETA & GRAPES
A Mindful recipe sure to please!
- 1 cup farro, dry
- 1 1/4 cup walnut pieces
- 1/4 cup olive oil
- 3 tablespoons lemon juice
- 1/4 teaspoon each salt and pepper
- 3 cups shredded kale or other dark green
- 1/2 cup finely diced red onion
- 1/4 cup finely chopped parsley
- 1 1/4 cups crumbled feta cheese
- 2 cups quartered grapes
- Cook farro according to directions. Drain well and place in a bowl in refrigerator to cool.
- Toast walnuts in dry skillet over medium-high heat for 3-5 minutes. Set aside to cool, then chop.
- To make the dressing, whisk together oil, lemon juice, salt & pepper in a small bowl. Place kale in medium bowl, add half of dressing, and toss to combine. Add the onion, parsley, and remaining dressing to the farro and toss to combine.
- Place farro mixture in bottom of large bowl and pat down slightly. Sprinkle with feta, then layer with gapes and walnuts.
Nutrition: per 1 1/4 cup
Fat: 24g (5.6 saturated)
Feel free to use other nuts or seeds, peppers instead of onion, and chicken or tofu instead of feta!
Hey, thanks for reading!
Jaquelyn Litwak, RDN, LDN
If you have any suggestions or topics you would like to see in future mindful newsletters, reach out email@example.com, or call 508-626-4602. I'd love to hear your input!