The road to good nutrition is paved with a bounty of healthful, nutrient-rich foods that are delicious. The secrets to reaching your destination include: thinking of your whole diet, not just individual foods; learning how foods fit together to create a balanced diet; and combining nutrition and taste so you can maintain healthful eating habits anytime, anywhere.
Here are some tips on traveling that road:Packing for your journey: Be sure you have the right equipment, including:
- USDA Food Guide Pyramid. This is your road map, and it can be used to plan healthful meals for the entire family. Look for healthful choices within each food group, including whole grain breads and cereals for fiber; dark leafy greens and citrus fruits for vitamins A and C; low-fat and nonfat dairy products; and lean meat, poultry, fish, legumes and eggs for protein.
- The new food label. This is one of your most important tools. The Nutrition Facts panel provides information you need to make wise food choices, and it guides you toward the nutrients you might need more of, like calcium and fiber. Use the label to determine how any food fits into a healthful diet.
- Did you forget something? Don't leave anything out, because there are no good or bad foods, just good and bad diets. So, chosen carefully, any food can fit within a healthful eating pattern.
Beginning your trip: Take it one step at a time.
- Make changes gradually. For example, focus on adding one or two new items, such as whole grain pasta or couscous or a "new" leafy green vegetable such as broccoli, rabe or Swiss chard to your diet. Try satisfying your sweet tooth with sweet alternatives, like low-fat, fruit-flavored yogurt of fresh-fruit kabobs. First make the change from whole milk to 2 percent, then on to 1 percent and finally to skim milk.
- Practice the art of balancing to keep calories from fat to no more than 30 percent of your daily caloric intake. You can balance high-fat and low-fat selections over the course of a day and still end up within the 30 percent guideline.
- Control your environment. No matter where you find yourself, proper planning will do you a world of good. For example, keep kitchen cupboards and the refrigerator stocked with plenty of healthful choices, and go to the supermarket with a written shopping list based on the food pyramid recommendations.
Overcoming obstacles: Keep a first-aid food kit in mind.
- Make sure the entire family is prepared for snack attacks. Tuck favorites from the grain group, like pretzels, crackers or reduced-fat cookies, into your children's backpacks. Help teens choose non-perishable foods that can be stored in a locker or gym bag. And keep a piece of fruit in your briefcase or instant oatmeal packets in your desk.
- Know the luncheonette lexicon. Dining out won't cause you to drive off the road to good nutrition if you know the lingo. Words like super and deluxe usually mean more calories and fat. Look for words like grilled, broiled or steamed.
- If you find yourself at a crossroads, know where to turn for objective information and straight answers. The American Dietetic Association's Consumer Nutrition Hot Line (1-800-366-1655) features recorded messages on a variety of nutrition topics weekdays from 7 a.m. to 7 p.m. (MST). Registered dietitians are available weekdays from 8 a.m. to 3 p.m. to answer questions.
Reaching your destination: Remember that it's not the end of the road. A diet that helps keep you fit and healthy is varied, moderate and balanced. Importantly, it's a long-term style of eating that you can live with and enjoy. Nutrition is increasingly important to health maintenance and disease prevention. Make sure you're doing all you can to discover nutrition anytime, anywhere.