Build Your Nutrition from the Ground Up

Peggy R. Anderson

Extension Agent

March 10, 2010

Build Your Nutrition from the Ground Up

March is National Nutrition Month ® and during this time the American Dietetic Association reminds everyone to start with the basics and build nutritional health from the ground up.

Deana Hildebrand, Oklahoma State University Cooperative Extension nutrition specialist, said moving your family toward better nutrition and health may be easier than you think when you start with simple changes in the way you shop, cook and eat. Many of the changes can save money and are family friendly.

“Shop the outside isles of the grocery store,” Hildebrand said. “This is where you will most often find fresh produce, low fat dairy foods and unprocessed meat. These foods typically have less added fat, sugar and salt. Shopping the perimeter may also result in less impulse buying and a lower grocery bill.”

Cut back on processed foods such as frozen meals as these are usually high in salt.

Hildebrand encourages setting a day aside to spend time with your child in the kitchen. Try cooking double batches of soups, meatloaves and pasta sauces to make your own frozen meals. You can spend quality time together and cooking provides opportunities to apply and practice math, reading and science without a text book.

“Try reaching for low-fat milk, cheeses and yogurts,” she said. “Serving milk with meals assures everyone is getting the calcium needed for strong bones. If you or a family member has a lactose intolerance, look for lactose-free milk. Hard cheeses such as cheddar and Swiss tend to have less lactose and may be better tolerated than softer cheeses.”

Hildebrand suggests the following in helping your family build nutritional health.

·         Use the slow cooker more often and the fryer less.  Slow cooking can be a healthful way to cook lower-cost meats, such as round, shoulder and flank cuts.  Add vegetables and you will have a meal ready when you get home in the evening, leaving more time for helping the kids with homework or taking a walk together.

·         Instead of seasoning with salt, use herbs to add flavor.  Try fresh basil, mint, rosemary or garlic.  These can be easily grown in flower pots and small areas during the summer.  When you harvest your crop, many herbs can be washed and placed in the freezer for use during the winter.  Planting and harvesting with your child gets both of you up and moving together.

·         Eat red meat and pork, but in moderation.  It is all about choices.  If you choose red meat for lunch, think about having fish or chicken for dinner.  Also choose an appropriate serving size.  One serving is about 3 ounces of cooked meat or the size of a deck of cards.  If you prefer a larger serving, choose red meat and pork less often.

·         Enjoy fruit for dessert and snacks instead of cakes and packaged foods.  For the best flavor and price, think seasonally – strawberries in the spring, peaches and nectarines in the early summer, melons during the summer and late summer, and apples and pears in the late summer and fall.  During the winter months, fruit canned in juice and frozen fruit are good choices in Oklahoma.

·         Smart serving sizes can result in better health and lower grocery bills.  Start with using a smaller plate.  Fill one half with fruits and vegetables, one-quarter with a whole-grain or starchy vegetable and the remaining one-quarter with meat or other protein-rich food.

·         Try to eat meals together as a family.  Meals are not about being fancy, it is about being together.  Kids who eat more often with their family have better grades, better nutrition and are less involved in high-risk behaviors.

“So start from the ground up, find a few ideas that will work for your family and begin moving together toward better nutrition and health,” Hildebrand said. 

Schedule

Wednesday, March 10 – Burke County

Thursday, March 11 – Divide County

Friday, March 12 – Vacation Day

Monday, March 15 – Burke County

Tuesday, March 16 – Divide County