Nutrition Management Services Company

Everyday Eating for a Healthier You

Posted by Michele Eckbold on Thu, Mar 7, 2013 @ 15:03 PM


The 2010 newly released Dietary Guidelines for Americans offers a practical roadmap to help you make changes in your eating plan to improve your health.

Balancing Calories to Manage Weight

The first step is to focus on balancing calories with physical activity and consuming an overall healthy eating pattern. This will put you on the road to achieving or maintaining a healthy weight and reducing the risk of developing diet-related chronic diseases.

The Dietary Guidelines recommend shifting eating patterns to eat more of some foods and nutrients and less of others. A healthy eating pattern will allow you to meet the recommendations while staying within your calorie needs.

Foods and Nutrients to Increase

The Dietary Guidelines encourage Americans to eat more:

  • Whole grains: Increase whole grains by choosing whole grain breads and cereals, brown rice and whole wheat pasta. Make at least half your grain servings whole grains.

  • Vegetables: Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Most adults need 2 ½ cups of vegetables per day.

  • Fruits: Add fruit to meals and snacks—fresh, frozen or canned—to get about  2 cups each day.

  • Low-fat or fat free milk, yogurt and cheese or fortified soy beverages: Include 3 cups per day for calcium, vitamin D, protein and potassium. Lactose-free milk is also an option.

  • Vegetable oils such as canola, corn, olive, peanut and soybean: These are high in monounsaturated and polyunsaturated fats. Use in moderate amounts in place of solid fats.

  • Seafood: Include a variety of seafood more often in place of some meat and poultry.

Foods and Food Components to Reduce
More than one-third of all calories consumed by Americans are solid fats and added sugars.  More than one-third of all calories consumed by Americans are solid fats and added sugars.  The 2010 Dietary Guidelines recommend eating less:

• Added sugars

• Solid fats, including trans fats

• Refined grains

• Sodium


The recommendation for sodium remains the same—no more than 2,300 milligrams of sodium—for most people. However, a reduction to 1,500 milligrams per day is recommended for people over age 51, African-Americans and those with a history of high blood pressure, chronic kidney disease and diabetes.

Suggestions for reducing sodium:

• Prepare food using little salt or fewer high-sodium ingredients. For example, skip using salt in cooking pasta, rice, cereals and vegetables.

• Taste food before salting it. Lightly salt food only as needed, not as a habit.

• Eat fresh fruits and vegetables which are naturally low in sodium

• Use herbs, spice rubs and fruit juices in cooking in place of salt.

• Check food labels comparing like items and choose lower sodium foods. Also watch for terms like “low sodium” and “no added salt.”

• Eat fresh, lean meats, poultry, fish, dry and fresh beans and peas, unsalted nuts and eggs, all of which contain less sodium.


For optimal health, most people should reduce their intake of solid fats and trans fat by replacing them with monounsaturated and polyunsaturated fats.

Solid fats are found in fatty animal-based foods such as well-marbled meat, poultry skin, bacon, sausage, butter and whole milk products. Trans fat is found in foods made with vegetable oils that have been partially hydrogenated such as cookies, donuts, pastries and crackers.

Most fats should be polyunsaturated or monounsaturated such as liquid vegetable oils like canola, olive, corn, peanut and soybean. Plant-based foods like nuts, seeds, olives and avocados also contain these healthy fats.

Eating Right with MyPlate

Get a personalized eating plan at Your MyPlate Plan will give you the amounts of each food group you need daily. If you have special dietary needs, consult a registered dietitian for a customized plan.



Original article authored by Academy of Nutrition and Dietetics staff registered dietitians.

Topics: Fruits, Vegetables, Healthy, Diets, Nutrition

31 Days of Healthy Living

Posted by Michele Eckbold on Tue, Mar 5, 2013 @ 14:03 PM

healthylivingIn honor of National Nutrition Month we are sharing 31 easy and important tips to ensure you're living a healthy and nutritious life-style.

Continue to check back for daily tips. Feel free to share your experiences and information while participating in the 31 Days of Healthy Living on our blog, Facebook and Twitter.

Topics: Fruits, Vegetables, Healthy, Diets, Nutrition

13 Healthy Tips for 2013

Posted by Michele Eckbold on Mon, Mar 4, 2013 @ 14:03 PM

Nutrition Month 2013

The 2013 National Nutrition Month theme is "Eat Right, Your Way, Every Day."  The focus of this month is nutrition education and information focused attention on the importance of making informed food choices and developing sound eating and physical activity habits. Click here to read 13 simple tips to live a healthier life in 2013:

Topics: Fruits, Vegetables, Healthy, Diets, Nutrition

Great infographic showing when your favorite fruits & vegetables are in season!

Posted by Brian Fioravanti on Fri, Sep 7, 2012 @ 17:09 PM

Great infographic showing when the fruits and vegetables you love are in season and at the peak of their flavor!


3ekdu resized 600

Source: CUESA 

Why eat more fruits and vegetables?

  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Source: Centers for Disease Control and Prevention

Topics: Fruits, Vegetables, Healthy, Diets, Nutrition