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National Nutrition Month

Small Changes Reap Big Rewards

  • With a few simple changes to your meals, you can reap big benefits that could have a positive impact on your weight, blood pressure, blood sugar and cholesterol readings.
  • Cut the Fat and Get Lean
  • Remove all visible fat and skin from meat and poultry before cooking.
  • Use leaner cuts of pork and beef.
  • Grill, broil or bake instead of frying and use non-stick pans instead of cooking with oil or butter.
  • Steam vegetables or cook them in low-fat broth. Experiment with different spices instead of butter or cheese sauces.

Control that Portion Distortion

  • Half your plate should be fruits and vegetables. Whole grains and lean protein should each complete the remaining two quadrants.
  • One serving of meat is the size of a deck of cards.
  • One ounce of cheese is the size of a one inch cube (go low-fat).
  • A medium potato is the size of a computer mouse.
  • A slice of bread should be the size of an audio cassette.

Veg Out and Get Fruity – More Matters
To get more vegetables and fruits in your diet, try the following tips:

  • Add beans to salads, soups and stews.
  • Use cut-up veggies in meatloaf, omelets and pasta dishes.
  • Top off your pizza with cut up veggies.
  • Add raisins, bananas, or berries to your cereal.
  • Add fruit to your salads and jello.
  • Have a piece of fruit for dessert.

Water, Water, Everywhere….
Drink plenty of water – at least eight to 10 eight-ounce glasses per day. Water helps in the digestive process, carries nutrients to all the body's cells and helps the kidneys flush out toxins.
For more information on nutrition:

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