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Are you aware of what is in the foods you are consuming? For National Nutrition Month this year, we will be taking a closer look at processed foods and how to make healthy choices.
National Nutrition Month is a nutrition education campaign celebrated each March to focus on the importance of making informed food choices and developing healthy eating and physical activity habits. Our bodies need food for fuel, and sometimes choosing the right foods can be a difficult task.
Understanding how to read food labels can play an important role when it comes to processed and packaged foods. Have you ever chosen a salad dressing, bag of chips or box of cookies because it says it is “low fat?” These labels can trick us into thinking we are making a healthier choice when, in fact, that may not be the case.
Many processed foods that are low in fat have higher levels of salt and refined sugars. This means that the food is just as high in calories and still does not have any of the nutrients our bodies need. It is important to look at the amount of added sugars and total fat in each product written on the nutrition facts panel before buying it.
James J. Kennedy – who holds a doctorate and is a registered dietitian and fellow of the American College of Nutrition – says that consuming high-fat foods increases our caloric intake but does not keep us feeling full for very long. Foods that are high in saturated fat or hydrogenated fat raise our LDL cholesterol levels and promote cardiovascular disease, obesity and diabetes.
The smart choice is to choose nutrient-dense foods. These are foods that are high in nutrients and relatively low in calories. Fruits, vegetables and whole grains all are great options that can keep us full for longer periods of time because of their high fiber content. Fiber also can improve digestion, slow down the emptying of the stomach and lower cholesterol levels. Diets that are higher in nutrient-dense foods can decrease the rate of cardiovascular disease, obesity and diabetes.
The My Plate diagram can be a helpful tool that draws out the importance of consuming well-balanced, nutrient-dense meals. It breaks down a plate into four parts and encourages making half of your plate fruits and vegetables. The other half is split for lean protein and whole grains. This helps us watch our portion sizes and keeps us from consuming too many high-fat foods or refined grains during our meals. For information, visit choosemyplate.gov.
The McHenry County Department of Health’s Special Supplemental Nutrition Program for Women Infants and Children guides participants in making healthy choices and educates families on how to shop and prepare healthier options for their families.
With the help of our nutritionists, expecting and breastfeeding mothers are encouraged to make choices that will benefit both them and their child. Participants are individually assessed to help them come up with personalized goals that will allow them to work toward improving their overall health and nutrition.
For information about how the department can work with you and your family, or to see whether you qualify, call the WIC program at 815-334-4505 or visit www.mcdh.info.
• Amanda Becker is a student at Loyola University and is a dietetic intern with the McHenry County Department of Health. She can be reached at 815-334-4510.