WIC Recognizes National Nutrition Month

Marianne Sherman, Registered Dietitian and the Galveston County WIC Breastfeeding Coordinator, believes that eating a healthy diet begins at birth. “Breastfeeding mothers provide the best source of nutrition to their babies,” says Sherman. Breast milk provides the exact balance of nutrients to meet an infant’s needs, right along with providing natural immunity factors that promote good health. According to Sherman research reflects that breastfeeding impacts the state of health from birth through adulthood.

According to degreed nutritionist and Quality Assurance Coordinator for the Galveston WIC Program Gilbert Silva, eating a balanced diet high in vitamins and minerals will keep you healthy and strong. Gilbert also recommends a diet low in sugar and fats, and to drink plenty of water.

“Proper nutrition is the foundation of a healthy lifestyle,” says Valencia Terrell, a degreed nutritionist and supervisor of the Texas City WIC clinic. Terrell adds that adults must strive to be positive role models for children and adolescents through regular physical activity and consuming a diet rich in fruits, vegetables, and whole grains.

Licensed nurse and supervisor of the Dickinson WIC clinic Sheila Edwards indicates that eating a wide variety of healthy food choices in moderate amounts is the best way to meet your family’s nutritional needs. Edwards believes that there are no wrong food choices  rather people have become confused by very large portion sizes. According to Edwards, many Americans have become accustomed to seeing and selecting servings that are too large. The result is that our bodies suffer the effects of too many calories and too much fat.

Jacque Johnson, licensed nurse and supervisor of the Saint Mary’s WIC clinic understands that nutrition plays an important role in everyday living. Johnson states, “All Americans should take the first step toward making healthy food choices with a diet that includes food high in fiber, vitamin C, and calcium.”

According to Tonya Cooper, licensed nurse and supervisor of the Primary Care Pavilion WIC clinic in Galveston the message for all Americans is simple. You can maintain a healthy weight by enjoying healthy foods in moderate amounts and incorporating physical activity into your lifestyle. In other words, eat right and move your body, National Nutrition Month would be a great time go get started.”

CELEBRATE NATIONAL NUTRITION MONTH WITH WIC!!

Healthy Eating on the Run
A Month of Tips

1. Take time to look over the menu and make a careful selection.

2. Choose fried foods only sometimes - go for grilled, baked, broiled, or steamed foods more often.

3. Order the regular or kid-size portion. Mega-sized servings are probably more than you need.

4. For an extra calcium boost, choose milk or a low-fat shake for your beverage.

5. Try a side salad instead of fries.

6. Split your order. Share fries or an extra large sandwich with a friend.

7. Boost the nutrients in all kinds of sandwiches by adding tomato, peppers and other vegetables.

8. In place of fries or fried onion rings, order corn on the cob, green beans, baked beans, or rice.

9. A baked potato offers more fiber and fewer calories than fries, just go easy on the sour cream and butter. Top your potato with broccoli, a small amount of cheese, or salsa.

10. At the deli or sub shop, choose lean beef, ham, turkey, or chicken on whole grain bread.

11. For a lighter meal, order an appetizer for your entrée.

12. Go easy on condiments, special sauces and dressings on sandwiches and salads. Ask for mustard, catsup, salsa or low-fat spreads and dressings.

13. Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican burrito. Go easy on the sour cream, cheese and guacamole.

14. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high fat toppings.

15. Restaurant portions too large? Take home half the main course for another meal.

16. Order salad with dressing on the side so you can control how much is added.

17. Eat your lower-calorie food first. Soup or salad is a good choice.

18. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.

19. If you do choose the buffet, fill up on salad and vegetables first. Take no more than two trips and use the small plate which holds less food.

20. Try a smoothie made with juice, fruit, and yogurt for a light lunch or snack.

21. For dessert, choose fresh fruit or a container of fruit chunks if available. Or, share dessert with a friend.

22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken, or shrimp.

23. Look for a sandwich wrap or a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables are usually low in fat.

24. For the fastest breakfast of all, go with dry cereal and milk. Make the cereal whole-grain or bran and you’ll get fiber along with B vitamins and complex carbohydrates.

25. Build a better breakfast sandwich - replace the bacon or sausage with Canadian bacon or ham and order your sandwich on an English muffin, bagel, or bun.

26. Instead of a doughnut, order an English muffin, bagel, or a plain soft baked pretzel. Lightly spread the cream cheese or margarine - or just use jam or jelly.

27. If the food won’t be eaten, refrigerate take-out or leftovers right away. Toss foods kept at room temperature for more than two hours.

28. Be sizewise about muffins, bagels, croissants, and biscuits. A jumbo muffin has twice the fat grams and calories as the regular size.

29. Look for yogurt and fruit for a quick on-the-run breakfast to start your day.

30. Tuck portable, nonperishable foods in your purse, briefcase, or backpack for on-the-go snacking. For example, crackers and peanut butter, small boxes of cereal, dried fruit, pretzels, or plain popcorn.

31. Fresh fruit is already packaged to go. Try a variety of seasonal fruits.

National Nutrition Month® 2005 and Beyond:
Losing or Managing Weight Is All about
Calories In and Calories Out

Diet trends often focus on one food or one nutrient, promising it will be the magic bullet for losing weight and keeping it off forever. But when registered dietitians analyze a weight-loss plan, invariably it turns out that the key is reducing your intake of calories.

“There is no panacea for weight control,” says registered dietitian and American Dietetic Association spokesperson Cathy Nonas. “It’s all about the calories you put into your body versus the calories you burn. Eat a balanced diet with mostly fruits, vegetables and whole grains as your base. Accompany this with daily physical activity to help your body burn those calories so you can maintain a healthier weight.” Nonas adds: “Budget yourself, just like you would your finances. If you overspent in the calorie department one day, try to make up for it in the exercise department the next. Over time, if you save up calories, you are able to have that once-in-a-while splurge and not feel like you’ve blown your calorie budget.”

The American Dietetic Association’s Complete Food and Nutrition Guide provides great calorie-burning activities to do per hour by body weight:

With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.

National Nutrition Month®, created in 1973 and celebrated each March, helps promote healthful eating and provides consumers with practical nutrition guidance.

For More Information Contact:
Kurt Koopmann
Public Information Officer
Galveston County Health District
(409) 938-2211
kkoopman@gchd.org