National Nutrition Month

March is National Nutrition Month and it’s time to get personal with your plate! That’s right, eating the right foods for you, may not be the right foods for someone else. To help ensure you are meeting your dietary needs; a registered dietitian can help tailor an eating plan that is personal to your taste buds. Your eating plan should include healthful foods that are rich in vitamins, nutrients, and fiber. Be sure to choose a variety of foods since consuming the same foods week after week may not be offering your body all of the nutrients it truly needs. If you follow a special diet, such as a vegan diet or have an allergy to dairy for example, food substitutions can be used to make up for vital nutrients. Getting personal with your plate is ideal especially for persons wanting to shed some pounds. After all there is no one-size-diet that fits all. For a smart start and to ensure you are eating a proper diet, follow the guidelines offered by USDA MyPlate at www.choosemyplate.gov and check out the NNM 2021 weekly key messages below! 

Using MyPlate consistently can most likely help you eat more greens and perhaps help you discover a new food that’s colorful and tastes good too! Can you think of another March celebration? Yes, St. Patrick’s Day! With consideration to these two celebrations, check out the recipe below! Till next time, stay healthy and be well! 

National Nutrition Month 2021 Weekly Key Messages

Provided by The Academy of Nutrition and Dietetics for NNM. Themed “Personalize Your Plate!”

Week One: Eat a variety of nutritious foods every day!

• Include healthful foods from all food groups.
• Hydrate healthfully.
• Learn how to read Nutrition Facts Panels.
• Avoid Distractions while eating.
• Take time to enjoy your food. 

Week Two: Plan your meals each week!

• Use a grocery list to shop for healthful foods.
• Be menu-savvy when dining out or ordering takeout.
• Choose healthful recipes to make during the week.
• Fuel for school or work with a healthful breakfast.
• Enjoy healthful snacks.

Week Three: Learn skills to create tasty meals!

• Keep healthful ingredients on hand.
• Practice proper home food safety.
• Share meals with people who live with you or virtually, when possible.
• Reduce food waste.
• Try new flavors and foods

 Week Four: Consult a Registered Dietitian Nutritionist (RDN)!

• Ask your doctor for a referral to an RDN
• Receive personalized nutrition advice to meet your goals.
• Meet RDNs in a variety of settings throughout the community or via tele-health.
• Find an RDN who is specialized to serve your unique needs.
• Thrive through the transformative power of food and nutrition.

RECIPE:
Brussels Sprout, Squash and Lentil Salad 
serves: 4
Author: Kimberly Snyder https://mysolluna.com/blog/2020/01/14/brussels-sprouts-squash-and-lentil-salad/

Salad Ingredients

12 oz Brussels sprouts, finely chopped
1/2 cup of cilantro, finely chopped

Squash Ingredients
1 small kabocha squash, seeded, and cut into 1-inch wedges

1 Tbs. coconut oil

1 Tbs. coconut nectar

1 tsp. cinnamon
1⁄2 tsp. Sea salt

Lentils Ingredients

1⁄2 cup dried black lentils

2 cups water
1⁄4 tsp. Sea salt

Dressing Ingredients

2 Tbs. extra virgin olive oil

2 Tbs. balsamic vinegar
1 tsp. coconut nectar
1 tsp. Dijon mustard

Instructions
1. Preheat your oven 400 degrees.
2. Lightly toss squash with coconut oil, coconut nectar, cinnamon, and salt.
3. Line squash on a baking sheet and place into the oven for 15 minutes. Flip squash and roast for 15 minutes longer, until golden and tender.
4. While squash is roasting, cook your lentils. Rinse your lentils. Add water and salt to a large pot and bring to a boil. Add in lentils, reduce heat, cover and simmer for about 20 minutes, stirring occasionally. Once done, drain the water and rinse lentils with cool water.
5. Meanwhile, add the Brussels sprouts and cilantro into a salad bowl and toss.
6. Combine the dressing ingredients to a small mason jar and shake to mix.
7. Drizzle dressing into the salad bowl and toss in lentils.
8. Serve salad onto a plate and place 2 wedges of squash on top of the salad and enjoy! Makes 4 servings.