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We’ve covered the basics of a healthy eating plan over the past two weeks but within those categories there are new things to try and new favorites to be found!

One reason people don’t stick with healthy eating plans they try is it seems that there are only certain things they can eat or they don’t like the way the “healthy” food tastes.

Within the food groups we’ve discussed over the past two weeks there is a wide range of choices and selections to find things that you not only enjoy but that are healthy too!

All it takes is being willing to try something new and before you know it you will have an expanded grocery list. Try one of these suggestions this month and you might be surprised with a new favorite food!

• Start Small—Try foods similar to those you like. If you like mashed potatoes, try smashed cauliflower, if you like meat loaf try making it with ground turkey.

• Branch Out—Do you eat the same meat all the time? Instead of beef or chicken try a new fish. Head to the fish counter and ask for suggestions for a local catch. A recipe for that locally caught mahi mahi is only finger tips away with websites like www.allrecipes.com, www.cookinglight.com, and one of my personal favorites www.healthylivingwithellie.com (recipes from a dietitian that taste great!).

• Switch Sides and Snacks—Sides and snacks are a good way to incorporate new foods because you don’t have to commit to a main dish. Try a handful of walnuts, sunflower seeds, or dried fruits for a snack. For a side, choose polenta or couscous instead of rice

• Have Fun—Try new foods with friends. Have a potluck and have each person bring a new recipe for the group to try. Feeling brave? Go out to a new restaurant with friends and let the server decide what you will eat based on what most people order.

A healthy eating plan that is designed by you and incorporates new and old favorites will be much more sustainable than eating foods you don’t really enjoy but eat them because you are “supposed to”. So step out, try a new fish, sauté your vegetables instead of boiling them, choose a new fruit to add to the grocery list each week. Before you know it you will find healthy favorites to keep you satisfied and on track.

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Maintaining a healthy weight is all about the math. It’s calories in versus calories out, i.e. expended. I will leave the expending of calories to the exercise experts, but I will give you tips on how to make the most out of your calories!

Magazines, books, television, websites, and blogs have featured nutrition fads. One of those fads heeded by those trying to diet or eat healthy are low calories foods. While it is important to stay within your daily-recommended calorie needs, the foods advertised as low calorie might not always be the healthiest choice. Often these are processed foods high in sugar and salt that are packed in smaller quantities to be considered low calorie. Instead fill your meals and snacks with nutrient rich foods, those packed with vitamins, minerals, fiber, and protein that your body needs. We covered fruits and vegetables last week so here are some additional suggestions for making smart, healthy choices:

Grab Whole Grains

A good starting point is to eat at least 3 ounces a day of whole-grains, half of the daily-recommended amount for grains. This can be cereals, pastas, breads, rice, or crackers. A good way to tell is to check the label and see if the grains (wheat, rice, oats, corn) are referred to as “whole.”

Concentrate on Calcium

Dietary guidelines recommend 3 servings of Calcium rich foods. Choose from low-fat or fat free milk, low-fat yogurt, or low-fat cheese.

Pack in Protein

The idea with protein is to seek out lean meats and poultry. Additional sources include fish, beans, peas, nuts, and seeds.

Look at the Label

The truth about a food can be found on its label. The front of the box might say low calorie, but you turn it around and the label reveals additional information. Look for foods low in saturated fats and trans fats. When choosing prepared foods and beverages reach for those with little added salt and/or sugar.

The key to making your calories count is to make smart choices across food groups. Improved nutrition is balanced nutrition and this can be achieved by varying the nutrient packed foods you eat every day.

So next time you are tempted in the grocery store by that 100 calorie pack of Oreos, think to yourself “am I getting the bang for my buck?” – calorie buck that is.

For more information on how many calories you should be eating each day and serving size recommendations for the various food groups mentioned check out:

www.healthierus.gov/dietaryguidelines and www.mypyramid.gov

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Improving Your Nutrition from the Ground Up

Eating healthy can be a daunting task. Learning about what to eat, how to eat it, and how much can be overwhelming! That is why I am here to help! Registered Dietitians have the training to answer all those questions for you and more. With March being National Nutrition Month, I can’t think of a better time to start thinking about how we can make our diets more healthy. Over the next few weeks we will focus on one of the themes of National Nutrition Month, improving our nutrition from the ground up!

· Focusing on fruits and vegetables, especially those grown locally right here in Louisiana

· Making calories count, just because something is low calorie doesn’t meant it’s healthy

· Testing our taste buds! Trying new things to improve our palate and grocery lists

· Trick yourself with treats. Don’t be scared of this one, healthy doesn’t equal hungry

I’ll go into more detail for each one creating a tool-box of ideas, recipes, and steps to take towards a healthy diet. Healthy eating doesn’t mean sacrificing taste and it definitely doesn’t mean deprivation.

So come back next week to find out about focusing on fruits and vegetables with featured local produce, sold right here in New Orleans!

Check out www.eatright.org/nnm for more information on National Nutrition Month and more information on why Registered Dietitians are the nutrition experts you should seek for healthy eating advice.

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Lauren Futrell Dunaway, MPH, RD, graduated from the University of Georgia with a degree in Dietetics.  She then completed her dietetic internship at Vanderbilt University Medical Center. After becoming a Registered Dietitian, she began to pursue a Master of Public Health in Maternal and Child Health and Nutrition at Tulane University School of Public Health and Tropical Medicine. Lauren currently works at the Tulane Prevention Research Center as a program manager for their core research project focusing on the built environment and how it affects obesity.

Yesterday was the start of National Nutrition Month sponsored by the American Dietetic Association.

“National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.”

So in recognition of National Nutrition Month and the very exciting news that Be Fit NOLA now has a registered dietitian on board to blog for us – Lauren E. Futrell Dunaway, MPH, RD…more to come on Lauren later this week.  We have decided to do a fun giveaway.

Here’s how it works

To be in the drawing to win a brand new iPod, you need to leave a comment to this post with the top 3 healthiest items in your refrigerator and the top 3 unhealthiest items in your refrigerator. This is not required to win, but we would love it if you could also take a picture of what’s inside your frigde – add it to your Flickr account, join the Be Fit NOLA Flickr Group and share the picture of what’s in your fridge there (for our delight, nitpicking, and entertainment).

We will draw a winner next week, March 10^th.

BTW, for Aaron and I…in our refrigerator (picture included) the top three healthy items are: a variety of fruits and vegetables, skim milk and skinless grilled chicken (red container). Top three unhealthiest items are: the WholeFood’s Dill Tuna, a bottle of white wine (in the back) and light mayonnaise (on the door).