GUEST COLUMN: Food for thought: Read this while you’re eating

By Carl Rachel
   The Hunterdon County Division of Health is encouraging county residents to take note that March is National Nutrition Month. This education campaign by the Academy of Nutrition and Dietetics spotlights the importance of what we eat, how much of it we eat, and how it all affects us.
   Want to feel good? Want to look good?
   For most people, there’s a straightforward way to achieve both of these goals. Pay attention first to quantity, how much food you eat every day; and second, be honest with yourself as to how nutritious your choices are. Is that easy? Not always, at least for me. But it is possible. Nutrition experts put it simply: To achieve and maintain a healthy lifestyle, put less food on your plate.
   Wise eating also means planning. When preparing meals and snacks, keep calorie needs in mind. Divide your plate in four sections with one each for whole grains, lean proteins, vegetables and fruits, and a side of dairy, such as a cup of low-fat milk or yogurt or an ounce of cheese.
   Avoid oversized portions by using smaller plates, bowls and glasses. Think about this: a standard 10-inch plate may be too large for you. Better to switch to 8-inch or appetizer-sized plates. You’ll end up eating less and not feeling deprived.
   Something else that helps to get a handle on the quality of what we eat is to do more of the prep work ourselves. This means cooking more often at home, so you can balance what’s on your plate, choosing healthier fats, less sodium and increasing the fiber in your diet. Then, when you do eat out, you’ll be better at recognizing healthy portions.
   Nutritionists also advise us to be careful about liquid calories. Calories in fruit juices and drinks with added sugar, sports drinks, sugar-laden coffee beverages and soft drinks can add up fast.
   Alcoholic beverages have calories, too. The frequent reminder is to drink alcohol sensibly by capping it with one drink a day for women or two drinks a day for men. The “standard” drink is 5 ounces of wine, 12 ounces of beer or 1.5 ounces of distilled spirits.
   For more information, see www.eatright.org/nnm. The site features tips, games, promotional tools and nutrition education resources.
    Carl Rachel is director, Media/Public Relations & Strategic Communications, Hunterdon County Division of Public Health, Department of Public Safety.