Get Your Plate in Shape!

by Anne Pagnoni


During March we observe National Nutrition Month^®.  For 2012 the Academy of Nutrition and Dietetics encourages everyone to think about what goes on his or her plate or in his bowl through this year's theme: "Get Your Plate in Shape."

It’s important to focus our thoughts on foods like fruits, vegetables, low-fat dairy products, lean proteins, and whole grains as they contain necessary nutrients without too many extra calories.  Make sure that you eat foods from all of the food groups during the day. 

The food and nutrition experts at the Academy of Nutrition and Dietetics make the following recommendations on how to “Get Your Plate in Shape”: 

·         Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

·         Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

·         Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

·         Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can. 

For more information on how you can “Get Your Plate in Shape”, please visit the Academy of Nutrition and Dietetics’ National Nutrition Month.  

Heart Health 101

We are proud to invite you to participate in an exciting webinar next Friday, February 17, 2012 in honor of Heart Month. Heart Health 101 will provide practical information and tips you can apply to your day-to-day life, whether you are managing an existing cardiac condition or you are healthy and keen to maintain your heart health.

Heart Health 101 is presented by Home Care Assistance and will feature renowned Cleveland Clinic heart experts Dr. Steve Nissen, chair of the Cardiac Department, and Dr. Marc Gillinov, a recognized Cardiovascular Surgeon. Drs. Nissen and Gillinov, in addition to being accomplished physicians, are the authors of Heart 411-The Only Guide to Heart Health You'll Ever Need, released last Tuesday to coincide with American Heart Month.

This free webinar will be held on February 17, 2012 at 2:00 PM (EST). We recommend this webinar for anyone who is interested in health and wellness topics, especially those who have a history of heart disease. Space is limited to the first 1000 registrants, so make sure to reserve your seat as soon as possible at www.homecareassistance.com/heartmonth.

Heart 411 has been described as the definitive guide to heart health from two of America's most respected doctors at the Cleveland Clinic, the leading hospital for heart health in America. Their book is a valuable resource for anyone interested in heart health that provides answers to common questions such as "Can a high stress job really lead to a heart attack?" and "What are the most important medical tests to run to check on heart health?" in an accessible way and provides useful health tips from which everyone can benefit.

"Good information is the key to good heart health," said Dr. Gillinov, Cardiac Surgeon at Cleveland Clinic. "Myths and misinformation abound. Our mission is to arm people with real, evidence-based medical information that will empower them to ensure their heart health."

In addition to the webinar, Home Care Assistance is also celebrating Heart Month by providing free copies of our Patient Guide to Cardiac Rehabilitation, Patient Guide to Post-Stroke Recovery and the latest book in our series, From Hospital to Home Care: A Step by Step Guide to Provide Care to Patients Post Hospitalization. For your free copies or for questions regarding the webinar or any other topic, please call us at one of our local offices.

Stay tuned for more exciting news from Home Care Assistance as we announce future webinars and other educational initiatives. If you'd like to join our mailing list for weekly updates related to health and wellness, sign up on our website at http://www.homecareassistance.com/ (enter your e-mail address in the upper right hand corner sign-up section). Thank you!