Nutrition Month

There's no one diet that is right for everyone, so it's important to follow a healthful eating plan that's packed with tasty foods and that keeps your unique lifestyle in mind.

Below are some tips from TAMC providers on ways to keep your heart healthy.
Eating Healthy While Dining Out

By following these tips, eating at a restaurant doesn’t have to sabotage your healthy diet.

Be aware of items that are advertised as golden or crispy as these foods are often fried and higher in calories. Instead choose foods that are grilled or baked and choose cooked vegetable or a salad as a side.

Many restaurants serve larger than needed portions. Therefore, share a meal with a friend or eat a smaller portion and bring leftovers home for another meal.

Don’t forget about your beverage. Choose water, low fat milk, unsweetened tea and other drinks without added sugar to complement your meal.


Healthy Sources of Protein

Dietary protein is a nutrient that helps us to gain muscle, create hormones in our body to help regulate our mood, and even helps to maintain our immune system. Therefore, it is important for us to consume a moderate amount of protein from lean sources, which means ‘low in fat.’

Examples of lean sources are 99% ground beef, chicken, fresh fish such as haddock, low fat dairy, and even game meats such as venison.

Try taking a day or two out of the week and eating plant-based protein sources such as black beans, lentils, and kidney beans as these foods are naturally lower in fat and salt. For those of you who have more of an adventurous palette, there are many types of plant-based protein sources including tofu and tempeh sold at your local supermarket.

Fruits and Vegetables

Fruits and vegetables are a mainstay of a healthy diet.

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor, and texture as well as vitamins, minerals and fiber with foods that are low in calories and low in fat.

Try the following tips to enjoy fruits and vegetables everyday.
  • Mix a breakfast smoothie made with low fat milk, frozen strawberries, and a banana
  • Try crunchy vegetables instead of chips with your favorite low fat salad dressing for dipping.
  • Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready to eat cereal, yogurt or toaster waffle.
  • Top a baked potato with beans and salsa, or broccoli and low fat cheese.
  • Stock your freezer with frozen vegetables to steam or stir fry as a quick side dish.
Click the links for more healthy eating tips and information about National Nutrition Month from and the CDC.
Click the links to hear the audio versions: Dining Out   Healthy Protein   Fruits & Veggies

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