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Eating right…bite by bite Today’s

Today’s Special

It’s March and that means it’s National Nutrition Month® so “Today’s Special” is an open invitation to everyone to focus on making informed food choices and developing sound eating and physical activity habits. This week we’re starting with the National Nutrition Month® “2020 Quiz Fact or Fiction?” you decide, then read the correct answer.

1.  A healthy eating style includes a limited number of foods. FICTION: A variety of nutritious foods from all food groups can make up a healthy eating style. Visit ChooseMy Plate.gov for more information.

2. Vegetable oils are an appropriate substitute for solid fats. FACT: solid fats have higher amounts of saturated fat and/or trans fats, which may increase the risk of heart disease. In comparison, oils provide more unsaturated fats, which are healthier.

3. Physical activity must be done for at least 10 minutes for it to be considered beneficial as a form of exercise. FICTION: Although there are additional health benefits with increased physical activity, all activity counts, so make a goal to move more throughout the day.

4. Portion sizes and serving sizes are the same thing. FICTION:  A portion is the amount you choose to eat or drink; whereas a serving size is used as a reference for what counts as a serving from one of the MyPlate food groups or the amount indicated on a Nutrition Facts label.

5. It is recommended that calories from added sugars be limited to less than 10% of calories per day. FACT: Include healthier choices from the MyPlate food groups in place of foods and drinks with added sugars to better meet your nutrient needs.

6. At least half the grains eaten daily should be whole grains. FACT: Due to health benefits associated with whole grains, it is recommended that at least half of the daily recommended servings be from whole grain sources. An example would be substituting brown rice in place of white rice.

7. One cup of calcium-fortified soymilk is considered one cup from the Dairy Group. FACT: Calcium-fortified soymilk is an option in the Dairy Group for people who choose not to consume milk, such as vegetarians.

8. Meals that include seafood are recommended weekly. FACT: Fish and seafood provide important nutrients, including omega-3 fatty acids. Choose varieties that are lower in mercury, such as salmon and cod. “Advice about eating Fish” is available for young children and women who are pregnant or breastfeeding. Visit: https:/www.fda.gov/food/consumers/advice-about-eating-fish.

9. Most Americans get enough dietary fiber on a daily basis. FICTION: It is estimated that most people in the U.S. only consume half of the recommended amount of dietary fiber daily. Good sources include fruits, vegetables and whole grains.

10. Everyone needs the same amount of calories, which is 2000 calories per day. FICTION: although 2000 calories per day can be found on the Nutrition Facts label and on menus, this is only used for general advice. Visit ChoosemyPlate.gov to create a MyPlate Plan, which includes food group targets based on your individual calorie needs or meet with a registered dietitian nutritionist for personalized nutrition guidance.

So how’d you do? Hopefully these question from the Academy of Nutrition and Dietetics have you thinking about how well you eat or maybe don’t eat.   There’s more to come as National Nutrition Month® continues.

Recipe of the Week

Zesty Glazed Salmon

Here’s how to eat more seafood! Ready in less than 30 minutes!

2 tablespoons honey

1 teaspoon dried thyme

2 teaspoons Dijon mustard

1 teaspoon finely grated lemon zest

1 teaspoon white pepper

1¼ pounds salmon, cut into 4 pieces

Preheat oven to 350°F. Combine honey, thyme, mustard, lemon zest and pepper in a small bowl. Arrange salmon, skin side down, in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet. Bake, uncovered, for 20 minutes, or until the internal temperature reaches 145°F and flesh is opaque and flakes with a fork. Makes 4 servings: Calories: 270; Total fat: 11g; Saturated fat: 1.5g; Cholesterol: 90mg; Sodium: 135mg; Total carbohydrate: 10g; Dietary fiber: 0g; Protein: 32g.   Suggest: serve over heated white beans with grilled leeks on the side.