Get Your Plate in Shape

March is National Nutrition Month, a campaign to encourage consumers to make informed food choices, develop sound eating and physical activity habits. This year’s theme is “Get Your Plate in Shape.”

This week we’re also observing World Salt Awareness week. So, how can we get our plate in shape and can incorporate some smart salt habits? First, you need to know and practice some simple recommendations.

Fill half your plate with vegetables and fruits. Try to eat a variety of colors from the produce aisle. Next, focus on choosing more true whole grains like brown rice, barley, oatmeal and quinoa. Be sure to read labels, because some breads labeled, “made with whole grains” might only have a sprinkling of seeds or oats on the top, and preservatives, regular wheat flour and sugars throughout. Finally, switch to fat-free or low fat milk and other dairy products.

Keep up the healthy choices by varying your protein sources. Turkey, chicken, seafood, beef, eggs and beans are all great sources of protein. Try to include seafood at least twice a week. Next, get more physically active, and finally try to cut back on sodium.

To reduce sodium intake, choose the least processed form of each of food group. Cold cuts, cheeses and canned foods generally contain more sodium than the fresher, more natural form of the food. Consider choosing a baked potato with only 2-6 mg of sodium, over potato chips, or salted French fries, which contain 1000 mg of sodium. Did you know that instant oatmeal has more than 200 times the sodium than regular quick cooking oats?

A healthy intake of sodium ranges from 1100 mg to 2400 mg per day. The new Dietary Guidelines recommend no more than 1500 mg per day for people over 51 years old, those with hypertension, diabetes, or kidney disease. To accomplish this, you need to get smart about reading the Nutrition Facts panel on every food you buy, especially if you are using processed, prepared foods. Think about what you eat daily. What can you prepare yourself? Does the food come in a salt-free version? Ketchup, salad dressings and pickles all contain high amounts of sodium.

Ask yourself, “If I make it myself, do I really need to add salt?” “Can I use other herbs and spices to flavor my meal?” Most recipes that call for salt can be modified by using half the amount, none at all, or substituting your favorite herb. Stay away from seasoning mixes, though. Most are based on salt.

Salt does provide some benefit, however, so don’t go completely salt free. Salt is a regular part of any electrolyte replacement regimen. And, salt provides a significant source of iodine, a mineral needed for proper thyroid function, and salt helps to maintain the proper Ph in your body.

So, be salt smart and start getting your plate in shape!

Written by Carmel Rickenbach -- Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Avocado Dip
Avocado is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken. (Source: mayoclinic.com)

½ cup fat-free sour cream
2 tsp chopped onion

1/8 tsp hot sauce
1 ripe avocado, peeled, pitted and mashed

In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Nutritional Analysis (per serving) Serving size: ¼ cup, Calories 65, Cholesterol 0 mg, Protein 2 g, Sodium 27 mg, Carbohydrate 4 g, Fiber 2 g, Total fat 5 g, Potassium 172 mg, Saturated fat 1 g, Calcium 31 mg, Monounsaturated fat 3 g