In recognition of National Nutrition Month, we want to make sure your family is off to a good start in developing healthy eating habits. Did you know that this can be as easy as eating dinner together as a family? And it doesn’t have to be every night, either, says CHOC Children’s pediatrician Mark Colon, M.D. Studies have shown benefits even when families sat down for dinner just a few nights a week.

Moreover, studies have shown that children whose families regularly eat dinner together are less likely to suffer from eating disorders.

Dr. Colon recommends that parents take advantage of the nightly opportunity to model healthy nutritional habits. “Dinnertime gives parents the opportunity to start teaching healthy eating habits from day one. Also, family meals allow more face-to-face time, which can lead to improved communication and family relationships,” he says. “Including a young child at the dinner table is an excellent way to introduce fruit, vegetables, salads and meats,” says Dr. Colon.

So, before you start planning dinner, remember that setting the table for the entire family may just be what your family needs to get a healthy boost.

For more tips, please click here to read the full story: http://www.choc.org/publications/index.cfm?id=P00303&pub=KH&aid=396

March is just around the corner — a perfect time to recognize National Nutrition Month! Check out the helpful nutrition facts and guidelines below, by Sarah Kavlich, RD, clinical dietitian at CHOC Children’s.

Each March, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages Americans to return to the basics of healthy eating by consuming the recommended amounts of fruits, vegetables, grains, proteins and dairy through a month- long campaign called “National Nutrition Month.”

The Academy of Nutrition and Dietetics, founded in 1917, is the world’s largest organization of food and nutrition professionals. The Academy is dedicated to improving the nation’s health, and advancing the profession of dietetics through research, education and advocacy.

National Nutrition Month began in 1973 as a week-long event known as “National Nutrition Week.” In 1980, the event expanded into a month-long observance as a response to growing public awareness in the area of nutrition. To recognize the dedication of registered dietitians as the leading advocates for advancing the nutritional status of Americans and people around the world, the second Wednesday of each March is celebrated as “Registered Dietitian Day.” This year – 2012 – marks the fifth annual Registered Dietitian Day.

The theme for this year’s National Nutrition Month is “Shape Up Your Plate,” based on the 2011 “MyPlate” campaign launched by the United States Department of Agriculture (USDA) to replace “MyPyramid”. The initiative of “MyPlate” (as seen below) is to divide your plate into four sections: fruits, vegetables, grains and proteins, as well as a glass of a dairy product. Go to http://www.choosemyplate.gov/food-groups/ to find examples of foods for each section of your plate, portion sizes, benefits and helpful tips.

Shaping up your plate is about balancing your calories. You should enjoy your food, but avoid oversized portions. Increase some foods, while reducing others. By ensuring that half of your plate is made up of fruits and vegetables, you will feel full without going overboard on calories. Make at least half of your grains whole by choosing brown rice, whole wheat bread and quinoa.

Switch to fat-free or low-fat (1%) milk and dairy products. You can reduce your sodium intake by reading food labels on various foods such as soups, bread and frozen meals, and choosing foods that are lower in sodium. Lastly, make sure to drink water or sugar-free beverages in place of sugary ones.

What better time to re-vamp what’s on your plate than spring. March marks the beginning of spring when various fruits and vegetables like broccoli, beets, blood oranges, chard, kale, lemons, mushrooms and strawberries are beginning to wake up from their long winter’s nap and make their grand entrance onto your plate. Planning your meals around fruits and vegetables that are in season will make shopping easier, and lead to better-tasting meals made with fresh ingredients.

Visit http://www.myrecipes.com/recipe/pasta-with-white-beans-kale-10000000223294/  to find a recipe using kale. (*Substitute whole wheat pasta to increase the fiber content.) Serve this pasta with a side of roasted asparagus topped with orange segments to shape up your plate!

Make March your start for simple changes that will last a lifetime.

Resources: www.choosemyplate.gov , www.myplate.gov , www.eatright.org and www.cookinglight.com .

As the second anniversary of the “Let’s Move!” campaign approaches in February – an initiative launched by First Lady Michelle Obama, dedicated to fighting the battle against childhood obesity – we’re reminded that there are several, easy steps your family can take towards better nutrition and a healthier lifestyle.

The experts at CHOC recommend these easy tips to get your family “moving” on the right track:
• Plan the week’s menu and shop on the weekend.
• Cook large meals on Sunday afternoons for re-heating later in the week.
• Make a double batch of your favorite soup, casserole or stew and freeze part of it.
• Try a slow cooker recipe.
• Serve more fruits and veggies.
• Send children out to play right after school. Limit TV viewing until after 5 p.m., or when it gets dark.
• Limit screen time to no more than one or two hours per day.
• Choose an exercise the entire family can do together. Invite your children’s friends to come along.
• There a lot you can do indoors, too. Try running in place, push-ups or stretching.

For more helpful nutrition and obesity prevention guidelines from CHOC, please click here:
http://www.choc.org/publications/index.cfm?id=P00303&pub=KH&aid=240

http://www.choc.org/publications/index.cfm?id=P00303&pub=KH&aid=187

“Let’s Move!” includes giving parents helpful information and fostering environments that support healthy choices, providing healthier foods in schools, ensuring that every family has access to healthy, affordable food and helping children become more physically active. First Lady Michelle Obama is scheduled to appear on “The Tonight Show with Jay Leno” today, where she will discuss her initiative. She’ll appear on “The Ellen DeGeneres Show” later this week. To learn more about “Let’s Move!” please visit: http://www.letsmove.gov/