(NAPSA)—Although March is ofhcially National Nutrition Month, any- a ar ee time is a good time to eat more nutri- tiously, points out the Society for Public Health Education (SOPHE). It offers 12 tips to help. Go fresh. Choose fresh seafood, lean poultry, and beansas yourprotein source. If using ground meats, choose 93 percent lean groundturkey or groundsirloin beef for tacos, enchiladasortostadas. Makefresh salsa or black bean dip. Store-bought salsa is often loaded with sodium. If you plan to have more than a tablespoon or two, fresh salsa is a much better option. Guacamole containshealthy fats, but it is high in fat andcalories. Measure out portions. It is easy to overeat on snacks like tortilla chips. Measure out just one serving (usually about 10) so you can save room for the main course. Favor whole grains. Brownrice is a whole grain and has more nutrients than white rice. Use corn and whole wheattortillas instead of those made with flour. Buy or bake whole grain breads and baked goods. Use the plate method. Fill half of your plate with non-starchy vegetables. Fill one quarter of your plate with a lean protein. Then fill one quarter of your plate with a starchy food, such as beans or brownrice. Use healthy cooking methods.Grill yourchicken,fish or vegetables. You can also try baking, steaming or broiling. You can spend less and still eat well. Small amounts of vegetable oil, olive oil or cooking spray are better options. Beans makea great protein source. Use dried beans whenyou can. They are lower in sodium than cannedvarieties. Alwaysdrain and rinse canned beans to remove excess sodium. If you are buying canned refried beans, buy fat-free varieties. Or make your own by blending whole black or pinto beansin a food processorwith spices. Go easy on the cheese. Cheeseis high in saturated fat and in sodium. Queso fresco is a great choice if used in moderation. You can also try reduced-fat cheeses. Substitute healthier options for sour cream. Non-fat Greek or plain yogurt and non-fat plain yogurt have a similar taste and texture to sour cream for muchlesscalories andfat. Cut your portion size when eating out. If you eat out, split the meal with someone else, eat half the meal and bring home leftovers, or order a kidsized meal. Snack on fruits and vegetables. Keep a bowloffruit out on a table or counter to encourage healthy snacking. Precut veggies and make “grab and go” packets. Pack your lunch. Skip eating out and bring yourlunch. “National Nutrition Month is an opportunity to learn more about nutrition and try new andhealthy foods. Eating healthy foods can help weight management and lowerrisk for many chronic diseases including heart disease, type 2 diabetes and cancer, which especially affect many Latino communities,’ said Elaine Auld, CEO of SOPHE. Substituting foods and even small dietary changes can lead to positive results, notes Auld. Researchers report that more than 40 percent of Latinos are obese. Auld is working with SOPHE members and other partners to decrease those numbers. “We want to help Latino communities, families and individuals overcome the barriers to good health,’ Auld added. “We want to make healthy living easier where peoplelive, learn, work, and play’ The Society for Public Health Education is partnering in a three-year nationwide project called the National Implementation and Dissemination for Chronic Disease Prevention, funded by the Centers for Disease Control and Pre- vention. There are 97 projects in commu- nities across the nation assisting people and communities in living healthierlives. Learn more at #Partnering4Health and www.partnering4health.org. The Society for Public Health Education (SOPHE) is a nonprofit professional organization founded in 1950 to provide global leadership to the profession of health education and health promotion. SOPHEcontributes to the health of all people and the elimination of health disparities through advances in health education theory and research; excellence in professional preparation and practice; and advocacyfor public policies conducive to health. See www.sophe.org.
