Key messages for nutrition month how to bake bacon strips in the oven rachael ray

Lenora: variety for me starts at the grocery store. My goal is to have a few items from every food group, and at least five different vegetables and fruits in my cart before checking out. This way, my family and I have options for preparing meals and snacks for the week. Cooking big batches of food on the weekends to “meal prep” for the week or utilizing a meal preparation service (with credentialed support staff), can also help to get balanced meals despite hectic schedules. When I’m on the run, I try to catch the plant-based food truck for a smoothie bowl, which provides fruits and vegetables all into one. I literally rotate everything on the menu. Or, I opt for an acai bowl that’s on my route. I keep toppings simple (preferably almond butter and cacao nibs, or granola and fruit, and skip the honey).

Tanisha: if I’m new to a restaurant, I do my best to get a sneak peak at other customers’ plates taking note of the most colorful dishes, then ask the server “what is that dish?”.Fruits vegetables


more colors, especially of fruits and/or vegetables the more variety of vitamins and minerals. Using myplate to make menu selections is an easy place to start. Note: if you grew up with the food guide pyramid or mypyramid, these have been replaced by the myplate (google it! Your plate at most meals should look like this). The more difficult menu detecting is determining “what is healthy?” some key menu descriptions I avoid (when I’m not having a massive craving) is “(deep) fried,” “battered,” “creamy,” “smothered,” or “sweetened/glazed.” instead, look for “barbequed/grilled” or “stir fry” and opt for the whole grain side, like brown rice or whole wheat bread, or no rice more veggies. Be mindful of portion sizes

Lenora: as a family, we are regulars for mexican flavors. Fresh salsa, salads, homemade tamales, and burritos are all winners for us! The mini salad portion is perfect for me, and I ask for black beans instead of refried beans. Otherwise, I save half the entree portion for lunch the next day.Fruits vegetables we also enjoy pizza on occasion where I opt for wheat crust and pile a variety of colorful veggies on my pizza and skip the sausages/pepperoni. After two to three slices, depending on the crust thickness, I’ll share or save the rest.

Tanisha: when reviewing a menu, I search for healthy icons. For guam, this would be the “get healthy guam” apple, the american heart association heart, or the “fit” or “lite” menu items. Often times these icons indicate smaller portions. Many times the appetizer is just the right size and could be my meal. I order sauces and/or dressings on the side – the portion added to your plate isn’t always standard, instead an “eyeball” measure. People often forget the extras, like finadene, ketchup, ranch, mayo, etc. All add up to more sodium, sugar, fat and calories too. The same applies to salads – not all salads are created equal, so depending on what the salad toppings are I ask that it be omitted (e.G. Fancy cheeses, sour cream, bacon) or save half for later.Fruits vegetables

Lenora: I enjoy many types of exercise, as it helps me relieve stress and do some good for my body. As a relatively new mother and wife, I’m learning to make adjustments to my activity schedule. For example, instead of working out after work, I fit in a shorter workout during my lunch break a couple times per week, so that I can make it home earlier to be with family. Otherwise, I train in jiujitsu, which keeps exercise fun and challenging. When I take my daughter with me to training, she takes the opportunity to play at the same time. On weekends, we put her in a jogging stroller and take her on a run, or we actively play with her at a park, indoor play area, or at home.

Tanisha: time makes this a challenge. There’s no other way than to make time. Some days I wake up earlier to fit in a workout at home guided by an internet-based routine. Thankfully, at work we have a worksite wellness program that I can take a yoga class at lunch or use the weights or machines before I head home.Fruits vegetables now that my son is older, we’re getting into family challenges of aiming for a target number of sit-ups, push-ups, squats, etc. However, the best family activity we all enjoy is the beach – swim, stand-up paddle board, play football or volleyball, or walk the shore.

For the past month, in light of mes chamoru and national nutrition month, local dietitians have given tips on nutrition and food safety, and are looking forward to the progress you have made. “go further with food” for you, your family, your island, and your culture. Biba salut-siha! Biba mes chamoru! Biba guam! Learn more at www.Eatright.Org.