Amador County – Sutter Amador Hospital last week provided simple tips for making it easy to “get your plate in shape.”

On the heels of National Nutrition Month, whose theme this year was “Get Your Plate In Shape,” Sutter Amador Hospital registered dietician Kim Vagt gave some tips to do just that.

Vagt, director of Ancillary Services, said “vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles. Make sure your eating plan includes foods from all the food groups and in appropriate portions.”

Make half your plate fruits and vegetables, Vagt said and eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas. Buy “reduced sodium” or “no salt added” canned vegetables, or rinse them to reduce sodium levels.

Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available. Make sure every meal and snack has at least one fruit or vegetable or both.

Make at least half your grains whole, Vagt said. Choose brown rice, barley and oats and other whole grains for sides and ingredients. Switch to 100-percent whole-grain breads, cereals and crackers. Check ingredients for those with whole grains, salt content and fat content.

Switch to fat-free or low-fat milk or dairy products, which have the same amount of calcium and other essential nutrients, but less fat and fewer calories. Lactose intolerant people can try lactose-free milk or soy drinks.

Another healthy tip is to eat a variety of proteins each week from different groups like seafood, nuts, beans, lean meat, poultry and eggs, and more plant-based proteins such as nuts, beans, whole grains and whole soy. At least twice a week, make fish and seafood the protein on your plate. Keep meat and poultry portions lean and limit to three ounces per meal.

Cut back on sodium and empty calories from solid fats and added sugars. Drink water instead of sugary drinks like regular sodas, fruit-flavored drinks and sweetened teas and coffees. Choose 100-percent fruit juice. Season foods with spices or herbs instead of salt.

Use heart-healthy oils like olive, canola and sunflower oil in place of butter or shortening when cooking. Vagt recommended cooking more often at home, where you are in control of what is in your food.

Vagt said “don’t forget that exercise and healthful eating are crucial to maintaining a healthy lifestyle. Choose activities you enjoy like going for a walk with your family, joining a sports team, dancing or playing with your children.

“If you don’t have a full 30 minutes, carve out 10 minutes three times a day,” Vagt said. “Every bit adds up and health benefits increase the more active you are.”

Story by Jim Reece This email address is being protected from spambots. You need JavaScript enabled to view it.