2025 National Nutrition Month Toolkit by liveWELL program at University of Iowa

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Aboutthe2025NationalNutrition MonthEmployeeToolkit

The Academy of Nutrition and Dietetics has created many resources to help you make informed food choices and develop healthful eating habits. This toolkit has pulled together those resources to make them easy to find and navigate. There are tips to reduce food waste, how to eat right on a budget, and information on how to eat well for children, teens, and older adults.

Find more information about 2025 National Nutrition Month from the Academy of Nutrition and Dietetics and liveWELL.

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Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Food Connects Us

Food is a connecting factor for many of us. Food connects us to our cultures, our families and our friends. Sharing a meal is an opportunity to learn about its preparation, who made it and where the ingredients were sourced. What’s more, health, memories, traditions, seasons and access can all impact our relationship with food.

This National Nutrition Month®, learn more about these connections and how the foods you eat impact your health throughout life.

Connect with food.

There are a variety of ways to connect with food. These include preparing your own meals and snacks and learning about how the ingredients you eat were grown or raised. Your ability to access food is also essential. Many people have a speci c amount of money they’re able to spend on food, which makes planning extra important when trying to eat healthfully.

Here are some tips for connecting with food:

• When purchasing food from a store, use a grocery list and pay attention to sales. When food is less processed, it’s often more a ordable.

• Learn about resources in your community that o er access to healthy foods, such as the Supplemental Nutrition Assistance Program (SNAP), Women Infants and Children (WIC), and food banks.

• Visit a farmers’ market to ask about how your food was grown or raised, or consider starting a home or community garden to get hands-on experience with the growing process.

Whether you have a health condition that requires you to eat a certain way, or you just want to make changes to how you eat, preparing your own meals

makes it easier to control the ingredients and their amounts. It’s also a chance for children and teenagers to interact with the food they eat and build healthy eating habits for life.

Explore the Connection Between Food and Culture.

Another way to connect with food includes learning about the traditions or history behind what you’re eating. Whether a food is traditional or new to you, learning more about how and why it’s prepared can be a valuable experience. It may help build a connection to the person that prepared it, teach about sustainability, or provide information about how it a ects your health.

Build the Connection Across All Stages of Life.

While the amount of nutrients we need changes from the time we’re infants until we’re older adults, essential nutrients play a role across the lifecycle. For example:

• Consuming adequate calcium from a young age helps reduce the risk of osteoporosis, or weak bones, as we age.

• The B vitamin, folate (also known as folic acid), is important for metabolism and is of increased concern for anyone who may become pregnant as it can decrease certain health risks in newborns.

• While protein is often the focus of athletes, older adults also should pay extra attention to this nutrient as loss of muscle mass becomes a concern as we age.

For most people, choosing food instead of supplements is the best way to meet nutrient needs. Include fruits, vegetables, whole grains, lean protein foods and low-fat or fat-free dairy or forti ed soy milk as the basis of your daily eating routine to get the nutrients you need.

Connect with a registered dietitian nutritionist (RDN).

Registered dietitian nutritionists, also known as RDNs, are food and nutrition experts who help people live healthier lives. RDNs provide medical nutrition therapy, or MNT, and can help you understand the connection between the foods you eat and your health. Make an appointment with an RDN who specializes in your speci c needs to jumpstart your plan for personal wellness or ask your physician for a referral for MNT.

To nd a registered dietitian nutritionist in your area and get additional food and nutrition information, visit eatright.org.

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

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Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

20 Health Tips

1. Eat Breakfast

Start your day with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.

2.Make Half Your Plate Fruits and Vegetables

Fruits and veggies add color, avor and texture plus vitamins, minerals and dietary ber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with di erent types, including fresh, frozen and canned.

3. Watch Portion Sizes

Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. Complete the meal with a serving of fat-free or low-fat milk or yogurt. Measuring cups may also help you compare your portions to the recommended serving size.

4. Be Active

Regular physical activity has many health bene ts. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don't have to hit the gym – take a walk after dinner or put on music and dance at home.

5. Get to Know Food Labels

Reading the Nutrition Facts panel can help you choose foods and drinks to meet your nutrient needs.

6. Fix Healthy Snacks

Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.

7. Consult an RDN

Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8. Follow Food Safety Guidelines

Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Learn more about home food safety at eatright.org.

9. Drink More Water

Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.

10. Get Cooking

Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.

11. Order Out without Ditching Goals

You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.

12. Enact Family Meal Time

Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn o the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

13. Banish Brown Bag Boredom

Whether it’s for work or school, prevent brown bag boredom with easy-to-make, healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low-fat dressing and a hard boiled egg.

14. Reduce Added Sugars

Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the new and improved Nutrition Facts Label or ingredients list to identify sources of added sugars.

15. Eat Seafood Twice a Week

Seafood – sh and shell sh – contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.

16. Explore New Foods and Flavors

Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

17. Experiment with Plant-Based Meals

Expand variety in your menus with budgetfriendly meatless meals. Many recipes that use meat and poultry can be made without. Vegetables, beans, and lentils are all great substitutes. Try including one meatless meal per week to start.

18.Make an E ort to Reduce Food Waste

Check out what foods you have on hand before stocking up at the grocery store. Plan meals based on leftovers and only buy perishable foods you will use or freeze within a couple of days. Managing these food resources at home can help save nutrients and money.

19. Slow Down at Mealtime

Instead of eating on the run, try sitting down and focusing on the food you’re about to eat. Dedicating time to enjoy the taste and textures of foods can have a positive e ect on your food intake.

20. Supplement with Caution

Choose foods rst for your nutrition needs. A dietary supplement may be necessary when nutrient requirements can’t be met or there is a con rmed de ciency. If you’re considering a vitamin, mineral or herbal supplement, be sure to discuss safe and appropriate options with an RDN or another healthcare provider before taking.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Smart Tips for Successful Meals

Preparing food at home can be a great way to save money, express creativity and stay on track with healthful eating. However, cooking can also be a challenge for many people. With a few tips and tools, cooking at home becomes a little bit easier for everyone!

Keep a Well-Stocked Pantry

If you don’t have time to plan meals some days or have unexpected guests, a well-stocked pantry can relieve some of the pressure when it comes time to make a meal. Keep the following on hand for quick, easy-to- x dishes.

Shelf Stable Products

• Dried or canned beans, peas and lentils (such as black, garbanzo, kidney, white and pinto beans; green, yellow or split peas and lentils)

• Canned vegetables with no added salt (such as diced tomatoes, peas, green beans and corn)

• Whole grains (such as brown rice, quinoa, oats, millet and whole-grain pasta)

• Pouches or canned sh and chicken

• Olive, canola or other vegetable oils

• Dried herbs and spices

Frozen Foods

• Vegetables (such as broccoli, cauli ower, carrots and brussels sprouts)

• Fruit (such as berries, cherries and bananas)

• Whole wheat pizza dough

• Frozen poultry or seafood

Invest in the Right Tools

While you may be able to improvise, the following kitchen tools make working in the kitchen easier.

• Baking sheets and roasting pans

• Stock pot, sauce pans and skillets

• Tongs and spatulas

• Slotted and mixing spoons

• Potholders and towels

• Colander or strainer

• Mixing bowls in various sizes

• Separate cutting boards for raw and cooked foods

• Measuring cups and spoons

• Chef knives and vegetable peelers

Don’t Stress

You don’t need to be a master chef in order to whip up something tasty and nutritious.

You can create healthy and tasty meals without a recipe.

For example:

• Baked sh with sautéed veggies and rice

• Black bean and vegetable burrito

• Scrambled eggs with cheese, salsa and whole grain toast

If you don’t have an ingredient, try substituting with something similar:

• Making black bean burgers but running short on black beans? Try them with pinto beans instead.

• Having pasta but forgot the sauce? Toss together canned tomatoes, a drizzle of olive oil and season with herbs to provide that extra avor.

• If you’re missing sour cream, plain Greek yogurt can be used in its place in chili, on potatoes and in baked goods.

• Cauli ower can replace broccoli in casseroles and soups.

Mix and Match

These easy combinations pair well and contain many items you may already have on hand:

• Whole grain pasta with garbanzo beans and canned tomatoes, seasoned with basil and served with a medley of microwaved frozen vegetables on the side.

• Quinoa with black beans, corn, and bell pepper, dressed with olive oil and lime juice.

• Salad with lettuce, hard boiled eggs, tuna, tomatoes and olives and dressed with a little olive oil and vinegar.

• Soup using grilled or baked chicken, low-sodium broth, veggies and brown rice.

Find more healthy eating tips at: eatright.org

kidseatright.org

MyPlate.gov

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Healthy Eating on the Run: A Month of Tips

You may eat out a lot – many Americans do. People are looking for fast, easy and good-tasting foods to t a busy lifestyle. Whether it’s carry-out, food court, o ce cafeteria or sit-down restaurant, there are smart choices everywhere. Here are 31 tips to help you eat healthy when ordering out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for places with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for “healthier” choices.

3. Review and compare nutrition information if it’s available. Menu terms that may indicate an item is healthier include: baked, braised, broiled, grilled, poached, roasted, and steamed.

4. Menu terms that usually mean a food is higher in saturated fat and calories include: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a light breakfast and lunch.

6. Hold the bread or chips until your meal is served. Hunger may drive you to ll up on these foods before your meal arrives.

7. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

8. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.

9. Begin with soup or salad as a way to include more vegetables at mealtime. Follow up with a light main course.

10. Or choose a salad with grilled chicken or seafood as your main course.

11. It’s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side.

12. Ask for sauces, dressings and toppings to be served “on the side.”Then you control how much you eat

13. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal (some restaurants may not permit this or will charge for an extra plate).

14. Refrigerate carry-out or leftovers if the food won’t be eaten right away. Toss foods kept at room temperature for more than two hours (one hour if warmer than 90 degrees).

15. All-you-can-eat specials, bu ets and unlimited salad bars make it di cult to follow recommended serving sizes. Pass these up if you nd it di cult to listen to your hunger cues.

16. If you do choose the bu et, ll up on salads and vegetables rst. Use small plates, to encourage smaller portions, and limit your trips up to the bu et line.

17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high-fat toppings. Enjoy fresh fruit as your dessert.

18. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.

19. Enjoy a variety of healthful foods from di erent cultures. Focus on dishes that emphasize vegetables and lean meats, seafood or beans.

20. Tempted by sweet, creamy desserts? Order a small portion or ask if it can be divided and shared with everyone at the table.

21. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low-fat spreads. And, don’t forget the veggies.

22. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

23. Look for a sandwich wrap in a soft tortilla. Fillings such as rice mixed with seafood, chicken, or grilled vegetables can be healthier options.

24. In place of fries or chips, choose a side salad, fruit or baked potato. Or, share a regular order of fries with a friend.

25. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English mu n or bagel.

26. Be size-wise about mu ns, bagels, croissants and biscuits. A jumbo mu n has more than twice the calories of the regular size.

27. Try a smoothie made with 100% juice, fruit and low-fat yogurt for a light meal or snack.

28. For desk-top dining, keep single-serve packages of whole grain crackers, fruit, peanut butter, soup, or tuna around for a quick lunch.

29. Food items on your desk, like nuts or candy bowls, can lead to mindless eating. Keep all snacks and other food items in your desk to avoid the temptation to eat when you’re not hungry.

30. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, salad and fresh fruit.

31. Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Eating Right on a Budget

Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are many ways to save money on the foods that you eat. Here are some budgetfriendly tips for eating right.

Cook more, eat out less

Eating out can be expensive. Many foods can be prepared for less money (and more healthfully) at home. Pre-packaged foods, like frozen dinners and packaged pasta or rice mixes can also add up when you calculate the cost per serving. Find a few simple, healthy recipes your family enjoys and save eating out for special occasions.

Plan what you’re going to eat

Deciding on meals and snacks before you shop can save both time and money. Review recipes and make a grocery list of what ingredients are needed, then check to see what foods you already have and make a list for what you still need to buy. When shopping with a list you will be less likely to buy things that are not on it. To “Create a Grocery Game Plan”, visit MyPlate.gov.

Decide how much to make or buy

Making a large batch by doubling a recipe will save time in the kitchen later on. Extra portions can be used for lunches or meals later in the week, or frozen as leftovers in individual containers for future use. Plus, purchasing ingredients in bulk is often cheaper.

Determine where to shop

Check the local newspaper and online or at the store for sales and coupons, especially when it comes to more expensive ingredients, such as meat and seafood. While at the store, compare prices of di erent brands and di erent sizes of the same brand to see which has a lower unit price. The unit price is usually located on the shelf directly below the product.

Shop for foods that are in season

Fresh fruits and vegetables that are in season are usually easier to get and may be less expensive. Frozen and canned produce are also good options and may be more a ordable at certain times of the year. Look for fruit that is canned in 100% juice or water and canned vegetables that are labeled “low in sodium” or “no salt added”.

Watch portion sizes

Eating too much of even lower cost foods and beverages can add up to extra dollars and calories. Use smaller plates, bowls and glasses to help keep portions under control. Fill half your plate with fruits and vegetables and the other half with grains and protein foods such as lean meat, poultry, seafood or beans. This is an easy way to eat a balanced meal while controlling portions and cost. To complete the meal, add a glass of fat-free or low-fat milk or a serving of fat-free yogurt for dessert.

Focus

on nutritious, low-cost

foods

Certain foods tend to be less expensive than others. Make the most of your food dollars by nding recipes that use the following ingredients: beans, peas, and lentils; sweet or white potatoes; eggs; peanut butter; canned salmon, tuna or crabmeat; grains such as oats, brown rice, barley or quinoa; and frozen or canned fruits and vegetables.

Make your own healthy snacks

Convenience costs money. Many snacks, even healthy ones, usually cost more when sold individually. Make your own snacks by purchasing large tubs of low-fat yogurt or cottage cheese and dividing them into smaller containers. For trail mix, combine unsalted nuts, dried fruit and whole grain pretzels or cereal; store small portions in airtight containers. Air-popped popcorn and whole fresh fruits in season also tend to cost less compared to pre-packaged items.

Start a garden or visit a Farmers Market

A garden can be a lot of fun, especially for kids. It’s also an a ordable way to eat more fruits and vegetables. Plants can be started from seed or purchased at a low price.

Another way to increase your family’s variety of produce is to visit a farmers market. Locally grown fruits and vegetables are often available for less money than at the grocery store. Check and see where the closest farmers market is in your area.

Quench your thirst with water

Water from the tap is a low cost way to stay hydrated. Substituting plain water in place of sweetened beverages not only saves you money but may also help you reduce extra calories from added sugars.

To find a registered dietitian nutritionist in your area and get additional food and nutrition information, visit eatright.org

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Smart Tips for Plant-Based Eating

Although the popularity of eating “plantbased” has grown, this term currently lacks a formal deﬁnition in the United States. In the past, plant-based was often used to describe a vegetarian or vegan diet. More recently, plant-based has been used to describe an eating style that includes more foods that come from plants, like fruits, vegetables, grains, nuts and seeds. It’s also a term that may be used in the marketing of a food, like dairy alternatives and meat substitutes.

Are there benefits to eating more plant-based foods?

People may choose to consume more plantbased foods for a variety of reasons, including:

• Health beneﬁts associated with eating more fruits and vegetables.

• Concerns for the environment.

• A potential for lower grocery bills and food costs. For example, a meatless chili using dried beans is less expensive than a chili containing meat or a textured meat substitute.

Are plant-based foods more nutritious?

Just because a product is plant-based doesn’t necessarily mean it is healthier. Premade plantbased foods and beverages can vary in the nutrition they provide.

While a variety of nutrients can be obtained from plant-based foods, this type of eating style may require some additional planning to make sure that you are getting all the vitamins, minerals, and protein you need. It will depend on your overall food intake and what foods are being replaced with plantbased sources.

The Nutrition Facts Label is a helpful tool to determine if a food or beverage is the right choice for you. This is especially true for dairy alternatives. As an example, some plant-based beverages only provide a small amount of protein. Plus, if it’s ﬂavored, there may be added sugars. According to MyPlate, only fortiﬁed versions of soymilk and soy yogurt are considered part of the Dairy Group, since the nutrition they provide is similar to cow’s milk.

Beneﬁcial nutrients to look for in plant-based products include:

• Calcium

• Vitamin D

• Vitamin B12

• Dietary Fiber

• Protein

Meanwhile, aim for low amounts of:

• Saturated fat

• Sodium

• Added sugars

How to Get Started

For a healthy eating style that includes more plant-based foods, focus on ways to add more fruits, vegetables, and whole grains. For example:

• Designate a certain night or nights for meatless meals.

• Try substituting some or all of the meat in recipes with plant-based sources of protein, such as beans, tofu, tempeh or unsalted nuts and seeds.

• Include more vegetables and fruit without added sugars or salt in meals and snacks.

To ﬁnd a registered dietitian nutritionist in your area and get additional food and nutrition information, visit eatright.org

This tip sheet is provided by: Authored by Academy of Nutrition and Dietetics sta ﬀ registered dietitian nutritionists. Sources: Merriam-Webster. MyPlate.gov.

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Eating Right and Reduce Food Waste

GO FURTHER with FOOD by incorporating these food, nutrition and physical activity tips

People rarely talk about the foods they toss out, yet the topic of food waste is getting a lot more attention these days.

It’s been estimated that Americans throw away billions of pounds of food each year either at home or when eating out. And that amount doesn’t even include the food that goes uneaten at the grocery store or the crops that are left in farmers’ elds.

Not all food that is wasted can be saved and eaten, but it’s been proven that a lot of food waste could be prevented, especially at home.

A good place to start is right in your own kitchen. Here are a few tips that will help.

Plan Meals Based on the Foods You Already Have on Hand.

• Look in the refrigerator, freezer and pantry for foods that need to be used up.

• Write a list of the ingredients you still need.

• Buy only the amount of perishable foods that can be eaten or frozen within a few days. This is especially true for foods, like fresh fruits, vegetables, meats, dairy products and seafood.

Get Creative with Leftovers

Transform meals into soups, salads or sandwiches by cutting up leftover veggies and cooked meats.

• Use as a topping for salads or cooked grains like rice or pasta.

• Wrap in a tortilla or stu into a pita for a satisfying sandwich.

• Combine to make soup, then enjoy or freeze for future use.

• Eat as a leftover meal later in the week.

• Or simply brown bag the leftovers for lunch.

Master the Shelf Life of Foods

Many foods and drinks purchased at the grocery store include a date, which indicates when it should be used or sold by. Because these dates refer to the product’s quality, it doesn’t necessarily mean they should be thrown out.

• “Use by”, “Best by” and “Best Before” dates are found on foods, such as mustard, salad dressing and ketchup. These products usually don’t need to be refrigerated until opened. In many cases, they are safe to eat beyond the date as long as they have been stored properly.

• “Sell by” dates are displayed on perishable foods, such as meats and dairy products. It’s possible these foods may be used a few days after that date, as long as they were stored at a safe temperature.

Practice Good Food Safety

• Don’t risk eating or drinking anything that you suspect has spoiled.

• Eat leftovers within 3 to 4 days (or freeze for up to 3 to 4 months).

• Test your food safety knowledge or nd out if it’s time to toss those foods by downloading FoodKeeper App on foodsafety.gov

• Create ideal storage conditions

• Store foods in the pantry so that products with closer dates are up front.

• Place foods that could spoil quickly within sight, such as in the front of the refrigerator or on the counter (if they’re not perishable). Wait to wash produce until right before serving.

• Learn which fruits and vegetables to store in the refrigerator. Some produce will cause other fruits and vegetables to ripen quickly, so they need to be separated. And others should be stored in a cool, dark, dry place. Check out eatright.org for more information.

Other Ways to Go Further with Food

• Be mindful of portion sizes. Choose smaller portions to stay within your calorie needs, as MyPlate recommends.

• Order smaller sizes of foods and drinks when eating away from home. Or ask for a to-go container at the start of a meal.

• Learn how to properly can or dehydrate foods at home.

• Donate extra foods that are still safe to eat to a local food pantry or shelter.

• Consider composting.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Eating Right for Older Adults

Healthy eating is recommended throughout life, but as we age certain factors can a ect our nutrient needs. Choosing a variety of foods from all the food groups (vegetables, fruits, grains, dairy and protein foods) will help you build a healthy eating routine.

The following tips can help you get started on your way to eating right.

Make half your plate fruits and vegetables. Eat a variety of di erent colored vegetables, including ones that are dark-green, red, and orange. Beans, peas, and lentils are also good choices. Fresh, frozen, and canned vegetables can all be healthful options. Look for “reduced sodium” or “no-salt-added” on the labels. Add fruit to meals, snacks or as dessert. Choose fruits that are dried, frozen, or canned in water or 100% juice, as well as fresh fruits.

Make at least half your grains whole.

Choose breads, cereals, crackers, and noodles made with 100% whole grains. Whole grain corn tortillas, brown rice, bulgur, millet, amaranth and oats all count as whole grains, too. Also, look for ber-rich cereals to help stay regular and cereals that are forti ed with vitamin B12, which is a nutrient that decreases in absorption as we age or due to some medications.

Switch to fat-free or low-fat milk, yogurt and cheese. Older adults need more calcium and vitamin D to help keep bones healthy. Include three servings of fat-free or low-fat milk, yogurt or cheese each day. If you are lactose intolerant, try lactose-free milk or a calcium-forti ed soy beverage.

Vary your protein choices.

Eat a variety of foods from the protein food group each week. In addition to lean meat, poultry and eggs, choose seafood, nuts, beans, peas, and lentils when planning your meals. Spread your protein intake throughout the day by including a source with meals and snacks. Protein foods derived from animal sources also provide vitamin B12, and certain plant-based foods may be forti ed. If you’re at risk for low levels of vitamin B12, your doctor may also recommend a supplement.

Limit sodium, saturated fat and added sugars. Look out for salt, or sodium, in foods you eat. Compare sodium in the foods you buy and choose those with lower amounts. Add spices or herbs to season food without adding salt. Switch from solid fats to oils when preparing foods. Make major sources of saturated fats occasional choices, not everyday foods. Examples of these include desserts, fried foods, pizza, and processed meats like sausages and hot dogs. Select fruit for dessert more often in place of treats with added sugars.

Stay well-hydrated

Drink plenty of water throughout the day to help prevent dehydration and promote good digestion. Other beverages that can help meet uid needs include unsweetened beverages, like low-fat and fat-free milk, forti ed soy beverages, and 100-percent fruit juices. Choose these more often in place of sugary drinks.

Enjoy your food but be mindful of portion sizes. Most older adults need fewer calories than in younger years. Avoid oversized portions. Try using smaller plates, bowls and glasses.

Cook more often at home, where you are in control of what’s in your food. When ordering out, look for dishes that include vegetables, fruits and whole grains, along with a lean protein food. When portions are large, share a meal or save half for later.

Consult a registered dietitian nutritionist if you have special dietary needs. A registered dietitian nutritionist can create a customized eating plan for you.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Authored by Academy of Nutrition and Dietetics sta registered dietitian nutritionists.

Sources: U.S. Department of Health and Human Services and Complete Food and Nutrition Guide, 5th edition

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Smart Snacking Tips for Adults and Teens

Snacks can t into a healthy eating plan and provide an energy boost between meals, if they’re planned right. Choosing nutritious foods from the MyPlate food groups can help increase variety and reduce sources of empty calories and added sugars.

Find the right snack for your eating style and activity level. Keeping snacks to 200 calories or less can be a reasonable goal for most people. Adults and teens who are more active, or eat smaller meals throughout the day may want to aim for 200 to 300 calories per snack.

Make snacking a smart habit

by:

• Snacking only when you’re hungry. Eating out of boredom or for emotional reasons can lead to weight gain. Rate your hunger before reaching for a snack and avoid mindless eating.

• Having snacks planned and portioned out ahead of time.

Fixing snacks in advance, like washed and cutup fruits and vegetables, air-popped popcorn, and low-fat cheese, can save time later on.

• Practicing food safety. Keep perishable foods refrigerated or in a cooler bag with ice packs to help reduce the risk of food poisoning.

Make snacking simple by choosing di erent fruits and vegetables, depending on what is in season or on sale. Fresh, frozen, canned, or dried are all good options. Compare labels to limit items high in sodium, saturated fat and added sugars.

Keep your snacking lively by including snacks that contain grains, especially whole grains, lean protein and healthy fats. Some examples include fat-free yogurt with fruit, whole-grain crackers with low-fat cheese, or raw veggies with hummus.

Eating di erent combinations of foods can be very satisfying and help to curb hunger. Snacks that include fruit can also satisfy a craving for something sweet.

Ways to make your own convenient and ready-to-eat snacks at home:

• Make your own trail mix by combining whole grain cereals, unsalted nuts or seeds and dried fruit. (Tip: portion into ¼ cup servings)

• Blend your own smoothie by adding 1 cup fatfree milk and frozen fruit to a blender.

• Mix 3 cups air-popped popcorn with grated cheese or dried spices.

• Bake vegetable chips, like kale or beets.

• Roast chickpeas (or garbanzo beans) and season with spices.

• Make a dip using low-fat cottage cheese or Greek yogurt for raw vegetables.

• Mash an avocado with salsa and eat with whole-grain tortilla chips or spread on a whole wheat tortilla, sprinkle with low-fat cheese, then roll it up and enjoy.

• Cut up fruit to make kebobs and serve with low-fat yogurt dip.

• Slice a medium apple and eat with 1 tablespoon of peanut, almond, or sun ower seed butter.

• Mix equal amounts of fat-free plain or avored yogurt with 100% fruit juice, then pour into paper cups and freeze for a tasty treat.

• Top graham crackers with nut or seed butter or dunk them in low-fat vanilla yogurt.

• Cut a whole wheat pita into wedges and serve with 2 tablespoons of hummus or bean dip.

• Make a veggie pizza by topping a whole wheat English mu n or pita with 2 tablespoons tomato sauce, ½ cup diced fresh veggies, and 1 ounce low-fat mozzarella cheese.

• Create a scrumptious yogurt parfait by layering 6 ounces of fat-free yogurt with ½ cup fresh or frozen fruit, then sprinkle ¼ cup (or less) low-fat granola on top.

• Prepare instant oatmeal using fat-free milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and ¼ cup dried fruit.

• Dress up a salad with a hard cooked egg or edamame, tomato, and 2 tablespoons reducedfat dressing.

• Whip up a quesadilla in the microwave using a whole wheat tortilla, ¼ cup black beans, 1-2 tablespoons low-fat cheese and 1 ounce of salsa.

• Build veggie skewers with cherry or grape tomatoes and cubes of low-fat cheese or cooked tortellini and lean luncheon meat.

• Make a tuna apple sandwich by combining a 5-6 ounce can of tuna packed in water (drained), 1 small apple (peeled and sliced into chunks), 1 tablespoon light mayo, then spread it on 2 slices of whole wheat bread.

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Smart Snacking Tips for Kids

Snacks can play an important role in meeting kids’ nutrient needs. Choosing a variety of foods from all of the food groups will give them the energy they need between meals.

It helps to plan and portion out snacks in advance. Kids will usually only need 2 or 3 snacks daily, and these should be provided at least one to two hours before meals.

It is recommended that snacks (and meals) be eaten in an area without distractions. So avoid snacking while watching TV or when using other electronic devices.

Better yet, let the kids help prepare the healthy snacks.

Here are a few easy, tasty (and healthy) snacks to help you get started. Adults may need to help with some of these.

1. Parfait: Layer vanilla or plain low-fat yogurt with fruit and dried cereal.

2. Toast a whole grain wa e and top with lowfat yogurt and sliced fruit or smooth nut butter.

3. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.

4. Sandwich cut-outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!

5. Mini-pizza: Toast a whole wheat English mu n, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.

6.Frozen treats: Mix equal amounts of fat-free plain or avored yogurt with 100% fruit juice, then pour into paper cups and freeze for a tasty treat.

7.Quesadilla: Sprinkle shredded cheese over a corn or whole wheat tortilla; fold in half and microwave for twenty seconds. Top with salsa.

8.Spread hummus on a tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.

9.Stu a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

10. Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers.

11. Make a mini-sandwich with tuna or egg salad on a dinner roll.

12. Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.

13. Spread celery sticks with smooth nut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log.”

14. Dip slices of fruit or whole-grain graham crackers into low-fat vanilla pudding or yogurt.

15. Inside-out sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.

16. Rocky road: Smear low-fat chocolate pudding on a whole grain graham cracker, then top with a marshmallow.

17. Sprinkle cinnamon on unsweetened applesauce and enjoy with a whole grain graham cracker for a taste similar to apple pie.

18. Make your own fruit roll-up by pureeing fruit and either baking it in the oven or by using a dehydrator.

19. Bake homemade chewy granola bars using whole-grain oats and dried fruit.

20. Whip up mini-mu ns using healthy ingredients, like whole grain ours and pureed fruit.

Portion sizes for kids are smaller than adults. However, certain foods due to their size pose a choking risk, especially for young children.

See below for a list of foods that may cause choking:

• Hot dogs and sausage links

• Meat chunks, unless nely chopped and combined

• Nuts, seeds and peanut butter

• Raw apple and pear slices

• Whole grapes

• Dried fruit

• Raw vegetables

• Whole kernels of corn

• Popcorn and chips

• Small candies and chewing gum

Find more healthy eating tips at: eatright.org kidseatright.org

For a referral to a registered dietitian nutritionist and for additional food and nutrition information, visit eatright.org.

This tip sheet is provided by:

The serving size listed on a Nutrition Facts label re ects how much people tend to consume. It’s not a recommended serving size.

In addition to protein, the human body needs a regular supply of other nutrients including carbohydrates, fats, vitamins, minerals and water to support all of its functions.

MyPlate symbolizes each of the food groups and can be adapted to di erent food preferences and cuisines.

It’s better to eat a variety of healthy foods, including di erent colored vegetables and fruits, to get an assortment of nutrients we need for good health.

Most of our calories each day should come from nutrient-dense foods and drinks, which means they contain no or little amounts of added sugars, saturated fat, and sodium.

Whole grains are a source of dietary ber, whereas re ned grains go through a process that removes it. Look for grains that list a whole grain as the rst ingredient (or second after water). Foods that provide 10% or more of the Daily Value per serving are good sources of dietary ber.

Food safety is important for both cooked and raw foods. Steps you can take to promote food safety include: hand washing, preventing cross-contamination between raw and cooked foods, cooking foods to an appropriate internal temperature, and storing foods properly.

These types of activities require bones to support our body weight, and this helps to strengthen them.

Eating a variety of foods regularly from each group will help to meet nutrient needs. There are times when a dietary supplement may be needed, but it’s best to discuss rst with a health care provider like a registered dietitian nutritionist.

Sodas and other sweetened drinks are a main source of added sugars. The Dietary Guidelines for Americans recommends choosing drinks with bene cial nutrients such as water, fat-free or low-fat milk, forti ed soymilk, or 100% fruit juice.

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Acorn Squash ACORNSQUASHCE

Bulgur SAPKEADLINEWI

Chard NMEDRMPOPCORN

Chicken ORPSUAESBLYUD

Edamame OYAINTCASDEGB

Honeydew TAROROOTNKNLS

Kiwi EDMDKMHRIAUUR

Lychee RBEEYCBWOCRBR

Okra WISARDINESBYE

Parmesan Cheese NRANOMWHRNTSN

Popcorn ELNALEEMAMADE

Sardines KUCSATSGSTPEC

Sesame Seeds CTHDECUBORWEH

Tamarind IGELYHRAOMHSI

Taro Root HQEHOLQDMWCEL

Yogurt CHSPGRNLGEDMA OPECUIPREDRAT PWGBRPKHNYQSD LIOATUCPAENEW NGMRRYEHTNUSC RAEKLGINOORIF TOLBADWECHARD

ANSWERS

ACORNSQUASHCE SAPKEADLINEWI NMEDRMPOPCORN ORPSUAESBLYUD OYAINTCASDEGB TAROROOTNKNLS EDMDKMHRIAUUR RBEEYCBWOCRBR WISARDINESBYE NRANOMWHRNTSN ELNALEEMAMADE KUCSATSGSTPEC CTHDECUBORWEH IGELYHRAOMHSI HQEHOLQDMWCEL CHSPGRNLGEDMA OPECUIPREDRAT PWGBRPKHNYQSD LIOATUCPAENEW NGMRRYEHTNUSC RAEKLGINOORIF TOLBADWECHARD