Celebrate National Nutrition Month®

March is National Nutrition Month®.
Throughout March, the American Dietetic Association is reminding consumers to "Eat Right."
Through National Nutrition Month, ADA promotes healthful eating by providing people with practical nutrition guidance and focusing consumers’ attention on the importance of making informed food choices and developing sound physical activity habits.

National Nutrition Month also reminds everyone that registered dietitians are their most valuable and credible source of timely, science-based food and nutrition information.



10 Tips to Cut Calories

1. Get the Facts: Foods that seem healthy can be surprising sources of calories and fat, so check out the details on the Nutrition Facts panel.
2. Limit alcohol: Although it’s fat-free, alcohol contains about 70 calories per ounce.
3. Switch to smaller plates: Serve yourself on a salad-size plate rather than on a dinner plate to reduce your portion sizes.
4. Kid size: When dining out, order child-size portions. For example, a kid-size popcorn at the movie theater contains 150 calories, but a large bucket (without butter) can top 1,000 calories.
5. Serve in the kitchen; eat in the dining room: When you bring plates to the table already filled, you won’t be tempted to pick from serving bowls and plates of food in front of you.
6. Eat slowly: Put your fork down and take a sip of water between bites. And remember it takes 20 minutes for your brain to register that your stomach is full.
7. Use plates: Snacking from packages of chips or pinching from the brownie tray can add up. Portion out what you plan to eat onto a plate or bowl, then put the package away.
8. Fill up on plant food: Fruits, vegetables and whole grains take up stomach space, leaving less room for high-calorie or less-nutritious foods. They also take more time to chew and eat.
9. Switch to lower-fat dairy products: Reduced-fat, low-fat or fat-free dairy products contain significantly fewer calories.
10. Dull is better. Not dull as in boring, but dull as in “not shiny.” At the salad bar, shiny usually means a thick coating of oil has been added to the vegetables.

Produced by ADA’s Public Relations Team

Recipe Of The Week!

Leek and Onion Frittata

Serves: 4 Serving Sive 1/4 of Frittata

Prep Time: 20 Minutes
Cook Time: 10 Minutes

Ingredients:
6 egg whites
canola oil spray
1 medium leek, tough outer leaves removed and rinsed well and thinly sliced
1 medium onion, diced
2 garlic cloves, minced
1 tsp. dried rosemary
1 Tbsp. minced, fresh chives
salt and pepper to taste

Directions:

1. Using a whisk, beat the egg whites well in a bowl, just until frothy, but not until stiff.

2. Heat a large skillet that has been coated with cooking spray. Add the leeks and onion and sauté over medium heat until lightly browned, about 5 minutes. Pour in the egg whites. Sprinkle with the rosemary and chives and season with salt and pepper.

3. Cover and cook the frittata on low heat for about 3-5 minutes until the eggs are set. Loosen the frittata from the skillet and cut into wedges or serve directly from the skillet.

Nutrition Information:
calories: 125
calories from fat: 18
total fat: 2 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 50 mg
carbohydrate: 9 g
dietary fiber: 1 g
sugars: 1 g
protein: 11 g

Quote of the Week!

“Train your head and hands to do, your head and heart to dare.”

Written by Joseph Seamon Cotter, Jr.

Sincerely,
The Staff At Fitness Together
Brookfield, Delafield, Wauwatosa and Woodbury, MN

Brookfield 262.780.6350 | Delafield 262.646.5444 | Wauwatosa 414.453.9800 | Woodbury, MN 651.436.8137