BIRMINGHAM, Ala. (WBRC) – The Jefferson County Department of Health is celebrating National Nutrition Month with the theme “Discover the Power of Nutrition,” highlighting steps residents can take to build strength, increase energy, and support their immune systems.
WIC Nutrition Services Coordinator Micah Madsen said the first step toward a healthier body is eating more fruits and vegetables. She said most Americans are not getting the recommended five servings per day and that half of every meal plate should ideally be filled with whole foods.
Not all fruits and vegetables are equal
Madsen said the color of a fruit or vegetable is the easiest way to identify its nutrient content.
“The easiest way for a consumer to tell what the most nutritious or highest nutrient content fruits and vegetables are is by the color of the fruits and vegetables,” Madsen said. “The brightest, most bold colors are going to have the highest nutrient content. That’s where things like blueberries, raspberries that are those deep reds and purples. The kale and the spinach that are the dark green compared to an iceberg lettuce that is a pale green.”
Protein and processed meats
Madsen said protein is also an important part of a balanced diet. She said consumers choosing meat should be able to identify what animal it came from, such as a pork chop or chicken breast.
Highly processed meat products like hot dogs, bologna and pepperoni should be limited, she said, because they are typically high in fat and sodium, which is not good for heart and cardiovascular health.
Beans, legumes, and lentils are also options for getting protein and fiber, Madsen explained.
Beverage choices matter
Madsen said beverage choices play a role in overall health as well, adding that everyone needs to consume more water to reduce unnecessary calorie intake and stay hydrated.
“Everyone needs to drink more water. That’s the best fluid that you can take in,” Madsen said. “Certainly trying to teach our children from a young age that water should be the first choice. Things like juices should be just used occasionally.”
She recommends reducing sodas, sweet teas, and juice drinks that do not contain actual fruit.
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