Enjoying the taste of eating right has never been easier!

Eating right is meant to be enjoyable! The 2014 theme for National Nutrition Month (NNM) is spot-on this year with “Enjoy the Taste of Eating Right.”  As a dietitian who has spent a number of years in the supermarket industry, I can tell you that Taste is still king! However, consumers are becoming more aware of taking control of their own health and no one wants to sacrifice flavor and enjoyment. The good news is that there’s no need to!

It’s my job to help you understand how to include flavorful meals and beverages as well as point out tools you can use during grocery shopping to make food selection even easier. Let’s start by pointing out that for the first time in 20 years, the White House and U.S. Food and Drug Administration have come together to announce changes that will take place to our Nutrition Facts Label. I’m thrilled! The proposed changes will make grocery shopping a breeze – serving sizes will reflect portion sizes people actually consume and finding key information such as calories will be simpler.

In the meantime, there are a number of manufacturers already making changes to labels through Facts Up Front, a consumer education campaign designed  to help consumers quickly compare products and easily identify foods that meet their personal nutrition needs.

Now, with all these changes afoot, the information is in your hands, and it’s up to you to start enjoying the taste of eating right. Start simply; even the smallest changes can make a huge impact. Here are some of my favorite simple starters to get you on your way: 

• Replace less nutrient-dense foods for more nutritious counterparts; consider replacing white pasta and rice for whole grain varieties. Whole grains have a number of benefits including increased fiber content, minerals, vitamins and a lower risk of type 2 diabetes. If the taste of whole grains is dramatic for your family, consider making the switch gradually by mixing the white and whole grain pasta or rice together at first.
• Enhance the texture and flavor of dishes by adding dried fruits, nuts and a variety of herbs and spices. Many dried fruits, such as apricots, mangos and cherries, are rich in fiber, antioxidants and vitamins A, C and E, and nuts are a great source of omega-3s. Herbs and spices can add heat and flavor without packing on the calories that a marinade or dip might.
• Rather than eliminating your favorites, find ways to work them in within your overall calorie balance equation. Research shows that restrictive diets don’t work for most people because they typically require us to stay away from certain foods and beverages that we like. So, for instance, if you’re a soda lover, consider a Diet Coke or look for a reduced portion size like a 90-calorie Coke Mini.
• Got a sweet tooth? Enjoy berries topped with a dollop of non-fat whipped cream or a small piece of dark chocolate for dessert. Dark chocolate has been proven to be good for your heart and your brain, plus it’s a good source of antioxidants and is high in vitamins and minerals.  

Jacqueline Gomes is a Registered Dietitian who provides a range of expertise including counseling, sports nutrition and nutrition research. Ms. Gomes is owner & Operator of CKO Kickboxing in Lyndhurst, NJ. In addition, she is Registered Dietitian for Foodtown supermarkets and a consultant to food and beverage companies including Coca-Cola, though the opinions expressed are her own.

Ms. Gomes provides timely nutrition information that can help consumers make informed choices about what to select to feed their families. Ms. Gomes also develops and implements programs that promote health and wellness to consumers and communities alike.