Eating Right is Easy

Hello Everyone,

I hope you all are having a wonderful week- March sure is flying by! Thankfully the warm weather has returned this week. March is National Nutrition month and we only have a few weeks left to celebrate! This week I wanted to talk about how to “put your best fork forward” and make eating right easy by following the basics of good nutrition. The Dietary Guidelines for Americans recommends three key rules to follow:

  • Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
  • Include lean meats, poultry, fish, beans, eggs and nuts.
  • make sure your diet is low in saturated fats, trans fats, salt and sugars.

The Academy of Nutrition and Dietetics recommends that we make our calories count. They say that the majority of our food choices should be packed with vitamins, minerals, fiber and other nutrients. Making smart food choices like these will help us stay healthy and manage our weight. So try thinking about how a food is nutrient rich food rather than if it is ‘good’ or ‘bad’ for you.

Eating a variety of foods will make it easy for us to obtain the necessary amounts of nutrients that we need. Try to eat a variety of foods from all food groups- eat more dark green vegetables such as leafy greens and broccoli and orange vegetables such as carrots and sweet potatoes. Also try to vary your protein choices. Add some fish, beans and even peas into your diet.

Lastly, avoid foods rich in saturated fats and trans fats. Avoiding these foods will reduce your risk of heart disease. most of the fats that you eat should be monounsaturated and polyunsaturated oils. (For more information about National Nutrition Month please visit


We are really excited to introduce our IMAGINE class series. Connecting Health Innovations (CHI) is hosting the 12 week class series focusing on reducing chronic inflammation. During this program, participants will learn about dietary changes, increased physical activity and stress management. Classes start April 11th and finish June 27th. To sign up or for more information please visit their website HERE! Please feel free to contact us with any questions!

Have a great week,

Jessica and the Columbia’s Cooking Team


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