last … something to take our minds off the Presidential
campaign. National Nutrition Month happens in March. And
this year we are called to "Savor the Flavor of Eating
Right." Who can argue with that?
time to enjoy food traditions and appreciate the great
flavors and social experiences food can add to our lives,
advises Libby Mills, registered dietitian nutritionist and
Spokesperson for the Academy of Nutrition and Dietetics,
sponsor of National Nutrition Month.
all Americans, right? And no matter our ethnic preference,
we are free to choose foods that are tasty as well as
healthful, say experts. Herbs and spices help us to use less
salt (sodium) and have been shown to possess health benefits
of their own. Here are some traditional flavor combinations,
Low-sodium soy sauce, rice wine, ginger
Thyme, rosemary, sage, marjoram, lavender, tomato
Olive oil, lemon, oregano
Curry, cumin, ginger, garlic
Tomato, olive oil, garlic, basil, marjoram
Tomato, chili, paprika
East: Olive oil, lemon, parsley
Africa: Cinnamon, cumin, coriander, ginger
Africa: Tomato, peanut, chili.
the less adventuresome, a basic assortment of dried herbs
and spices for everyday cooking works just fine, says Mills.
She recommends oregano, garlic powder, thyme, paprika,
cinnamon, nutmeg, chili powder, Italian herb seasoning and
rosemary. Other flavors to be explored include curry powder,
turmeric, cumin, clove and bay leaf. Turmeric, for example,
contains a chemical called curcumin that appears to have
anti-inflammatory and antioxidant effects in animals. Human
studies are underway.
If you still have the same spices that you had four years
ago, it’s time for a change. If stored properly in
airtight containers in a cool dark cupboard, herbs and
ground spices can last up to 3 years and seasoning blends
will deliver the best flavor if used within 1 or 2 years,
according to McCormick & Company.
it comes time to eat, turn off any distractions so you can
fully appreciate the tastes and textures of your meal,
experts advise. It’s true; when we savor each bite, we
enjoy it more. And when we eat slowly, we give our tummies
time to feel satisfied, often on less food.
called "mindful eating" — being fully aware of
how, when, why and where we eat. Being a mindful eater helps
to reset the body and the mind towards a more balanced —
and healthier — life, say experts. We owe it to our
multitasked brains and bodies to set aside time in our
schedules to find a special place to eat mindfully.
more guidance? Find videos, recipes and other resources for
National Nutrition Month at www.eatright.org/nnm.
let’s not forget we’re all in this together.