November is Eat Smart Month

American Heart Association Reminds Us to Eat Smart

November is Eat Smart Month, a calendar designation the American Heart Association created. The campaign encourages Americans to commit to healthier eating habits. Making such a commitment can be a big challenge, especially in November, since it is the beginning of the holiday eating season. One of the campaign’s goals is to remind Americans to keep healthier eating ideas in mind to avoid some of the overindulgences commonly associated with family gatherings.

The goal is not deprivation. Enjoying the holidays without going overboard on rich, decadent foods is possible. The American Heart Association recommends monitoring a few factors to keep your holiday meals as healthful as possible.

Reduce or Eliminate Sugar

Studies continue to reveal that Americans consume far too much sugar. The effects of too much sugar include an increased risk of diabetes, high blood pressure, and obesity. Each condition can result in a higher probability of heart disease or stroke. Forgoing dessert is a simple step toward reducing sugar, but one should also be aware of the sugar content of fruit juices and sodas. Processed foods often have abundant sugar, so check the labels and aim to buy lower-sugar choices.

Focus on Fruits and Vegetables

Vegetables and fruits provide essential minerals, antioxidants, vitamins, and fiber. Eating a diet high in plant foods may provide protection against heart disease, diabetes, and cancer.

Limit Sodium

Like sugar, sodium is in abundance in processed foods. Look for low-sodium versions of food items such as broths and condiments. Try out a salt substitute for cooking and seasoning meals. Use herbs, non-salt spices, and lemon juice to add additional flavor.

Reduce Fat

Focusing on fruits, vegetables, lean meat, and fish will naturally reduce saturated fat. If you consume dairy, look for reduced-fat options. Watch the amount of oil you use when cooking. Use it sparingly and choose healthier oils such as olive and avocado.

Drink Water to Stay Hydrated

The majority of our body weight is made up of water. It is vital to many of our bodily functions. Most people get only approximately 20% of their daily water intake from foods. Therefore, drinking more water and water-based beverages is necessary to stay adequately hydrated. The American Heart Association recommends drinking 80 to 100 ounces daily for overall health and proper hydration. Additionally, consuming that much water takes an edge off your appetite, helping you stick to your healthier November eating habits.

Enjoy the Holidays Healthfully

There are so many recipes online for healthier holiday favorites that there is no need to let your family gatherings derail your good habits. Below is a link to health-conscious recipes for holiday favorites:

Watch the YouTube video from Good Day Sacramento reporting on Eat Smart Month.

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