March 2001

National Nutrition Month®

Food and Fitness: Build a Health Lifestyle

Eating is one of life's greatest pleasures. There are so many foods and ways to build a healthy lifestyle - there is lots of room for choice. The Deitary Guidelines for Americans, 2000 offers great ideas and sensible guidelines to help you with these choices. National Nutrition Month is celebrated each year in March - this year, learn to live the Dietary Guidelines to Build a Healthy Lifestyle.

The Dietary Guidelines for Americans begin with the basics of the ABCs for you and your family's health. These guidelines are intended for healthy children (ages 2 and over) and adults of any age.

Aim for fitness - that means aim for a healthy weight and be physically active every day. A healthy weight is key to a long healthy life. This is a key issue for American children since approximately 11% are overwieght. Both children and adults should engage in 30 minutes or more of moderate physical activity most, perferably, all days of the week.

Build a healthy base - let the Food Guide Pyramid guide you so that you get the vitamins, minerals, energy and other healthful substances from foods you body needs each day. Make grains, especially whole grains, fruits, and vegetables the foundation of your meals. This forms a base for good nutrition and health Foods that are safe from harmful bacteria, viruses, parasites, and chemial contaminants are vital for healthful eating.

Choose sensibly - Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods that limit your intake of sugars. Choose and prepare foods with less salt.

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Recipe of the Month:

New Macaroni and Cheese

Here is an updated low-fat version of an old favorite from the grain/bread group at the base of the Food Guide Pyramid.

Serves 10; Prep time: 30 minutes

2 1/2 cups elbow macaroni
2 1/2 Tbsp. margarine
1/4 cup plus 2 Tbsp. flour
1/2 tsp. ground mustard
1/8 tsp. white pepper
1/2 tsp. paprika
1 qt. low fat milk, heated
1/2 tsp. Worcestershire sauce (optional)
2 cups lowfat cheddar cheese, shredded
2 Tbsp. grated parmesan cheese (optional)
2 Tbsp. fresh bread crumbs

Preheat oven to 350 degrees F.

1. Cook macaroni in boiling water until firm-tender, about 8 minutes. Drain and rinse with cold water.
2. In a medium sauce pan, melt margarine over low heat. Add flour, mustard, white pepper, and paprika to the melted margarine and cook the sauce for 2 minutes, stirring continuously. Do not brown.
3. Slowly add hot milk whisking frequently. Cook over low heat, whisking often until it is smooth and thick.
4. Add Worcestershire sauce, if desired, cheddar cheese, and parmesan cheese (optional) to the white sauce. Stir over low heat until cheese melts.
5. Remove sauce from heat and add well drained macaroni. Mix well and place in a lightly greased 13" x 9" x 2" baking pan. Cover with foil.
6. Bake for 30 minutes. If desired, sprinkle the bread crumbs over macaroni and cheese. Bake uncovered for 3-5 minutes, until lightly browned.

Nutrients per serving (3/4 c.)

Calories 247 Saturated Fat 2.3 g Iron 1.7 mg Protein 13 g Cholesterol 8 mg Calcium 225 mg Carbohydrate 24 g Vitamin A 116 RE Sodium 466 mg Total Fat 6.2 g Vitamin C 1 mgJ Dietary Fiber 1 g

Source of Recipe: Food, Family & Fun. U.S. Department of Agriculture

For sale by the Superintendent of Documents, Government Printing Office. Phone: 202-512-1800

For questions about this information, contact Amy J. Kolano (608) 266-7124

Last updated on 2/25/2008 11:52:50 AM