Have a Healthy St. Patrick’s Day Party

St. Patrick’s Day provides an easy way to celebrate seasonal themes while keeping meals balanced and nutrient focused. By leaning into the holiday’s signature green color and traditional ingredients, you can create a menu that feels festive without sacrificing adequate nutrition. 

Green vegetables take center stage in dishes like edamame-based dips served with fresh vegetables, shamrock-shaped bell peppers, or simple mini pizzas, and modernized cabbage and corned beef preparations that emphasize vegetables over meat. Meatless options, such as whole-grain pasta with pesto and peas, also fit naturally into the theme. 

Potatoes, a staple of Irish cuisine, can be prepared in lighter, more contemporary ways. Creamy soups made with evaporated milk, herb-tossed baby potatoes, roasted potato and Brussels sprout skewers, or mashed potatoes enhanced with Greek yogurt or low-fat dairy all offer comfort with improved nutritional balance. 

For dessert, fruit-forward options keep the menu light and refreshing. Skewers of grapes, kiwi, and pineapple create a playful “pot of gold,” while smoothies made with green apples, yogurt, and a hint of spice or a simple honeydew sorbet provide a naturally sweet finish. 

Overall, St. Patrick’s Day can be both celebratory and health-conscious by focusing on produce-forward dishes, smart ingredient swaps, and simple presentations that feel festive yet refined. 

 

Source: https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/have-a-healthy-st-patricks-day-party 

How Much Protein Should I Eat?

Although protein has become a bit of a buzz word lately, it is true that it is essential for our health. It is the building block for our bodies, utilized for growth and repair of not just our muscles but all other tissues, from our organs to our skin. It is also important for other functions, such as fighting illness and transporting nutrients throughout our bodies. Even though it is crucial for maintaining our health, people's protein needs differ based on several factors. These include age, sex, current health, and physical activity levels. Some people may need to eat more than others.  

How Much Protein is Enough? 

The Recommended Dietary Allowance is a baseline for daily protein needs based on age and sex. People’s exact needs may increase for various reasons, such as being highly physically active, pregnant, or possessing certain medical conditions. 

The following are the daily recommendations for maintaining health: 

• - Females and Males 1-3: 13 grams per day 

• - Females and Males 4-8: 19 grams per day 

• - Females and Males 9-13: 34 grams per day 

• - Females 14-18: 46 grams per day 

• - Males 14-18: 52 grams per day 

• - Females 19 and older: 46 grams per day 

• - Males 19 and older: 56 grams per day 

As mentioned before, these recommendations are a general guideline for maintaining health. People’s needs may increase based on lifestyle factors. 

What Foods Contain Protein? 

Many animal and plant-based foods are high in protein. Some protein sources have better influences on heart health than others. Recommended protein sources include poultry, fish, low fat dairy products, and legumes. 

Some beneficial choices that are high in protein include: 

• - Meat, poultry, and eggs: lean cuts of red meat, skinless poultry like chicken and turkey, and fresh eggs 

• - Fish and seafood: salmon, tuna, cod, shrimp, catfish 

• - Low-fat or fat-free dairy products: Greek yogurt, milk, cheese, cottage cheese 

• - Legumes: beans, lentils, soy 

Some protein sources can be high in saturated fat, which can be harmful for heart health. 

            Protein sources that should be limited due to saturated fat content include: 

• - Meats and poultry: bacon, fried meats, lunch meats, fatty-cut red meats, and processed meats 

• - Fish and seafood: fried and breaded choices 

• - Whole-fat dairy: whole milk and other whole fat options 

Eating a large variety of protein sources weekly is best for health, as it offers plenty of other nutrients that come with the foods. Try to incorporate different foods into your diet to maintain nutrients and keep meals exciting.  

 

Source: https://www.eatright.org/health/essential-nutrients/protein/how-much-protein-should-i-eat 

Join the Celebration: National Nutrition Month!

National Nutrition Month is an annual campaign during the month of March. It was established in 1973 by the Academy of Nutrition and Dietetics. Throughout the month, everyone is invited to learn about how to make informed food choices and develop healthful habits (in both areas of eating and physical activity).  

A unique theme is picked each year, and this year’s theme is “Discover the Power of Nutrition.” Foods and beverages power us through the day. Nutrition has the power to help us thrive. Build habits that help you feel great this March by consulting a registered dietitian nutritionist or a nutrition and dietetics technician, registered.  

 

Source: https://www.eatright.org/national-nutrition-month