Published on March 24, 2014

National Nutrition Month – Enjoy the Taste of Eating Right

PELLA, Iowa –While social, emotional and health factors play a role in the foods people choose to eat; the foods we enjoy are the ones we eat most. That is why, as part of National Nutrition Month 2014®, the Academy of Nutrition and Dietetics encourages everyone to "Enjoy the Taste of Eating Right."

“It is important that we find the balance between choosing the foods we like with those that provide the nutrients we need," said Cathy Pollock, RD, LD, education dietitian at Pella Regional Health Center. “It’s important to emphasize balancing food and beverages within an individual's energy needs, rather than focusing on any one specific food or meal.”

Preparing meals can be healthy, rewarding and cost-effective. To maximize food’s flavor and nutrition, choose high-quality ingredients at their peak quality, and be sure to store and handle foods properly.

Proper food handling and storage can enhance the natural flavors of food and keep nutrient loss to a minimum. Overcooking can destroy both flavor and nutrients. Cook foods properly to retain nutrients and enhance flavor, color, texture and overall appeal.

Here is a healthy recipe idea from the Academy of Nutrition and Dietetics:

Speedy Stir-Fry Rice

6 servings


2 c instant white or brown rice

6 - 8 oz frozen, precooked salad-size shrimp (optional)

Nonstick cooking spray

6 eggs, beaten

1 T vegetable oil

3 green onions, chopped

1 1⁄2 c frozen mixed vegetables, thawed

4 T reduced-sodium soy sauce


1. Prepare rice according to package directions for the microwave.

2. If using shrimp, thaw in cold water; drain well and pat dry with paper towels.

3. Coat a wok or large skillet with the nonstick cooking spray, and heat until a drop of water sizzles.

4. Scramble eggs in the wok or skillet and set aside.

5. Add the vegetable oil, green onions, vegetables and shrimp to the wok or skillet; stir-fry over high heat for about 5 minutes.

6. Add the cooked rice, eggs and soy sauce; stir-fry for another 3 minutes.

Serving size: 1⁄6 of recipe

Nutrition Facts per Serving (excluding shrimp):

Calories: 260

Fat: 6.9 g

Saturated fat: 1.5 g

Cholesterol: 180 mg

Sodium: 350 mg

Carbohydrates: 35.8 g

Fiber: 2.7 g

Protein: 10.6 g