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Eat Right Bite by Bite

The theme for this year’s National Nutrition Month 2020 is Eat Right, Bite by Bite. With the thought of spring around the corner the idea of trying to eat right and lose weight come to mind. Kristina Adams Smith, registered dietitian and owner of Sliced Right Nutrition services provides tips on what we can do to get on the right track with health and wellness this spring.

Remember the old adage ‘if it sounds too good to be true it probably is’! Don’t fall victim to fad dieting that can be restrictive or eliminate certain foods, which can be nutritionally unbalanced. Reducing calories to lose weight doesn’t mean that you have to give up everything. So why not approach spring differently and focus on making some small but significant lifestyle changes. Something that you can live with doing everyday and that is realistic for you. For starters, go slow and take small steps – add in one extra fruit or vegetable each day – more matters; add in one extra glass or bottle of water each day; try switching from 2 percent milk to 1 percent milk or part skim cheeses vs regular and don’t forget exercise, just adding in 10 minutes a day of walking can have great improvements on your health and your weight.

When it comes to making changes for eating healthy here are a few recipe tips that can help. You can actually use many items you would find in your grocer’s deli area and/or salad bar. These items already have the prep work done and you can just modify them to provide more nutritional value.

* Deli Pasta salad – add shredded carrots, bag cut broccoli, grape tomatoes and small can of sliced black olives, drained – mix together

* Deli Macaroni salad –add frozen peas, thawed, shredded carrots, crumbled cheese and egg whites (premade)

* Deli 4 Bean salad – add drained, can corn and can black beans

* Deli Tuna salad – add chopped onion, celery, pickle relish, egg whites (premade)

* Deli Chicken Salad – add chopped onion, celery, grapes or chopped apple, slivered almonds, egg whites

* Deli Strawberry Fluff – add fresh strawberries 

For more information on healthy meal planning and preparation contact registered dietitian, Kristina Adams Smith at

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