Useful Information for Better Health from the Western Maryland Health System

Monday, March 10, 2014

March is National Nutrition Month

Even though I often hear people joke, “If it tastes good, it can’t be good for you,” I believe that healthy and tasty DO go together.  March is National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics (AND), and this year’s theme is, “Enjoy the Taste of Eating Right.”  See below for some our exciting upcoming events.
Taste rules when it comes to food choices. If it doesn’t taste good, you won’t eat it, even if it’s nutritious. So, try experimenting with new flavors and new tasty combinations of healthy foods. Preparing healthy foods in ways that promote their best flavor is of the utmost importance. Some tips to help maximize both flavor and nutrition include:
1. Purchase fresh fruits and vegetables in season. Produce purchased in season is less expensive and more flavorful. Visit for a list of what’s in season.

2. Roast vegetables. Roasting brings out the sweet and smoky flavors of vegetables. Toss in a very small amount of olive oil and roast in a 350-450 degree F oven for 20-45 minutes.

3. Season foods with fresh herbs to add maximum fresh flavor. Start now to plan your herb garden. There’s nothing like picking fresh herbs straight from your own garden. If you don’t have garden space, that’s no problem.  Fresh herbs are easily grown in containers. And most grocery stores now sell fresh herbs in the produce section.

4. Experiment with spices, such as fresh ginger, for lively sauces. And expand your taste palate by adding healthy curry powder to poultry and soups.

5. Finish off a dish with freshly-squeezed citrus, such as lemon, lime and orange. Grate fresh citrus peel to add vitality and flavor. A microplane is a handy tool for easily grating citrus peels.

6. Experiment with different vinegars, such as balsamic, rice and raspberry. These add flavor without a lot of calories.

7. When roasting or cooking meat in a crock pot, sear on all sides in a skillet first to intensify flavors.
There are many ways to bring out the best flavors of fresh, healthy foods.  For more information, including recipes and videos, visit  For more about National Nutrition Month, visit  To contact Theresa Stahl, RDN, LDN, about nutrition programs to help you stay healthy, call 240-964-8416 or email at
Please join us for some of our upcoming events:
1. Weight Management Support Group – meets Tuesdays March 11 and 25th.  On Tuesday, March 11 the topic is food addiction 101 with guest speaker, Crystal Condry, therapist at the WMHS Behavioral Health Department. For questions, call Carey Moffatt, MS, Certified Health and Wellness Coach at 240-964-8418.

2. National Nutrition Month Event - Join WMHS Dietitians on Wednesday, March 12 at the LaVale Martin’s from 10:00 am – 12 noon for lots of nutrition information, recipes, and coupons.  Tour the store at 10 am.  Please call 240-964-2303 to register for the tour.

3. Grocery Store Tour - Join a WMHS RD for a grocery store tour at the Cresaptown Food Lion on March 20 at 7 pm.  Call the above number to register.

4. WMHS Cafeteria National Nutrition Month Promotion – Purchase fruits or vegetables in the WMHS cafeteria all month and enter to win one of four weekly healthy basket give-aways!  Join WMHS Registered Dietitians the week of March 17-21 for a weekly focus on how a registered dietitian can help you.  Every day, we will focus on a different area, so come by daily for nutrition information, tastings and healthy give-aways.
5. Bariatric Support Group – meets March 27at 5:30. Contact Kay Leigh, RDN. LDN at 240-964-8617

6. Change to Win Nutrition and Weight Loss Program – 10 week session begins Tuesday, April 1 at 12 noon or Wednesday, April 2 at 4:30.  Call Theresa Stahl, RDN, LDN, Outpatient Community Dietitian, at 240-964-8416 for more information or to register. Class size is limited, so register now.