March is National Nutrition Month, and local health officials say that Newtown residents are blessed with loads of options to access good, fresh, healthy food — from its farms and markets to the wide variety of food establishments that work to source as much as possible of what they serve from local providers, 365 days a year.

“Newtown residents are pretty lucky in that they have numerous opportunities to enjoy good food via all our food service establishments, our three grocery stores, our farmers markets, our local farmers, and even our public Victory Garden that helps supply the local food pantry, so even those who need to access that resource can have healthy options,” Ms Culbert said.

The Health District director and its Food Service Inspector Suzette LeBlanc spoke with The Newtown Bee recently, hoping to provide residents a number of tips to help enhance a healthy lifestyle by selecting the right foods, in the right proportions, and prepared in a way that promotes the healthiest and tastiest results.

Ms Culbert says she likes to “shop the perimeter” when she heads to the grocery stores.

“The outside perimeter of most of the grocery stores that I’ve seen is where most of the freshest food is,” she said. “Depending on which way you turn, you’ll typically encounter dairy, meats, seafood, and of course produce, where you have almost unlimited options as far as fruits and veggies are concerned.”

She said in the latest statewide health survey at datahaven.org, Newtown scored very high for a robust availability of fresh fruits and vegetables.

“When you think of all the places we have within a short drive — or walk — it’s pretty amazing how easy it can be to shorten the distance between your food source and your dinner plate,” Ms Culbert said.

Ms LeBlanc not only inspects and monitors all of Newtown’s food purveyors — including temporary ones who appear at fairs, farm markets, and food truck events — she is enthusiastic about sharing her knowledge about promoting healthy eating. Her advice: once you get out of the perimeter of your grocery store, it is critical that you read and understand the labels and ingredients in every single thing that goes in the family shopping cart.

“I always say the fewer ingredients, the better,” Ms LeBlanc commented. When you look at those ingredients, the top concerns should be the amount of sodium and sugar per serving size.

“So much of the salt and sugar is hidden in that ingredient list, it can be challenging to weed it out,” she said.

Watch That Label

Ms Culbert agreed, adding that consumers can be confused by foods labeled “healthy,” “all natural,” or that say they are segmented into healthy portions.

“Some of those foods are really unhealthy, but there is no restrictions on what food manufacturers can label as being healthy — they are only required to be pretty truthful on those ingredient panels, which are almost always in the tiniest print, which makes it even harder to get the best and right things.”

Ms Culbert said she often uses her ingredient “rule of thumb,” which means if you put your thumb on the block of printed ingredients and you can still read some, there are probably a lot of things in that product that are not the best to be eating.

“I think people are much more aware that there’s lots of information for them on food labels,” she said. “But we can always be more educated about what those labels mean.”

One of the ways Ms LeBlanc keeps her meals as fresh as possible, and helps limit portions, is by shopping almost every day for smaller selections, versus making a weekly or bi-weekly trip to stock up. Ms LeBlanc pointed out that the longer between trips to the store, the more likely families will be forced to purchase items that may have loads of preservatives and other ingredients that may be less optimal.

“I also realize for a lot of people, shopping small and every day can be a luxury,” she said. “So when you find you have a lot more food in the house, the key to nutritional success is portion size.”

The local food inspector said she sees a lot of items during her restaurant and food service inspections. On the up side, she said a lot of those service establishments seem to be sourcing significantly more locally grown or produced food.

“So if you’re eating out or ordering, by asking for and choosing dishes with the highest amount of locally sourced ingredients, the greater nutritional benefit you will get from it,” she said. “And no matter how much or how little fat your meal may contain, it does make food taste better and may be a required aspect of the recipe, so you just need to be conscious of moderation.”

Among key things consumers should remember if they are eating out or ordering take-out (from an Asian restaurant, in this example) are:

*Look for veggies — Pick dishes that highlight veggies, like chicken and broccoli or vegetable stir-fry. Be mindful of the type and amount of sauce used.

*Try steamed foods — Many foods can be steamed rather than fried. Steamed dumplings and rice are lower in saturated fat than the fried versions.

* Adjust your order — Most restaurants are happy to accommodate your requests. Ask that your food be cooked with less oil or half the sauce.

*Add sauces sparingly — Sodium in soy sauce and calories from added sugars in duck and teriyaki sauces can add up quickly, so be mindful of how much you use.

*Use chopsticks — This is one of Ms LeBlanc’s special secrets. Unless you’re an expert, she suggests that eating with chopsticks can help you slow down and recognize when you are full, so you do not overeat.

Get Healthy Connecticut

In addition, for National Nutrition Month in March, Get Healthy Connecticut, the regional health coalition, offers advice on how to make healthier food choices in its monthly health feature, “Celebrate National Nutrition Month,” at gethealthyct.org.

Featured topics include:

*Get Healthy Connecticut — Healthy Recipes;

*Say No to Weight Loss Frauds;

*New and Improved Nutrition Facts Label;

*Make Your Takeout Healthier; and

*Healthy Eating and Physical Activity Tips for Families.

No matter how you slice it, dice it, spear it, fork it, or scoop it, taking the opportunity to choose whole food versus processed will always provide the healthiest option, Ms Culbert says. Newtown residents are invited to visit a tabletop display outside the Health District offices at the Newtown Municipal Center to pick up some literature on nutritional eating and food preparation.

While supplies last, kids can also get a free portion plate at the Municipal Center display or asking for one at the Health District. The durable plate is imprinted with healthy food options and is apportioned so serving sizes are appropriate.

As they look forward to the rest of Nutrition Month and a lifestyle full of nutritional eating habits, both Ms Culbert and Ms LeBlanc are totally honest in admitting they each enjoy a decidedly unhealthy indulgence every once in awhile.

“I think almost anyone can treat themselves to the worst foods or desserts occasionally,” Ms Culbert said.

“...As long as those treats are in moderation and served in appropriate portions,” added Ms LeBlanc.

For more information, reach the health district offices at 203-270-4291 or through the town website, newtown-ct.gov/health-district