Happy National Nutrition Month!

By: Morgan R. Davis, RD, LDN

My favorite time of year is finally here… a whole month devoted to celebrating nutrition and all the wonderful benefits that can be found from choosing real foods to nourish your body, mind and soul.  This is a great time of year to really start focusing on developing healthy, sustainable eating and physical activity habits.  Talk to your registered dietitian if you need some guidance in making sound nutrition decisions.

The theme of National Nutrition Month ® 2013 is “Eat right, your way, everyday.”  This theme celebrates the fact that as individuals, one diet does not fit all.  Not everyone thrives on the same diet, has the same food preferences or sensitivities, the same cultural beliefs and ethnic traditions, or the same fitness level and ability.  That’s why the most important part of your daily meal plan is that it fits you!

To begin National Nutrition Month ® 2013, try to reflect on a food that is personally important to you.  Maybe there is a particular food that instills good memories of your childhood, or a food that you enjoyed preparing with a loved one.  For me, the combination of waffles and peanut butter always brings back beautiful memories of my Grandpa Paul when he first taught me about the importance of breakfast as a child.  I hope your reflections bring smiles to your face as well, and that you start thinking about the importance of your personal food choices.

 

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As National Nutrition Month ® 2013 continues, practice a new way to “Eat right, your way, every day” with the following calendar.  Think about the positive changes you can make by being more mindful of the foods you surround yourself with.

March 1- Reflect on a food memory or tradition that is near and dear to you… smile!

March 2- Take some time to vacuum and dust the house; burn some calories and feel good about your nice and clean home!

March 3- Prepare a nutritious breakfast recipe in bulk, so that you have a quick and well-balanced option through the upcoming week.

March 4- Practice comparing food labels on similar products at the grocery store.

March 5- Swap a sweetened beverage (soda, juice, sweet tea, etc) for some still or sparkling water infused with lemon, lime and orange slices.

March 6- Prepare a vegetable that you have never cooked before.  Try mashed rutabaga, roasted kohlrabi, jicama slaw, belgian endive salad, tomatillo salsa, roasted parsnips, or fresh roasted beet and beet green salad.

March 7- Craving a crunchy snack?  Instead or reaching for chips or pretzels, choose a crisp apple or some crunchy celery sticks and some hummus.

March 8- Try a new whole grain today.  Choose steel cut oats at breakfast, quinoa at lunch, or barley at dinner.

March 9- Instead of going out to dinner, host a healthy potluck!  Challenge your friends to each bring a healthy dish, and have everyone bring copies of the recipes to share.

March 10- Happy daylight savings!  Enjoy the extra daylight by taking a long walk with a family member, friends, or your pet.

March 11- Focus on portion-control today.  Use measuring cups to get familar with your typical serving sizes.

March 12- Craving a salty snack?  Instead of potato chips, steam some edamame and serve with a dipping sauce made with low sodium soy sauce, ginger, sesame oil and rice wine vinegar.

March 13- Today is Registered Dietitian Day!  Connect with your local registered dietitian to learn more about how to “Eat right, your way, every day.”  And remember to wish your favorite dietitian a “happy RD day!”

March 14- Make sure to drink 64 ounces of water today.  Carry your re-usable water bottle with you, and drink at least 8oz of water before each meal.

March 15- If you have children, have them prepare a healthy meal with you.  Kids are more likley to eat foods they helped prepare.  Enjoy eating your meal together as a family.

March 16- Cut back on salt today.  Your taste buds become accustomed to a less salty taste over time (about 3 weeks), so don’t worry if your food taste bland when your first start using lower sodium foods, seasoning and cooking methods.

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March 17- Happy St. Patrick’s Day!  Serve yourself plenty of cabbage with your corned beef today.  Cruciferous vegetables, like cabbage, provide a healthy dose of antioxidants and fiber, and have been shown to decrease oxidative stress and reduce risk of some cancers.

March 18- Pack yourself a jazzed-up salad for lunch today.  Top mixed greens with orange segments, fresh roasted beets, a little goat cheese, balsamic vinaigrette and some grilled chicken.

March 19- Cravy a sweet snack?  Instead of cookies, try a smoothie made with frozen berries, greek yogurt, vanilla and soymilk.

March 20- Take a 15 minute walk with a co-worker during lunch today.

March 21- Avoid nighttime snacking.  Instead, take a walk or play a game with family or make yourself a hot cup of decaf, herbal tea and read a book.

March 22- Going out to eat tonight?  Try these tips to cut back on calories consumed- pass on the bread basket, opt for non-calorie and non-alcoholic beverages, and order an appetizer and side-salad in place of a large entree.

March 23- Out and about today?  Pack yourself a healthy, nourishing snack to avoid stopping for fast food.  Try a homemade snack mix made with nuts, whole grain cereal and dried fruit.

March 24- Practice smart grocery shopping.  Take inventory of your pantry and fridge.  Plan your meals for a week, make a grocery list and make sure you stick to your plan while at the grocery store.

March 25- Make sure half your plate is filled with vegetables at lunch and dinner.  These volumetric foods allow you to fill up on fiber without proving a lot of calories.

March 26- Sleep well tonight.  Studies have shown that maintaining 7-8 hours of sleep per night may be beneficial for weight control.

March 27- Check in with your personal trainer to make sure you are getting the most out of your workout!

March 28- Include protein at breakfast, such as eggs, greek yogurt, lean breakfast meats, fish, and nuts.  Research shows that people who eat protein at breakfast feel more satiated later in the day and maintain or gain lean muscle mass.

March 29- Burn more calories at the office.  Park farther away from the entrance.  Take the stairs instead of the elevator.  Walk to a colleqgues office instead of calling or emailing.

March 30- Grill your meal tonight.  Grilling is a great low-calorie way to prepare meats, fish, vegetables and even fruit.

March 31- Happy Easter!  Skip the chocolate covered bunnies and create new family traditions.  Decorate eggs to be used as snacks for the week.  Have an easter egg hunt- pack the eggs with stickers.  Pack easter baskets with toys and dried fruit instead of candy.

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