By: Dana T. Gardner, MS RD LD/N
Since 1973, the Academy of Nutrition and Dietetics has designated March to celebrate National Nutrition Month where healthcare providers highlight the vital role of nutrition in overall health. This year’s theme is Discover the Power of Nutrition, which reminds us that food is powerful and influences all aspects of our overall wellbeing. Nutrition not only has the power to fuel our bodies but also the power to prevent and heal. The nutrients provided in lean protein, whole grains, healthy fruits, and vegetables can help provide energy, stabilize blood sugar, boost immunity, increase mental clarity and decrease the risk of heart disease.
Power Your Plate
To obtain the powerful benefits from food, the first step is powering your plate. Ensure that each meal has variety of healthy foods from all food groups. A healthy eating pattern should include lean protein such as lean chicken, turkey and fish, whole grains such as beans and lentils, colorful fruits and vegetables and lastly healthy fats such as low-fat dairy products or avocados. When powering your plate, remember to focus on limiting added sugars, sodium, and saturated fats.
Power Your Portions
When balancing your plate, it also means balancing your portions. Fruits and veggies add color, flavor and texture plus vitamins, minerals, and dietary fiber to your plate. Try to fill half your plate with these foods and aim for two cups of fruit and 2 ½ cups of vegetables daily. In addition, fill up the other half of your plate with whole grains and lean protein.
Power Your Snacks
Snacks can also be a part of a healthy routine as they can help sustain energy levels between meals. When choosing a snack, ensure that they include a combination of foods from two or more of the food groups. Examples include hummus and raw veggies, cheese sticks and whole wheat crackers or an apple with a tablespoon of nut butter.
Power Your Budget
Eating healthily does not have to break the bank. Shopping in season is one tip that may help you save more at the grocery store. Seasonal items are typically easier to find and less expensive as they are plentiful. Also, frozen fruits and vegetables can also be economical, and they are able to last longer than fresh produce. Another tip is to plan meals and snacks in advance. Compare what you already have on hand at home and create recipes around those items. This will also help you from picking up duplicate items while shopping.
Power Your Habits
The best way to Discover the Power of Nutrition is to make healthy habits an integral part of your daily lifestyle. Commit to drinking more water other sugary beverages, choosing fruits over desserts more often or including at least one fish meal weekly in your meal plan. Take the take to reflect on your current eating habits and identify one to two realistic goals that you can begin to implement this week that will help you further Discover the Power of Nutrition.
Want more?
Check out our previous edition of Food for Thought!
March Madness isn’t just about buzzer-beaters and busted brackets — it’s also a full-on celebration of your classic game-day snacks. This year we’re giving those classics a little twist, think of all the comfort and crowd-pleasing flavor you expect, with smarter, healthier twists. Our recipes lighten up your favorite game-day snacks by cutting back on unhealthy fats while boosting protein, so you stay satisfied longer without sacrificing flavor.
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