National Nutrition Month is the perfect opportunity for everyone to develop or improve their healthy eating and physical activity habits. This year’s theme is “Food Connects Us.” Food connects us to our culture, environment, social network, health and lifestyle. Use the following practical tips to help celebrate National Nutrition Month.
31 Healthy Tips
- Practice mindful eating. Distracted eating can lead to overeating. Eliminating distractions such as watching TV and scrolling social media can help you better understand your hunger and fullness cues. Other mindful eating practices include taking smaller bites of food, chewing each bite at least 20 times and putting your utensil down between bites.
- Shop with a grocery list. A grocery list is an essential tool in managing your food budget by minimizing impulsive purchases and helping you make healthy decisions.
- Eat breakfast. Starting your day with breakfast helps you end your overnight fast and jumpstart your metabolism for the day. Include a protein such as eggs, yogurt or turkey sausage to keep you full until lunch.
- Eat more fruit. Whether it’s berries in overnight oats, mango in a smoothie, or grilled pineapple on a kebab, fruits are good sources of potassium, fiber, vitamin C and folate. See what produce you should be eating this spring season.
- Eat 3 servings of vegetables. Reach this goal by including fresh, frozen and canned vegetables throughout the day. Vegetables are low-calorie and contain many essential vitamins and minerals for good health!
- Watch portion sizes. Serving size and portion sizes are different. The serving size is what is on the package whereas the portion size is how much food you put on your plate and eat. Understanding the difference can help you monitor your diet and choices.
- Add movement to your day. Sitting is considered the new smoking, so it is important to add movement throughout your day. This could be jumping jacks during commercials, walking to a coworker instead of emailing/calling or signing up for a fitness class. Read this blog for more examples.
- Practice food safety. The four core practices of food safety are clean, separate, cook and chill. From using separate cutting boards to chilling foods within 2 hours it is important to practice food safety at home every day.
- Learn how to read food labels. Food labels provide information on servings, calories and nutrients. Understanding the food label can help you identify more nutrient dense foods and make healthier choices.
- Drink less calories. Thirty five percent of added sugars in the diet come from the following drinks: soda, fruit juice, sports drinks, energy drinks, coffee and tea (1). Choose water, unsweetened beverages, or 100% fruit and vegetable juices to minimize added sugars.
- Reduce added sugar. Added sugars are found in desserts, sweet snacks and sugar-sweetened beverages, etc. Added sugar intake should be less than 10% of your total daily calories.
- Find ways to reduce food waste. Reducing food waste saves money, lowers your carbon footprint, conserves energy and resources and supports the local community. Ways to reduce waste: plan meals, get creative with leftovers and monitor portion sizes. Read this blog for more suggestions.
- Limit sodium. Choose reduced sodium or low sodium condiments, no salt added canned vegetables and frozen vegetables made without sauces. When out to eat, control portion sizes, ask for sauces, dressings and gravies on the side and taste before adding salt.
- Cook more at home. Cooking is a critical skill that can improve your diet quality and weight and lower your disease risk. Start with one or two meals for the week to build your confidence in the kitchen then explore and experiment from there!
- Limit screen time. Screen time affects dietary and physical activity habits. Increased screen time is associated with increased body weight in children and adults.
- Get enough sleep. Good quality sleep supports immunity, brain functioning, stress management, physical health and overall well-being.
- Eat a meal as a family. Family meals have been shown to improve academic performance, improve nutrition and reduce overweight in children. Involve children in planning, preparation, cooking and serving.
- Try a new recipe. Trying new recipes allows you to build new cooking techniques, experience new flavors, foods and textures, improve diet quality, and expand your personal recipe book.
- Clean out your fridge, freezer and pantry. Use this clean out to get rid of old food, plan a weekly menu, create a grocery list and create space for healthier habits. Donate any safe, unopened food to nearby food banks or food pantries.
- Meal plan for the week. Meal planning helps you stay organized, minimize mealtime stress, follow a healthy eating pattern and save money. Use a meal planning app, journal or website to help you get started.
- Use healthy oils. Cooking oils such as peanut, sunflower, and olive oil contain more healthy unsaturated fats compared to butter and shortening.
- Exercise for 30 minutes. We all know the benefits of physical activity so find activities that you enjoy and be physically active most days of the week.
- Focus on the type of fats. The four types of fats: saturated, trans fat, monounsaturated and polyunsaturated fats. Saturated and trans fats are unhealthy fats that can raise cholesterol and increase risk of heart disease.
- Eat more fiber. Studies show less than 10 percent of American adults get enough fiber in their diet. Fiber helps with blood sugar, cholesterol, constipation and weight. Fiber is found in oats, nuts, beans, lentils, fruits and vegetables.
- Calcium is important. Calcium is needed for bone health, teeth, blood clotting, muscle movement and nerve signaling. Calcium is found in dairy but also leafy greens, tofu, salmon and fortified beverages such as almond milk, rice milk and orange juice.
- Eat two servings of seafood for the week. Seafood is a good source of protein and omega-3 fatty acids and low in unhealthy fats. Eating more seafood is associated with a lower risk of heart disease.
- Eat a plant-based meal or snack. Incorporating more plant-based foods into your diet is good for not only your health, but your wallet and the environment.
- Don’t skip meals. Skipping meals can lead to an inability to regulate appetite, changes in blood sugar, increased late-night eating and an increased risk for certain chronic conditions. Try to maintain a regular eating routine.
- Manage stress. Stress can lead to skipping meals, overconsumption of processed foods and fatigue which all negatively impact diet. Mindful eating, regular exercise, deep breathing exercises, therapy and a balanced diet are ways to help manage stress.
- Follow up with your primary care physician. Your primary care provider is your first line into healthcare. Primary care is responsible for screening health-related conditions and assisting in disease management. They can also refer to specialists from cardiologists and allergists to dietitians!
- Schedule an appointment with a registered dietitian! Most insurance companies cover medical nutrition therapy or nutrition counseling. A consultation with a registered dietitian can help you create an individualized plan for a healthier lifestyle.
Celebrate Healthier Habits
Eating more vegetables, trying plant-based recipes, managing stress, daily movement and following up with medical providers are ways to celebrate National Nutrition Month! Whether you want to focus on nutrition, physical activity, mindfulness, cooking or something else, start with one or two tips at a time. Small habits make a big impact on your health.