When it comes to taking care of ourselves, nutrition has to be at the top of the list. A good balanced diet is linked with energy levels, improved mood, and better overall physical health. The problem is that it can be hard to make lasting changes when it comes to managing decisions around food.
This March is National Nutrition Month, so why not use it as the perfect time to jumpstart your journey towards mindful eating? We have the perfect bite-sized tips to help you get started on your journey and make gradual changes over time. So why wait? Let's get started on your journey now!
What Is National Nutrition Month?
Happy National Nutrition Month! It's the perfect time to learn about the importance of nutrition and how to make healthful lifestyle choices throughout the year. So, what exactly is National Nutrition Month and why is it so important?
National Nutrition Month is an annual campaign from the Academy of Nutrition and Dietetics that focuses on making nutrition education, health promotion, and healthy eating accessible and actionable for everyone. The campaign encourages people to make informed food choices, develop sound eating and physical activity habits, and also highlights the importance of safe food handling practices.
This campaign isn't just about nutrition facts—it's also about creating an awareness of how fundamental good nutrition is to good health. Eating a balanced diet can help reduce your risk for a variety of conditions like heart disease and obesity, while increasing energy levels and overall wellbeing. To get started on your own journey towards a healthier lifestyle this National Nutrition Month, start with these bite-sized tips:
What Healthy Eating Habits to Develop
Knowing where to start when it comes to healthy eating habits can be a challenge, but with National Nutrition Month being a good time to set realistic goals, why not take the opportunity to establish some better habits? With these simple tricks and tips, you can begin taking small steps that make all the difference in creating sustainable habits for better nutritious behavior.
Make sure to eat breakfast. Eating a healthy meal in the morning sets you up for success throughout the day by boosting your energy, metabolism and mood!
Cut down on added sugar and watch for hidden sources of sugar such as condiments, dressings and sauces.
Eat more fruits, vegetables and whole grains. Incorporate colorful vegetables at every meal—the bright colors are an indication of the abundance of vitamins and minerals found in them!
Prioritize hydration. Remember that water helps regulate body temperature, digestion and elimination which is why staying hydrated is key.
Introduce plant proteins into your diet at least once per week. Beyond the health benefits, plant proteins are also more affordable than meat-based proteins so they can save you money as well!
The road to healthier eating habits doesn't have to be long or difficult. Start with just one or two of these bite-sized tips for National Nutrition Month and get your healthy journey going!
Meal Prepping for Balanced Nutrition
When it comes to meal prepping, you can make it as simple or complicated as you'd like, depending on your preferences. To help you get started with balanced nutrition, consider some bite-sized tips:
Plan what to eat
The first step is to plan out when, where, and what you'll be eating. Think about when and where you typically feel the most hungry throughout the day — breakfast? Lunch? Dinner? — and plan your meals accordingly. This will help with decision fatigue later on.
Choose healthy options
Once you know when and where you'll be eating, take the time to think about chef-inspired meals that are simple and easy to make ahead of time. Look for recipes that include vegetables, whole grains, and lean proteins — like salmon or roasted chicken. These options will add plenty of flavor with added nutrition benefits.
Consider portion sizes
When meal prepping, also consider portion sizes beforehand so that there aren't any surprises when it comes time to serve up your food. Aim for plates with a variety of colors from different food groups in whatever proportions works best for your body type and dietary needs.
These bite-sized tips are a great start towards meal prepping for balanced nutrition and can help set you up for a successful National Nutrition Month!
Understanding Food Labels and Ingredients
You might not realize it, but food labels are a great way to gain insight into your food choices. Taking the time to understand how to read food labels can help you make smarter nutrition decisions.
The first thing you should look for are nutrient labels, which provide a detailed overview of key nutrients, like calories, fat, saturated fat and sodium. By understanding what's in each serving, you can make an informed decision about what to add to your plate.
Then there are the ingredients lists. Ingredients are listed from most to least by weight, so it's important to recognize when sugar or salt is high up on the list (not ideal). If you can't pronounce an ingredient, chances are it's best to avoid it!
Also remember that "low-fat" or "high-fiber" claims on products don't really mean anything if they come with a ton of sugar or preservatives. Make sure you always check the ingredients label and make sure it aligns with your health goals.
Educate Yourself on Healthy Eating
One of the best ways to start making healthy and nutritious food choices for National Nutrition Month is to read up on and educate yourself on healthy eating. With the internet at our fingertips, it’s easier than ever to access reliable information about nutrition and health.
Whether it’s reading a blog post, watching a webinar, or reading a book from an expert, gathering the knowledge needed to embark on a healthier lifestyle can be achieved in just minutes. By educating ourselves on healthy eating, we will become more aware of what foods are beneficial for our bodies, as well as which food items are better left off the menu.
Here are some tips that can help you get started with learning about healthy eating habits:
Follow bloggers, YouTube channels, and Instagram accounts dedicated to nutrition
Attend local seminars or lectures on nutrition
Visit local markets and talk to farmers about their produce
Sign up for online classes on nutrition
Tips for Incorporating More Variety Into Meals
If you're looking for ways to get more nutritional variety into your meals, here are some bite-sized tips that could help you out.
Eat a rainbow of vegetables
Eating a variety of different vegetables is a great way to get the most nutrition out of your meals. Try to incorporate a wide range of colors — red, green, orange, yellow, blue, purple — so that you can take advantage of all the vitamins and minerals they offer. Not sure how? Try adding carrots and red peppers to salads, roasting some cauliflower in olive oil and garlic, adding frozen peas or edamame to stir-fries, or grilling zucchini as a side dish.
Choose whole grains
Whole grains are full of vitamins, minerals and fibers that provide lasting energy and help support healthy digestion on top of providing nutrients. They can come in the form of oats or brown rice for breakfast; barley or quinoa for lunch or dinner; etc. Be sure to read nutrition labels so you know what you're getting — look for "100% whole grain" on the label!
Experiment with plant-based proteins
Plant-based proteins like beans and lentils are nutritious alternatives to meat that can help increase the overall nutritional content of your meals. Simply add them to soups and stews or use them as the base of your meal like in a black bean burger. They're not only delicious but they're also packed with essential vitamins and minerals!
These tips should give you some inspiration on how to make your meals colorful and more nutritious! With a little creativity and effort, incorporating variety into your meals can be easy and delicious!
Conclusion
Overall, living a healthier lifestyle doesn’t have to be a chore, and National Nutrition Month is the perfect time to kick off your health journey. You don’t have to go all out at once—start with small, bite-sized steps that are sustainable and attainable.
You can start by being mindful of what you’re eating, and how much, or by incorporating more fruits and vegetables into your meals. Don’t forget to drink more water, stay active and get out in nature. You don’t have to put in major effort to get your health on track.
Focus on celebrating the small victories and use National Nutrition Month as a way to become more aware of the importance of nutrition. With these tips and tricks, you can turn your health journey into a fun, delicious and sustainable success.
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