March is National Nutrition Month! The campaign promotes healthy eating habits and nutrition education, and it celebrates the people who promote these healthy habits. In 2020, the theme is “Eat Right Bite by Bite”, highlighting that small food decisions make an impact on your overall health!
In that spirit here are 10 Healthy Eating Tips brought to you buy the Academy of Nutrition and Dietetics!
1. Eat Breakfast
Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
2. Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.
3. Watch Portion Size
Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.
4. Be Active
Regular physical activity has many health benefits. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.
5. Get to Know Food Labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
6. Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.
7. Consult an RDN
Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to- eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Learn more about home food safety at www.homefoodsafetyorg.
9. Drink More Water
Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.
10. Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.
Implementing this tips into your daily routine will help you be more aware of your daily nutrition! Allowing you to reach your nutrition goals with ease!