March is full of wonderful things: the beginning of spring, daylight savings time (hello, extra hour of sunshine!), or even March Madness if you enjoy basketball. But there’s one more thing that’s special about March: It’s National Nutrition Month®!
National Nutrition Month® began in 1973 as a one-week initiative, “Invest in Yourself – Buy Nutrition,” to promote healthy eating nation-wide. As the public became more health-conscious and interested in nutrition, the week-long observance became a month-long effort in 1980. The idea behind National Nutrition Month® is to inform the public of how to make healthful food choices and maintain healthy eating habits.
This year’s theme, Put Your Best Fork Forward, demonstrates the idea that everyone has the ability to make healthier choices. Small changes made during National Nutrition Month® can begin to add up over time. These small changes can set you up for a healthier present and future.
Put Your Best Fork Forward this March with these tips:
Fill Up on Fruits & Vegetables. Aim to fill half your plate with fruits and vegetables.This is a good way to add a variety of color, as well as vitamins, minerals, and fiber to your diet. Fruits and vegetables can keep you full without adding a lot of extra calories.
Start Your Day with Breakfast
There’s no better way to set the tone of your day than with a balanced breakfast. When planning your breakfast, try to incorporate whole grains, protein, fruits, and vegetables. Try adding vegetables to an omelet. Serve it up with some whole wheat toast and a fruit and yogurt parfait.
Get Cooking
Don’t be afraid to shop for and prepare your own meals. Cooking at home is more cost effective, and you’ll be able to control what goes into your food. Preparing your own meals can help you make better choices. Don’t have much experience? That’s okay! The Academy of Nutrition and Dietetics has several how-to videos here.
Keep Healthy Snacks on Hand
Hunger may strike between meals; make sure you’re prepared so you can snack successfully. For a filling snack, try pairing fruit with cottage cheese or vegetables with peanut butter. Keep shelf-stable snacks such as granola bars, wheat crackers, or nuts in your desk or purse so you’re always prepared.
Try Meatless Mondays
Going meatless for one day a week can be very budget-friendly and can help your increase your vegetable intake. Experiment with meals revolving around beans, lentils, and vegetables.
Stay on Track While Dining Out
If you decide to go out to eat, it doesn’t mean you have to derail your progress. The key is to plan ahead. Research nutrition information for the restaurant before you leave, so you know you’re making the best choice. If the restaurant doesn’t offer nutrition information, opt for a dish that is grilled, broiled, or baked with some vegetables on the side.
Small changes add up over time. Try incorporating some of these tips this March so you can Put Your Best Fork Forward.
References
1. Academy of Nutrition and Dietetics. National Nutrition Month. 2017. http://www.eatright.org/resource/food/resources/national-nutrition-month/national-nutrition-month. Accessed February 24, 2017.
2. Academy of Nutrition and Dietetics. 17 Health Tips for 2017. 2017. http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/17%20health%20tips%20for%202017_final.ashx. Accessed February 24, 2017.