Healthy Tips and Recipe for National Nutrition Month

Healthy Tips and Recipe for National Nutrition Month

In today’s world it’s hard to keep track of all the information circulating on how to lose weight and get into shape.  Periodically, you’ll hear news of the latest diet craze or food groups to limit and in some extreme cases avoid altogether. It’s no wonder that our society is more sick and obese than ever before. This year’s theme for National Nutrition Month, “Bite into a Healthy Lifestyle” focuses on making healthy lifestyle choices as a means to improve our quality of life and decrease our risk for developing chronic diseases such as diabetes or heart disease.

Being “healthy” is really simpler than what you might think. And you don’t have to count calories or pay for a gym membership to do so!

Find what motivates you

If you’re making any lifestyle change, it helps if you can identify what will motivate you to stick to a plan.  Whether your goal is to lose weight so you can improve your look for a wedding or swimsuit, or perhaps a loved one has suffered with a chronic disease and you don’t want to follow suit, motivation will help keep you focused especially during times when you’re tempted to stray.

Visualize the rainbow

Fill half your plate with fruits and vegetables. Make sure to incorporate as many colors as possible to reap the benefits of vitamins, minerals, and antioxidants these foods provide. Think green with spinach, kale, or broccoli, orange with bell peppers and carrots, red with tomatoes and beets, and white with mushrooms and cauliflower. Not only are these foods super nutritious but there low calorie and high fiber content will help to keep you full longer and your waistline trim.

Choose lean protein

Make one fourth of your plate lean protein by choosing chicken, turkey, fish, and USDA “Select” or “Choice” grades of beef. Don’t forget to trim off the visible fat and remove the skin. You can add variety by incorporating plant-based protein such as beans, legumes, nuts, seeds, and tofu. These foods are a good source of fiber and heart healthy fats. Not to mention the protein will help you feel more satisfied longer. Aim to include a source of protein with your snacks. You can try peanut butter on whole grain crackers or unsalted nuts with dried fruit.

Make half of your grains “whole”

Whole grains provide health promoting benefits such as reducing your risk of cardiovascular disease and diabetes and may help to decrease body weight.  Make sure the first ingredient states “whole grain” or wheat to reap its full nutritional value.  Some suggestions include quinoa, oatmeal, barley, brown rice, and breakfast cereals

Choose low fat dairy

Dairy products such as milk and yogurt are a good source of calcium, protein, vitamins A, D, as well as other vitamins and minerals. Skip the full fat options which are high in calories and instead choose products that are “low-fat” or “non-fat”. Cheese is also a good source of these nutrients but can be high in sodium. Make sure you read the nutrition facts label to compare sodium content.

Limit added sugar

Nowadays, sugar is added to most processed foods to help improve its taste.  However, sugar has no nutritional value and if consumed in excess can contribute to excess weight gain or chronic diseases. Concentrated sources of sugar such as juice, soda, jelly, and candy should only be consumed in moderation. Some healthier solutions would be to squeeze citrus fruit such as an orange or grapefruit on unsweetened cereals or drink water flavored with fresh lemon, berries, or cucumber slices.

Now that you know how to build your plate, you are one step closer to living a healthier lifestyle. If you would like an individual plan and have more questions, you can always schedule time with a Registered Dietitian Nutritionist (RDN) to help meet your personal goals.

Nicole Cornelious RDN, CSO, LD

Quinoa Corn and Avocado Salad*
Try this delicious salad perfect for warm, spring weather.

Ingredients:

  • 1 ½ cups cooked quinoa
  • ½ medium red onion diced
  • 1 ½ cups frozen corn
  • ¼ cup fresh cilantro chopped
  • 2 medium diced avocados
  • 1 cup halved cherry tomatoes
  • 1 lime
  • Sea salt to taste

Instructions:  Combine everything into a large bowl and mix well.

*Adapted from Forks Over Knives Recipes

Follow and like us!
Back to top