March is National Nutrition Month ®
Nutrition From the Ground Up From the desk of Laura Foresta, RD, LDN
Every March the American Dietetic Association spearheads National Nutrition Month ®; a program designed to educate the public on good nutrition and lifestyle habits. We will also celebrate the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.
Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year's focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.
Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.
Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.
Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor
Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.
Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.
When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.
Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.
Last and definitely my favorite…Enjoy Every Bite.
Schedule an appointment with our registered dietitian to learn how to make your diet healthier. Call today to receive 15% off initial consultations through the end of March.
Biography Laura Foresta is a registered, licensed dietitian and nutrition coach with more than 10 years of experience in the field of nutrition. Laura provides individual and group nutritional counseling, community nutrition workshops, and corporate lunch-and-learns and wellness programming.
Many of Laura’s clients come to her after having ridden the weight loss roller coaster for years, only to come off the ride at a heavier weight and more confused than ever about what to eat. Balancing nutrition, exercise, work, and family is challenging in our fast-paced, stress-filled world. Imagine how different your life would be if you made peace with your food and your body.
It is possible to achieve your natural, healthy weight and improve your blood pressure, cholesterol and blood sugar, all while enjoying the foods you love. Laura is passionate about helping you feel more confident about your food choices and trust your ability to eat healthfully.