Each year, the Academy of Nutrition and Dietetics celebrates National Nutrition Month® in March. This year's theme is "Put Your Best Fork Forward" and the Academy encourages everyone to make small, healthy changes when eating.
Choosing a variety of healthy foods across all food groups will help reduce your risk of chronic diseases like heart disease, type 2 diabetes, and obesity. Making small changes, one forkful at a time, will prevent diseases before they occur. Here are some ideas to get you started:
Make Half of Your Plate Fruits and Veggies
Fruits and vegetables are full of vitamins, minerals, and other nutrients that your body needs to be healthy. For many people, eating enough fruits and veggies each day is difficult. Try eating cut up vegetables for snacks. Keep a bowl of fruit on the kitchen counter so your family can easily grab a piece. Add grated vegetables like zucchini or carrots to sauces, meatloaf, and pasta dishes.
Cut Back on Added Sugars
Foods and drinks with added sugars contribute empty calories and often lack nutrients. Read ingredient lists and choose foods that don't have sugar or other sweeteners listed as the first ingredient. Quench your thirst with water instead of sugary drinks.
Make Family Meal Time a Priority
Studies show that family dinners have a positive impact on children's values, motivation, and confidence. Involve your kids in meal planning and cooking family meals. Use this time to teach them about good nutrition.
Power Up with Breakfast
Mom was right - breakfast is the most important meal of the day. A healthy breakfast gives you the energy to start your day. Include a lean protein like eggs or low-fat dairy like yogurt, cheese, or milk. (Don't forget to fill at least half of your plate with fruits and vegetables!)
When food shopping or dining out, select a fruit, vegetable or grain that you have never tried. Foods like jicama, broccolini, purple potatoes or quinoa are tasty and nutritious. Also, explore other options for preparing foods. For example, broccoli roasted in the oven has a very different taste and texture than steamed broccoli.
For healthy meals that are perfectly portioned, nutrient dense, and ready to go when you need them, try out a meal delivery service like GA Foods. Many health plans, including Medicare Advantage, offer home-delivered meals as a benefit. Check with your plan to see if you are eligible for GA Foods' home-delivered meals.
Want more healthy eating ideas? Read this article.