March is national nutrition
month. In celebration, The
American Dietetic Association has posted 31 nutrition tips for the month to
help you find easy ways to boost your nutritional fitness! Hopefully after you read the list you will
be inspired to try one tip each day for an entire month, or at the very least
incorporate some of these into your life more often!:
1. Try one new food today from
the fruit group. Fresh, canned, dried or frozen varieties are all fine (but
make sure none contain added fat or sugar).
1. Try one new food today from
2. Drink at least 4 to 6-8 ounce
cups of plain water. Keep a water bottle on hand that you can refill and be
sure to wash thoroughly at day's end.
3. Have at least 1 cup of
non-starchy, dark green vegetables (broccoli, Brussels sprouts, romaine, kale,
or spinach, for example).
4. Have at least 1/2 cup of beans
or peas, preferably in a low sodium form.
5. Have two healthful snacks each
day that cover two food groups; examples include one green apple, sliced with 1
tbsp nut butter, or 1/2 cup low fat yogurt mixed with 1/2 cup berries.
6. Drink at least one or two cups
of skim or 1% milk; have it by the glass, in cereal, in coffee, or in recipes.
7. Limit alcohol to no more than
about 100 calories (about 5 ounces of wine, 1-1/2 ounces distilled spirits, or
12 ounces of light beer).
8. Plan a treat that adds up to
100 calories (two small cookies, or 4 small pieces of chocolate for example).
9. Leave a few extra bites on
your plate at all meals.
10. Drink all caloric beverages out
of an 8 ounce cup ONLY.
11. Have an ounce of nuts or
seeds (preferably raw and unsalted) as part of a snack or meal.
12. Don't waste more than one
bite on any food that doesn't taste good (or is not worth the calories).
13. Have breakfast within an hour
or two of waking up; include 1 cup low fat/skim milk, 1/2 ounce nuts/seeds or 1
Tbsp nut butter or 1 egg, and at least one whole grain (oatmeal, whole wheat
cereal, whole grain bread or English muffin or pita).
14. Eat only while sitting down
at a table.
15. Brush teeth/rinse with
mouthwash after each meal; floss at least once during the day.
16. Make a big salad (2 cups
worth) with lots of colorful non-starchy vegetables.
17. Have 4-6 ounces of fish,
healthfully prepared (unbreaded, unfried).
18. Have a 1 ounce equivalent (oz
Eq) of whole grains each time you eat. 1 oz Eq = 1 slice of whole wheat bread,
5 small whole grain crackers, 3 cups air-popped popcorn, 1/2 cup whole wheat
pasta or brown or wild rice.
19. Go meatless for the day;
incorporate other protein-rich foods like beans, soy foods like tofu or tempeh,
low fat dairy foods, and whole grains.
20. Try one new food today from
the vegetable group; opt for something bright in color (bright green, orange,
21. Instead of going out to eat,
ordering in, or getting take out, cook or prepare all your food at home for the
22. Have 1 cup of soup. Look for
broth- or vegetable-based kinds, preferably with less than 400-500 mg sodium.
23. To boost fiber, replace your
usual 100% fruit juice with 1 cup or a piece of fresh fruit (like a whole
orange, apple, or cup of berries or pineapple).
24. Instead of cooking with salt,
try to flavor food with sodium-free herbs and spices.
25. Instead of having your usual
fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or
Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried
fruit, or 1/2 cup unsweetened apple sauce.
27. Instead of a whole sandwich,
have only half; balance the meal out with fresh fruit or some grilled or raw
28. Turn off all distractions
(including your cell phone) at every meal and snack; really focus on your food.
29. Clean out your refrigerator
and freezer (and of course throw away all spoiled or expired food).
30. Clean out your pantry (throw
out all spoiled and expired food).
31. Think about what you should
eat more of, and not what you “shouldn't” eat.
To view the full article: http://www.eatright.org/Media/Blog.aspx?id=4294968185&blogid=269
by Estelle L. Benoit, RD, LDN