March - National Nutrition MonthCredit: www.istockphoto.comCredit: www.istockphoto.com
The United States Department of Health recognizes March as National Nutrition Month in an effort to help us all get back on track with our New Yearâ€™s goals to get in shape, lose weight, encourages healthy living to ward off illness and disease and to help everyone live the best life possible. Healthy living is achievable and will help you to obtain a more ideal body weight, reduce stress, reduce illnesses, reduce the need for many medications, help you to look and feel better and to have more energy.
Take advantage of National Nutrition Month by getting yourself, your family and even your friends on board with these tips, ideas and tools for healthy living that you can start today and see results by the end of the month.
Nutrition Tip for healthy living â€“ Start with What You Eat Now
Â Â Â Â Take a look at the foods you are consuming now. Use the Food Pyramid Guide and determine if you are eating the portion sizes and adequate amounts of the food groups listed for healthy living. Sometimes, small changes can have a huge impact on healthy living. You may only need to make slight adjustments to your diet to see a big difference. Start by learning what is in the Food Pyramid Guide and youâ€™ll be well on your way to a healthier lifestyle.
Nutrition Tip for healthy living â€“ Eat Breakfast Every Day
Â Â Â Â Breakfast is the most important meal of the day and can be the start to your healthy living lifestyle as it provides the fuel your body needs to get your metabolism started, provides energy, helps the brain function optimally, keeps you full and reduces the chances of you eating poor snacking choices before lunch.
Nutrition Tip for healthy living â€“ Shop by planning meals for the week
Â Â Â Â To have a healthy lifestyle and eat nutritious foods, try planning out the meals for the week and shop only for what is needed on your grocery list. Youâ€™ll be more likely to stay on track with your goals and not waste food or money.
Nutrition Tip for healthy living â€“ Avoid fast foods and junk food and sugar
Â Â Â Â Fast food is typically fried and adds loads of extra calories and fat to the diet that prevents many people from healthy living.Â Junk food and sugars add empty calories and will increase your waistline quickly and make you feel sluggish rather than energized. If you are someone that eats out often at fast food restaurants, try to eliminate stopping at any of them for at least the March for National Nutrition Month and it may become your new habit to avoid them all together. It takes at least 21 days of repeated action for something to become a habit and March is a great month to put this on your list of things to do or rather, not do!
Nutrition Tip for healthy living â€“ Eat more fresh fruits and fresh vegetables
Â Â Â Â Fruit and vegetables offer a wide array of vitamins and minerals that the body needs to stay healthy. There are so many varieties on the market that it is so much easier these days to find fruit and vegetables that you not only like but love to eat and add to each of your meals daily. Find new ways to add fruit by adding it to cereals, cottage cheese and yogurt or snacking on fruit or vegetables with string cheese and whole grain crackers. Make smoothies with fresh fruit or try juicing vegetables. There are no limits to the amount of fruit and vegetables you can eat daily and your body will thank you for including them. Try it in March during National Nutrition Month!
Nutrition Tip for healthy living â€“ Eat more whole grains and fiber
Â Â Â Â Whole grains provide healthy carbohydrates that the body needs for fuel and a feeling of fullness and can ward off many illnesses such as heart problems, digestive problems and even cancers. Include whole grains in rice, pasta, potatoes, oatmeal, crackers and breads. Avoid the word â€˜enrichedâ€™ which removes all the healthy whole grains from the food and provides little nutrition. Become a savvy ingredient label reader and youâ€™re well on your way to healthy living. All beans and legumes provide great sources of fiber and can be added to the diet as main or side dishes, in soups, in dips and for snacking.
Nutrition Tip for healthy living â€“ Use a calorie counter if needed
Â Â Â Â If youâ€™re unsure of the amount of calories you are consuming, try investing in a small paperback book that will help you learn the calories in all types of foods to ensure your most healthy diet and lifestyle. Find a wide selection of calorie counter paperbacks that offer many positive reviews and are worth the money to keep with you at all times such as calorie king:
Nutrition Tip for healthy living â€“ Exercise to burn calories and eat more of what you like!
Â Â Â Â Moving helps us to burn excess calories that our bodies do not need and prevents them from turning into fat at the same time. Make it a goal during March for National Nutrition Month to exercise more finding ways to move in walking, dancing, aerobics, kickboxing, yoga, biking, swimming, golfing or anything else that you can get excited about and do every day for at least 30 minutes.
Â Â Â Â If youâ€™re not sure if you are exercising enough get a pedometer that also counts calories burned with the number one rated feature on amazon.com by omron.
Add more tips for living healthy during National Nutrition Month:
How to eat Healthy Tips:
- Eat smaller more frequent meals such as 5 or 6 times per day
- Snack healthy between meals and keep protein bars, fruit or vegetables in your purse or car
- Avoid shopping when hungry to avoid impulse purchases
- Eat meals with a loved one to encourage conversation, focus on the meal
- Put your fork down in between bites of food to get fuller faster and eat less
- Use a smaller plate to help control portion sizes
- Use a kitchen scale if you need help portioning food until you can recognize proper portion sizes
- Experiment with new foods to add variety to your diet
- Avoid eating 3 hours before bedtime
- Drink more water getting at least 6-8 glasses per day
- Donâ€™t give up on your quest for healthy living