National Nutrition Month: Eat Right, Your Way, Every Day
It’s my favorite month of the year again because it’s National Nutrition Month! This year’s theme set by the Academy of Nutrition and Dietetics is “Eat Right, Your Way, Every Day”. Educating people on nutrition and the importance of consistent physical activity are some of the goals that I am dedicated to giving my patients. Take a look at the steps below to make March the best nutrition month yet!
Step 1: Personalize your meals– Most of you “know” what you should be eating: fruits, vegetables, whole grains, lean protein and low-fat dairy, but many struggle with actually doing it. There is no better time than the present to commit to healthy food choices. Spring is coming and it’s the perfect time to make a switch from the grocery store to a local farmer’s market for the freshest and most local food. Pick produce that you may not normally try; you may end up being surprised! Making any change is scary no matter how small, so if you aren’t ready to completely change what is in your kitchen, update your shelves one item at a time. Choose foods you enjoy and that may adhere to your cultural and traditional preferences along with any health and medical issues.
Step 2: Get Active– The sun is beginning to shine and as the last of the snow melts, people are slowly reemerging from indoors. Take a walk with a loved one while carrying light weights a few mornings a week or plan a family-fun day at a neighborhood park. If it is still a little chilly for your liking, either join or continue going to the gym and do cardio for 30 minutes, 3-5 days a week and strength train as much as possible.
Step 3: Be mindful– Listen to your hunger. Are you really hungry or are you just bored or stressed from that big meeting you just had? Emotional eating can be a risk factor for obesity, heart disease, diabetes and unhealthy food choices. Not sure if you can distinguish real hunger from emotions? That is okay. This brings us to our last step….
Step 4: Speak with a dietitian– Dietitians are here to help. As an expert in food and nutrition, I am passionate about helping others and understand that every individual is different, with specific and essential needs. Busy schedules, medical issues, cultural preferences, emotional and social eating all play a part in your way of life and your relationship with food. Schedule an appointment with me today for an initial consultation!
Find out more about National Nutrition Month here.
How will you celebrate National Nutrition Month?
Great post! Happy Registered Dietitian’s Day! RD’s are America’s food and nutrition experts, as indicated by our new credential RDN just announced by AND today. Take pride in our profession and your commitment to health and nutrition. Let’s begin using our new credential, RDN right away.
Thanks Norma! Happy Registered Dietitian to you too!
Bonnie, very helpful information…You are so correct, most of us KNOW what we should be doing..it’s being disciplined enough to put it into practice….love your advice on taking baby steps! Funny how I encourage my own clients to do that when it comes to dealing with “their external clutter issues” but I fail to “practice what I preach” when it comes to dealing with my own “clutter issues!” It’s easy to fool yourself into thinking “clutter” is always “external” rather than admitting that “excess anything” (including food) is clutter and it has the same affects on the mind and body!!
“Enough is Enough” in EVERY area of our lives!
Hi Joyce, sometimes we are great at guiding others, but when it comes to ourselves, especially as women, we are low on the totem pole. Not anymore! I encourage my female clients to take better care of themselves and they will see that when they do, they will be better able to take care of others. Thanks for the comment!
These are great tips Bonnie …. and Springtme IS a great time to make a fresh start! I particularly like your tip about being mindful.
Hi Susan, yes being mindful when you eat is key to having a good relationship with food. Thanks for your comment.
-Bonnie
Great tips Bonnie – thank you for sharing! I love what you said about updating your shelves one item at a time. There is so much conflicting and always more new information about what we should do / not do. I can really see how working with a Registered Dietician such as yourself would help streamline the whole process.
Quick question if I may – are you supposed to eat before you exercise, and if so, what?
thanks!
Cindy
Hi Cindy,
Great question! Eating before or after exercise depends a lot on the individual. Some people don’t like to have food in their stomach before they jump around, so it is perfectly fine to eat after as long as they have enough energy to fuel the workout. If you feel sluggish in your workout, try a small snack beforehand, such as a yogurt, or peanut or almond butter on whole wheat crackers. For some people, like those with diabetes, it is imperative to eat before exercise to avoid a low blood sugar reaction from exercise. Recommendations are usually to exercise within 60-90 minutes of a meal or snack. I personally don’t like to eat before I exercise. I work out early in the morning, so I do so on an empty stomach, followed by a nutritious breakfast. Be sure to have a recovery meal or snack after you work out to replenish nutrient stores used while exercising.
Bonnie
Love the tips, Bonnie. Thanks so much for this article. I especially love the #1. We all “know” what we are supposed to eat, but personalizing our meals makes it real and makes it easier to follow the healthy diet. I alos believe that listening to your body is the KEY. Many nutritionist forget to remind us that our body is our best nutritionist at times — it tells us sooo much of what is going on inside! Love the post
Yes, Marina, you are so right. I love that phrase…”our body is our best nutritionist”. I am trying to get my message out to all that listening to our internal signals is key to achieving a healthy body that you love, and which you can maintain forever! Thank you for your comments!