Want to make some healthy changes to your daily routine? We can help! National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.
Pick 1-2 small changes from these tips. Once you've mastered those, pick 1-2 more. This is the best way to change old habits, & those small tweaks add up fast to better health! Dr. Kaylan Baban, who specializes in preventive and integrative care, and Natalie Nicolas, BS, RDN, a nutritionist whose clinical interests include weight management, disease prevention and digestive health, provide the tips below to help you make healthy changes to your daily routine.
- Almost every food has a "safe" amount - even if you're watching your diet. If you've eaten healthfully all day and really want a slice of molten chocolate cake... Take a small piece & savor it! Having a little flexibility makes it more likely you'll stick with healthful choices. Enjoy!
- Set a 20 minute timer at the start of a meal this week. If you're like most of us, that plate will be empty long before the gong! It takes our stomachs 20 minutes to know when we've had enough... and usually that means we're already part way through 2nds. Enjoy your meals without distractions & we bet you'll get to 20 minutes, and find you're satisfied with less!
- Cooking at home does not have to be an ordeal. Find a recipe for a spice mix that you like (limit or leave out the salt), and keep it on hand. Use it to season fish, lean meats, or vegetables for a quick last-minute meal.
- Eating fruits and vegetables when they are in season can make them taste better--and make you want to eat more of them! Click here for a list of what fruits and vegetables are in season.
- Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
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