Five Tips for Healthier Eating
Five Tips for Healthier Eating
March is National Nutrition Month®, so I wanted the throw out my top five tips for healthier eating and better nutrition.
Eat Breakfast
While it sounds cliché, this is a good thing to do. I am honest that I wasn't a breakfast eater for years, but in hindsight, I also know that it was likely a contributor to my frequent migraines (along with other things). So now, I eat breakfast at a time that works best for me and feel better for it.
And don't make the common breakfast mistake of skipping the all-important protein portion of the meal. Instead, breakfast should include whole-grain carbohydrates, lean protein, and fruit.
Check out this past blog post for more information and ideas.
Half Your Plate = Fruits and Vegetables
If you haven't noticed, we do not use the Food Guide Pyramid anymore but have the MyPlate icon. And, on that plate, we have a recommendation to make half your plate, half your meal, be fruits and vegetables.
Seriously, grow up and eat a vegetable.
Most U.S. adults do not get their daily intake of fruits and vegetables. As a result, less than 15% of adults reach their recommendations.
Do not get bogged down in the details; eat them. And really, they are the original fast food. Wash and eat.
They have vitamins, minerals, dietary fiber, and all the sugar people are concerned about is natural sugar. And choose fresh, frozen, or canned. Just eat more.
Make your daily goal 2 cups of fruit and 2 ½ cups of vegetables—experiment with different types, including fresh, frozen, and canned.
Drink More Water
I am not recommending a gallon a day, and no special water is needed. If you want to flavor, then add it. Do your best to avoid, or at least minimize, drinks with added sugars.
Learn more about what counts as water in this past post.
And, yes, there is such a thing as too much water.
Reduce Food Waste
First, this doesn't mean to clean your plate.
Food "waste" refers to food that is fit for consumption but consciously discarded at the retail or consumption phases.
This "discarded at the consumption phase" means we are tossing food purchased for consumption but had to throw it away before preparing it.
Before grocery shopping, review what foods you already have before stocking up. Plan meals based on leftovers and only buy perishable foods you will use or freeze within a couple of days.
And learn more about what those dates on the food package mean.
Get Familiar with Food Labels
While there is a lot of information on the food label, there are some things you can ignore and are misleading while other claims are regulated.
But the Nutrition Facts Panel has the best source of information along with the ingredients list.
And a bonus tip: Talk to a Registered Dietitian Nutritionist to learn how all this nutrition "stuff" applies to you. There are recommendations all around, but everyone needs an individualized approach because your needs are different. You can reach out to me and look for one in your local area.
