March commemorates National Nutrition Month. In addition to celebrating all your current healthy dietary choices, consider several ways you can improve your health as you eat.
Select Real Food
Processed and junk foods contain refined grain, sugar and empty calories, and they’re low in fiber and protein. Opt for real food instead as you fuel your body.
Prioritize Fruits and Vegetables
You could live longer, increase your metabolism and reduce several health risks when you prioritize fruits and vegetables on your daily menu. These superfoods contain vitamins, minerals, fiber, and antioxidants.
Add Protein
To feel full longer, cut cravings, lose weight, and build muscle, add protein to every meal. Lean meats, eggs, dairy, and quinoa are all loaded with protein.
Cook with Extra Virgin Olive Oil
The healthiest fat on earth, extra virgin olive oil contains antioxidants and heart-healthy monounsaturated fats. You could experience less inflammation and reduce your stroke risk thanks to this oil.
Toss in Herbs and Spices
Flavorful and healthy, herbs and spices add a punch to your meals. Herbs and spices are also known for their antioxidant and anti-inflammatory benefits.
Eat Fish
Salmon, trout, mackerel, tuna, and sardines contain omega-3 fatty acids and other nutrients. Eating at least three servings of fish a week can reduce your risk of developing depression, heart disease and dementia.
Snack on Nuts
Healthy nuts are loaded with fiber, magnesium and other nutrients. They can boost your metabolism and help you lose weight, plus fight heart disease and type 2 diabetes.
Boost Fiber
Fiber helps your digestive system function properly. Choose whole-grain pasta, bread, and green, leafy vegetables as you boost your fiber intake.
Minimize Added Sugars
A variety of foods, including ketchup, flavored yogurt and pasta sauce, contain added sugars. Check food labels and choose low-sugar options to reduce obesity and other diseases.
Avoid Drinking Sugar Calories
Soda, juice and other sugar-laden beverages contain very little nutritional value and can contribute to obesity, heart disease and other health problems. To quench your thirst and protect your health, reach for beverages with no added sugar.
Drink Enough Water
Water boosts metabolism, aids digestion and can curb your appetite. Drink a glass of water right after you wake up and at least 30 minutes before each meal to get the full benefit of this valuable beverage.
Change your Habits
Small changes can add up, so look for little ways to improve your nutrition.
- Use a small plate to reduce portions.
- Remove skin from meats.
- Opt for low-fat salad dressings.
- Pack lunches and snacks.
- Add fruit and vegetables to water.
This month, celebrate National Nutrition Month with a healthier diet. Talk to your primary care physician or dietitian for more beneficial nutrition tips, or see Health Club Nutritionists Insurance.
Frequently Asked Questions
How many servings of fruits and vegetables should I aim for each day?
Aim for at least five servings of fruits and vegetables daily, mixing colors and types to maximize nutrient variety.
What are convenient high-protein vegetarian options?
Good options include eggs, dairy, legumes, tofu, tempeh, and quinoa, which provide protein and other nutrients.
How can I reduce added sugar in my diet without losing flavor?
Read labels to choose low-sugar products, use spices or citrus to boost flavor, and replace sugary drinks with water or unsweetened beverages.
Is extra virgin olive oil safe for everyday cooking?
Extra virgin olive oil is suitable for most low- to medium-heat cooking and for dressings; use oils with higher smoke points for very high-heat methods.