Nutrition From the Ground Up

Every March the American Dietetic Association spearheads National Nutrition Month ®, a program designed to educate the public on good nutrition and lifestyle habits. We also celebrated the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.

Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year’s focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.

Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.

Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.

Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor

Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.

Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.

When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.

Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.

Last and definitely my favorite…Enjoy Every Bite.

Schedule an appointment with me to learn how to make your diet healthier. Call 617-447-2222 today to receive 15% off initial consultations through the end of March.