We are half way through National Nutrition Month!

From the Academy of Nutrition and Dietetics website:

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

In honor of National Nutrition Month I thought I would share some healthy tips. You can start incorporating these small changes today to get you back on track and on a path to better health.

1. Eat the rainbow: By eating a wide variety of fruits and vegetables you will get a broad range of nutrients. (Plus a colorful plate looks so appealing!) Fruits and vegetables are loaded with fiber, vitamins, minerals and antioxidants that are great for your body. Adding vegetables is an excellent way to add volume to your meals, and will make you feel fuller on smaller portions. spiralize zucchini to mix with pasta, incorporate veggies into scrambled eggs, or blend greens into red sauce to hide them from picky eaters. When you go to the grocery store, challenge yourself to pick out a new fruit or vegetable to try. Also, look up new recipes to prepare vegetables differently so it never gets boring.

   

2. Drink more water: Our bodies are about 60% water. Water is vital for almost every function in the body. Drinking enough water maintains fluid balance, regulates body temperature, and helps transport nutrients and waste. Water also maintains blood volume and acts as a shock absorber for our joints and brains. If you do not like plain water, try infusing it with fruit or fresh herbs. Get into the habit of carrying a water bottle with you and you’ll be surprised how quickly it goes.
3. Consume more fiber: Fiber is found in foods such as vegetables, fruits, beans, and whole grains. Fiber is the part of the plant your body can’t digest or absorb. However, it helps with a multitude of health conditions. Fiber maintains bowel health, lowers cholesterol, and helps control blood sugar levels. Fiber also adds bulk to food, so you are likely to eat less and stay satisfied longer- which can help aid weight loss. Increasing your intake is as easy as adding beans to a salad, snacking on raspberries and a handful of nuts, or eating oatmeal for breakfast. Don’t be afraid of incorporating different whole grains like quinoa, barley, or even whole wheat pasta.
4. Move more: Our lives are so busy that we feel it is impossible to make time for exercise. Find exercises you enjoy doing, the kinds that don’t make you feel like you’re torturing yourself. You are more likely to stick to a routine if you have fun. Whether going for a walk, dancing in the house, or chasing your kids at the park. Try taking the stairs at work or parking farther from the door when you go grocery shopping. The goal is to just move your body every day.
5. Avoid sugary drinks: Do not drink your calories! Added sugars from sugary drinks are a major reason for unhealthy weight gain. Sugary drinks include, but are not limited to, soda, iced tea, fruit juice, and even fancy sugar laden coffee drinks. To put it into perspective a 20 oz soda has 16 teaspoons of sugar. Would you eat 16 sugar packets? Try to cut back to no more than 8-12 oz of a sugar sweetened beverage per day (with the goal being none at all). By slowly phasing out sugar sweetened beverages, you will start to see some weight loss. Alternative options include diluting fruit juices with water, switching to seltzer, or cutting back on the amount of sugar you add to coffee or tea.

   

6. Don’t be afraid of fat: Unfortunately I’m NOT talking about fries, cookies, cakes, or candy. Healthy fats are those that actually keep you fuller longer and help you stay on track. They also make you feel satisfied from a meal. Try adding avocado to sandwiches or drizzling olive oil on salads and vegetables. Eat a handful of nuts or spread nut butter on fruits or crackers. If you enjoy fish, incorporate fatty fish like salmon or sardines into your weekly meal plan.
7. Get Zzzz’s: Sleep is highly underrated and is just as important to a healthy lifestyle as diet and exercising. Getting a good night’s sleep helps guide your food choices by controlling the hunger hormones leptin and ghrelin. When you don’t get enough sleep, your body makes more ghrelin, which triggers hunger and the desire to eat more. The reverse is true for leptin. Our bodies create less leptin when sleep deprived, so we don’t feel full when we’re supposed to. These hormonal changes wreak havoc on our brain’s ability to regulate appetite. Get into a bedtime routine and unwind in the evening. Ideally you should aim for 7-9 hours of sleep.
8. Bring out your inner chef: While eating out at restaurants is fun and can fit into a healthy lifestyle, cooking your meals at home is a great way to be in control of the ingredients that go into your body. Home cooked meals are typically smaller in portion size and contain less fat and sodium compared to eating out. I challenge you to prepare all your meals for two weeks and see how you feel. The more you do it, the easier it will become. It will keep you and your wallet full and satisfied!
9. Take time for yourself: Many of us have so many responsibilities in life that we forget to take care of ourselves. If you run yourself into the ground you are not going to be much help to anyone else. Self-care options include prioritizing sleep, getting a massage, or making time for friends. Even having down time to yourself to do a favorite activity (read a book, practice yoga, or engage in a hobby) can do wonders for your health. It is important to relax and de-stress so you can tackle your responsibilities with clear focus. We all need a little time to recharge our batteries.
10. Indulge in moderation: Cravings get all of us. It is important to enjoy indulgences in moderation to maintain a healthy relationship with food. By accepting that all foods fit into your diet, you will actually maintain a healthy lifestyle in the long run. When you know you are going to be meeting friends for happy hour or going to a party, try to nourish your body with healthy choices throughout the day so you can enjoy the ‘less healthy’ indulgences at night. Have that slice of pizza, but enjoy a salad on the side or veggies on top. If you are craving a chocolate chip cookie, find your favorite and savor every bite! It is about balance, being flexible, and recognizing that food is meant to be enjoyed!

What foundations of healthy lifestyle do you live by? What do you think works well for you?