At FoundCare, we firmly believe that nutrition is fundamental to good health, and we are dedicated to empowering the communities we serve to prioritize proper nutrition. As we advance into 2024, March brings the onset of both spring and National Nutrition Month. This annual event aims to help people understand the importance of making smart choices for eating healthier.
Established by the Academy of Nutrition and Dietetics, National Nutrition Month serves as a time to celebrate the power that wholesome eating habits hold. It is also an opportunity to educate ourselves about nutrition and inspire positive changes in our diets. This year's theme, "Beyond the Table," addresses the farm-to-fork aspect of nutrition, from food production and distribution to navigating grocery stores and farmers markets.
In honor of National Nutrition Month, we put together simple tips to help you kickstart your journey toward better nutrition and explain the benefits of eating right to boost your health.
Here are some easy steps you can take toward a healthy and nutritional diet:
- Fill Half Your Plate with Fruits and Vegetables: Aim to place the focal point of your meals on minimally processed fruits, vegetables, whole grains, and healthy fats. These foods are rich in essential nutrients and fiber, which promote and support overall health. Try incorporating a variety of colors and textures into your meals to ensure you're getting a diverse array of nutrients. As a call back to this year’s theme, you can support farmers by buying locally grown and seasonal foods. Fresh, frozen, or canned options are also excellent choices that may work for individuals on a tighter budget.
- Include Lean Proteins in Your Meals: Incorporate as many lean sources of protein into your diet as possible. Lean proteins such as poultry, fish, beans, lentils, tofu, and low-fat dairy products support immune function and maintain muscle mass. Try to include protein with each meal and snack to help you feel full and energized throughout the day.
- Limit Added Sugars and Processed Foods: Be mindful of your intake of added sugars and processed foods, which can contribute to weight gain, inflammation, and chronic diseases. When you choose minimally processed foods and limit hidden sources of added sugars, you reduce the risk of developing illnesses like diabetes and hypertension. Naturally sweet options like fruit or yogurt are a great way to satisfy your sweet tooth without indulging in sugary snacks and desserts.
- Stay Hydrated with Water: Hydration is key to overall good health. Make it a habit to drink plenty of water throughout the day, aiming for at least eight glasses or more. Water supports digestion, regulates body temperature, cushions joints, and helps transport important nutrients throughout the body. Limit sugary beverages like soda and juice, which can add empty calories and contribute to dehydration.
- Plan and Prepare Meals: Taking the time to plan your meals and snacks for the week can help you make healthier choices and avoid relying on convenience foods that are high in calories, unhealthy fats, and added sugars. Pay attention to portion sizes and use smaller plates and bowls to prevent overeating. You can decrease food waste at home by creating new dishes from leftovers or support this year’s Beyond the Table theme by learning how to compost.
- Seek Support: Don't hesitate to schedule an appointment with a registered dietitian or nutritionist for guidance on your journey toward better nutrition. Your provider can also help you set realistic goals, detect and navigate dietary restrictions, and develop a sustainable eating plan that fits your lifestyle.
The benefit of good nutrition extends beyond physical health. A nutritious diet can positively impact mental wellness and energy levels. By fueling our bodies with nutrient-rich foods, we support our optimal brain function, mood stability, and emotional resilience. Maintaining a healthy weight and reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers are among the many long-term benefits of prioritizing nutrition.
As we recognize National Nutrition Month, let's take this opportunity to reaffirm our commitment to nourishing our bodies and nurturing our lives. By making informed food choices, adopting healthy eating habits, and sharing our knowledge with others, we can empower ourselves and our communities to lead happier, healthier lives. Remember, every bite we take is an opportunity to invest in our well-being. Here's to a month of delicious, nutritious eating and a lifetime of good health!
