Celebrate Spring by Making Better Food Choices: March is National Nutrition Month!

It's now March and with the new month comes nicer weather typically heralded by spring. March is also National Nutrition Month. I have to confess, I didn't know that the month of March and the subject of nutrition had anything special to do with one another until I read about it in the online version of my hometown newspaper, The Daily Press. But there it was, under the day's major headlines no less-- "March is National Nutrition Month"-- and there was an article about ways to eat healthier.

Taking a look at my rather unfortunate proportions, I realize that it would do me some good to celebrate National Nutrition Month, an event promoted by the American Dietetic Association. The good people who run the American Dietetic Association are hoping that they can get more Americans thinking about eating right and following through their thoughts with action. They want Americans to eat more vegetables and less meat. They hope Americans will use less butter, oils, and salt. They encourage Americans to add more fiber to their diets as they consume fewer refined carbohydrates.

All of this sounds like a good idea to me. I've been trying to psych myself into eating better for a long time now. Why is it that bad habits are so easy to acquire while good habits take so much effort to adopt? It's been said that it takes about a month for a habit to form, so it makes sense to dedicate a month to eating better. Here are some relatively painless ways to accomplish that end.

Tip #1- Breakfast really is the most important meal of the day, so don't skip it.

For many people, mornings are a very hectic time of day. As we get up and take care of the little things that need to be done before the day gets into high gear, we sometimes forget to fuel up. Some people skip breakfast in the misguided attempt to lose or maintain their weight. The truth is, eating breakfast helps wake up your metabolism and provides much needed energy for the morning. If you manage to eat something healthy in the morning before you take off for work or school, you'll be less likely to eye the vending machines at mid morning. Breakfast doesn't have to be a big production. A piece of fruit, whole wheat toast, some oatmeal, or a cup of yogurt makes an excellent nutritional start to your day. According to WebMD, even if eating "healthy" isn't appealing, some breakfast, even if it consists of sugary cereal, is better than no breakfast. If you don't eat something in the morning after sleeping, you will have fasted for a very long time and that can have a disastrous effect on your metabolism and your ability to maintain your blood sugar. So if you don't habitually eat breakfast, National Nutrition Month is a great time to start the habit!

Tip #2- Cut some fat.

If you're cooking or flavoring your food with butter or oil, you should consider cutting some fat. That means a little less butter or sour cream on your baked potato and a little less dressing on your salad. When preparing recipes, try using less butter and oil. You probably won't change the texture or flavor that much. Consider replacing the cream cheese or butter on your bagel with some peanut butter. Peanut butter contains fat, but it comes from a plant source. Better yet, peanut butter really sticks with you and keeps you from getting hungry too soon!

Tip #3- Start or replace your meals with a salad or soup.

This is a good idea for me. I don't typically like to eat salads because they tend to bore me. However, an attractively created salad is visually appealing and contains some of the foods that I often miss in my diet. What's more, fruits and vegetables are filling and full of fiber, but lower in calories, especially when they're served plain or lightly dressed. The same thing goes for clear broth soups. That extra liquid fills the stomach so there's less room for the entree. Consequently, I can fill up on less fattening food before the main dish arrives and eat less. Personally, I love soups and could probably live on them in place of entrees, but my husband does a lot of the cooking in our house. Maybe I need to talk to him about some good soups. Soups are also great for using up odds and ends in the refrigerator and eating less meat.

Tip #4- Eat less red meat and more legumes

Those of you who are vegetarians can skip this tip, but meat lovers might want to take heed. Meat products can be part of a balanced diet, but many Americans eat too much meat. And while even red meat can be healthy in moderation, too many of us eat it too often and in serving sizes that are too large. Although lots of restaurants offer nice big steaks along with fattening but comforting side dishes, most Americans shouldn't eat steaks that are larger than a deck of cards. Keep that in mind next time you barbecue. I've found that beans and legumes, such as peas and lentils, make a very satisfying meat substitute. In honor of National Nutrition Month, why not consider substituting one of your meat based meals with one that features beans, legumes, or tofu as the star attraction? Once a week, skip the beef, pork, or chicken and eat something without a face. You might just find some new recipes to love and adopt some healthier eating habits.

Tip #5- Drink more water.

We need water to live. But too many of us, myself included, drink calorie laden beverages like soda, fruit juices, and alcohol, instead of life sustaining water. I often try to drink water with my dinner. My husband and I bought a Penguin water carbonator last year because we got hooked on fizzy water while we were living in Europe. We keep two carafes of carbonated water available at all times and I must admit, I don't drink as much of it as I should. Water is a great diet aid; it helps the stomach feel full and keeps the body running optimally. Chances are, like me, you're not drinking enough of it. So try squeezing in another glass or two a day this month and see if you feel better by April. Add a spritz of lemon or lime to give your water some added flavor.

Take the first step toward better eating...

I know how hard it can be to eat right. We fight against our own habits and our busy lifestyles that center around convenience foods. But, as I mentioned earlier, it takes about a month to start a new habit. The American Dietetic Association is hoping you'll stop and think about better nutrition this month. Now might be the perfect time to develop a new healthy habit!

Sources

"6 Tips to Eat Healthier" http://weblogs.dailypress.com/health/peninsula-health-notes/2011/03/tips_to_eat_healthier_march_is.html

Davis, Jeanie Lerche "Lose Weight: Eat Breakfast" Retrieved from: http://www.webmd.com/diet/features/lose-weight-eat-breakfast

www.eatright.org

www.sodastream.com