National Nutrition Month Tips

Eat healthy meals during National Nutrition Month.

National Nutrition Month was created by the American Dietetic Association to encourage more people to eat better and live a healthier lifestyle. Recognize the month-long campaign in March by changing your eating habits. Experimenting with new healthy recipes and new types of foods will help you find new ways to live better and eat right.

Avoid Junk Food

Carrots dipped in hummus is a delicious snack.

Avoiding junk food is much easier said than done. Cravings for unhealthy food can be unbearable. Instead of fighting the cravings, replace the junk food with healthier snacks. Try baking slices of potatoes drizzled with olive oil instead of eating French fries. Snack on baby carrots and hummus instead of chips and dip. Replacing bad food with good food is one step in the right direction.

Fruits and Vegetables

Add plenty of fruits and veggies for dinner.

Add more fruits and vegetables to your diet. The Centers for Disease Control and Prevention recommend eating five servings of fruits and vegetables every day. Slice up an apple and add it to your oatmeal at breakfast. Eat a banana for a mid-morning snack. Make a salad for lunch and add cucumbers, tomatoes, peppers, carrots and mixed greens. You can add olive oil and vinegar as a healthy salad dressing and chicken if a plain salad won't satiate your hunger. Enjoy a baked potato or steamed broccoli as side dishes for dinner.

Whole Grains

Avoid white flour and processed grains for a healthier diet filled with fiber, vitamins and minerals. Use whole-wheat bread or a whole-grain pita instead of white bread. Brown rice, quinoa, whole-grain pasta and oats are easy to make, very filling and packed full of healthy nutrients. Try not to use butter or salt to flavor whole grains. Whole grains can be flavored using your favorite spices and herbs to create meals and side dishes that will entice your taste buds.

Lean Protein

Fish is a lean and healthy protein source.

Protein is the building block to stronger muscles. Enjoy lean proteins, such as chicken, turkey, egg whites and fish. Vegetarians can consume beans, such as kidney and garbanzo beans, and nuts, such as walnuts and almonds. Enjoy protein sources on a salad or with vegetables and whole grains as side dishes for a healthy meal.

Dairy

Get enough dairy into your diet.

Low-fat dairy products are important to ensure you are getting enough calcium for strong bones. Use milk in your oatmeal or with your whole-grain cereal for breakfast. Eat yogurt, slices of cheese or cottage cheese as a snack. Sprinkle low-fat cheese on your salad or drink a glass of 2 percent milk with your meal.

References

• American Dietetic Association: National Nutrition Month 2011
• American Dietetic Association: Nutrition Education Resources
• Centers for Disease Control and Prevention: Fruits and Veggies Matter
• Whole Grains Council: Definition of Whole Grains