March is National Nutrition Month
March 8, 2010
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A healthy diet is an important part of living a healthy lifestyle, but many people have trouble figuring out how to plan a complete diet overhaul. March is National Nutrition Month® and the American Dietetic Association (ADA) and Grundy County Memorial Hospital (GCMH) want to remind the community that an easy way to focus on eating healthier is to start with the basics: build your nutritional health from the ground up.
“Begin by making a few changes to build a good foundation for yourself. Start by trying one or two changes to your diet and, if those do not work, try other changes until you find something that works for you. Once you find what is right for you, commit to adopting it as your new lifestyle change,” says registered dietitian Wendy Brewer from GCMH. “The changes you make to your diet do not need to be drastic to make a big difference.”
Here are five suggestions from Brewer and the ADA to improve your nutrition from the ground up:
1. Focus on fruits and veggies: Most people do not eat enough fruits or vegetables. Add one serving of fruits or vegetables to one meal each day and then increase this amount every couple of weeks. This approach works for many because it focuses on adding foods, not eliminating foods. Unhealthy foods will be limited automatically as you start to eat more fruits and vegetables.
2. Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area.
3. Make calories count: When you choose foods look at the vitamins, nutrients and fiber on the label, as well as calories. Remember that foods with a low amount of calories are not necessarily the best for you. Buy more fresh food and less prepared and packaged food to help get better nutrition per calories.
4. Test your taste buds: A healthy dietary plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. Try making spaghetti with whole grain pasta, add some roasted almonds to a salad or make a low-fat yogurt parfait with raspberries or blueberries. You may find new healthy favorites to add to your meals.
5. Trick yourself with treats: Sometimes we think we must go completely without treats or snacks. If you are hungry in the afternoon, have an ounce of nuts with some fruit, celery with peanut butter or a baked whole grain tortilla with salsa. Drink a cup or two of water with lemon and you will be full until dinner without overeating.
Wendy Brewer RD, LD provides individual nutrition consultations and group Medical Weight Management classes. For an appointment or to sign up for a class, contact Wendy Brewer RD, LD at the Grundy County Memorial Hospital at 319-824-5421, ext. 4127. Begin to improve your nutrition from the ground up!
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