While it’s a given that we all need balanced nutrition for good health, it can sometimes be challenging to put this into daily practice. For many women, the hectic daily routine of work and family means that optimal food choices are put on the back burner. It can be overwhelming to think about making sweeping changes to your diet. The reality is that even small improvements can make a big difference. It’s also true that changes that turn into healthy eating habits are developed over time.
March is National Nutrition Month, and this year’s theme is Put Your Best Fork Forward – a reminder that every bite counts. With every meal or snack, you can choose a nutritious option. The following are some simple ideas that can help you eat better each day.
Choose a color a day for fruits and vegetables
With many healthy eating options to select from, one way to narrow down your choices is to focus on one color of produce for each day. For example, on Monday, choose from the bounty of red options, including peppers, apples, berries and potatoes. When you begin to make choices based on the amazing spectrum of colorful fruits and vegetables, you can enjoy old favorites and experiment with new options, too.
Choose more whole grains
Eating grains, particularly whole grains, is an important part of healthy eating. Grains provide important nutrients, including fiber, several B vitamins and minerals, such as iron, magnesium and selenium. By swapping out white bread, biscuits, and pasta for whole grain alternatives, you may also help reduce blood cholesterol levels and your chance of developing heart disease, obesity and type 2 diabetes.
Include low-fat dairy products or dairy alternatives
When possible, choose fat-free or low-fat milk, yogurt and cheese. For those who are lactose intolerant, there are lactose-free products available, as well as calcium-fortified, plant-based milk substitutes. Other beneficial sources of calcium to consider include sardines, leafy greens, and some types of beans.
Watch your portions
How much we eat is as important as what we eat. Americans are eating larger portions than ever, and this is a big contributor to the growing epidemic of obesity in the United States. Not sure how many calories you’re taking in each day? Check out the USDA’s SuperTracker. This tool can help you evaluate the foods you eat and compare them to your nutrition targets.
Keep healthy snacks on hand
You’ll reduce your risk of grabbing for a candy bar or other less-than-healthy snack if you have more nutritious options available. Easy options include nuts, protein bars and plain yogurt.
Find activities you enjoy
You don’t have to be training for a marathon to get sufficient physical activity. The key is finding activities that you like to do on a regular basis. A simple walk each day is a great place to start. Consider partnering with a buddy who can keep you “on track.”
Avoid fast weight loss diets
Fad diets may help you take off a few pounds, but it’s unlikely that the weight loss will last.
“Fad diets just don’t work,” says Marissa Licata, MS, RD, CDN, Registered Dietitian, Katz Institute for Women’s Health. “If it seems too good to be true, it probably is. Choose a weight loss plan that teaches you how to make long-term positive changes. Changes to behavior and the type of food you choose is where you’ll find long-term success.”
Get Expert Advice and Guidance
A licensed dietitian can help you improve your health and manage diseases. By working with you to create personalized meal planning, you gain the tools you need to make sound nutritional choices.
Want to learn more about resources to support your nutritional needs? At the Katz Institute for Women’s Health, we’re here to answer your questions. Call the Katz Institute for Women’s Health Resource Center at 855-850-5494 to speak to a women’s health specialist.