“Fuel for the Future” is the campaign theme for the Academy of Nutrition and Dietetics 2023 National Nutrition Month®, which kicks off in March.
During this month-long event, I encourage you to make informed choices about your lifestyle by realizing the importance of nutrition and developing healthful eating and physical activity habits.
March is also an excellent time for a healthy focus after the long winter is almost over. Eating healthy can be a challenge with busy lifestyles, but small changes can benefit your overall health.
Look no further if you are searching for easy, effective steps to elevate your long-term wellness. Try out these ideas this month:
- Consume a wide variety of foods.
Eating the same foods every day can prevent you from receiving essential nutrients. The United States Department of Agriculture encourages building a colorful plate with fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
You can still enjoy your favorite treats while incorporating a colorful assortment of nourishing food into your daily diet. Start with small steps, such as integrating one to two new items into your meals.
- Focus on whole foods and fresh produce.
Whole foods are minimally processed, free from chemical additives, and contain the nutrients, fiber, and phytochemicals your body needs. The MyPlate fruit group includes all fruits and 100% fruit juice. Fruits may be fresh, frozen, canned, or dried/dehydrated. Any vegetable or 100% vegetable juice is part of the vegetable group. Fill half your plate with fruits and vegetables that are packed with nutrition.
- Choose whole grains.
Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal, and hulled barley. They are prepared using the entire grain. Reduce the consumption of processed or refined grains like white bread and pasta. Fill a quarter of your plate with whole-grain foods.
- Include proteins daily.
Include high-protein food at each meal. Protein foods include all foods made from seafood, meat, poultry, and eggs; beans, peas, lentils, nuts, seeds, and soy products. Eat a variety of protein foods to get more of the nutrients your body needs. Fill a quarter of your plate with protein.
- Consume lower-fat dairy.
The dairy group includes milk, yogurt, cheese, lactose-free milk, fortified soy milk, and yogurt. It does not include foods made from milk with little calcium and high-fat content. Examples are cream cheese, sour cream, cream, and butter. Find the right amount of dairy for you by getting your MyPlate Plan at https://www.myplate.gov/myplate-plan.
Key Messages
Keep in mind the following messages to eat smart and stay physically active this month and all year long:
- The food and physical activity choices you make today, and every day, affect your health and how you feel today and in the future. Eating healthy and being physically active are keys to a healthy lifestyle.
- Make smart choices from every food group. Give your body the balanced nutrition it needs by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.
- Get the most nutrition out of your calorie intake. Choose the most nutritionally rich foods from each food group, packed with vitamins, minerals, fiber, and other nutrients but lower in calories.
- Find a balance between food and physical activity. Regular physical activity is vital for your overall health and fitness plus, it helps control body weight, promotes a feeling of well-being, and reduces the risk of chronic diseases.
This National Nutrition Month, we can take the opportunity to re-evaluate our consumption habits and make mindful changes to promote personal health. Remember that slow and steady modification often result in long-term success!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
Sources:
- http://choosemyplate.gov
- http://www.eatright.org
- www.nationalnutritionmonth.org
- www.usda.gov