March into Good Health

The month of March is National Nutrition Month, a month where Americans are encouraged to learn about how they can develop healthy dietary and physical activity habits. Here are some suggestions to help you start marching into good health!

Save some time and pre-cut vegetables; keep them handy in the refrigerator for snacking, adding to stirfries, lunches, and more!

Make fruit an easy snack! Keep fruit out in a place where everyone in the house can easily grab some for a quick snack on the run.

Roast your root vegetables! Parsnips, brussels sprouts, carrots, rutabagas, turnips, beets, and more gain a gloriously caramelized crispy exterior when roasted.

Dip veggies, not chips! Dip vegetables in hummus, salsa, tzatziki, yogurt, bean dip…the possibilities are endless!

Stack your salads! Salads should not be boring. Stack them by first selecting a base of greens – spinach, romaine, Napa cabbage…be creative! Next, add extra vegetables and fruit, for extra nutrients, texture, and color – tomatoes, water chestnuts, broccoli, fennel, strawberries….be creative here, too! After this is the protein. You can add chopped meat, fish, or poultry, or add some lentils, beans, seeds, or nuts for a meat-free option. Finally, add whatever dressing you choose. Remember you do not need to use commercially prepared salad dressings. Use a little vinegar and/or olive oil, or be creative and try something entirely different. Experiment –you might stumble on something that is truly incredible! Choose whole grains! Refined grain products contain empty calories and do not contain much fiber or beneficial nutrients that are in whole grain products, so whenever possible, choose whole grain bread, cereal, and pasta.

Watch your portion sizes! Most people eat far more than they realize. Half of your plate should contain vegetables and fruit, a quarter should contain whole grains, and one quarter should contain lean protein.

Drink water! Drink water instead of sweetened drinks, especially if you are physically active or are working outdoors or in the heat.

Get cooking! Cooking at home can allow you to be able to prepare healthier food, and save money at the same time. If you want to learn some cooking skills, look no further than your local Extension office! Their nutrition educators regularly hold classes, and would love to see you at them!

Slow your eating! Try to practice mindful eating. Instead of rushing through your meal, or eating while watching a screen, focus on what you are eating. Enjoy your meal. If you live with other people, put your phones away and spend mealtime sharing each other’s company. You will not only appreciate your food more, but you will very likely also eat less.

Experiment! Embrace the idea of trying new things. My family had the policy of a “no thank you bite.” Trying new things was always encouraged (both making AND sampling new things). You never know what amazing things you might create!

Get moving! It is extremely important to remember to remain physically active. If you can get outdoors and exercise, great! If not, exercise indoors. Dance, clean your house, play with your pets…just get up and move!

Practice gratefulness! Finally, try to practice a grateful mindset. It is very easy to think about what we do not have, especially during a time when there are a lot of negative circumstances in our world. However, if we choose to try to practice a grateful mindset, we shift our focus from what we do not have to what we do have. And, in doing so, we may find that we truly are thankful for what we have. Keeping a positive mindset will help to keep us healthier overall, which, after all, is what the goal of National Nutrition Month is all about!

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