The Academy of Nutrition and Dietetics seizes the occasion each March to promote the transformative powers of healthy food choices during National Nutrition Month. This year the theme “Fuel for the Future” is right on target. While consuming a healthful diet is a constant recommendation, what we eat continues to evolve. Changes in the food industry, new health concerns, and food preparation methods create challenges along with opportunity to promote positive dietary changes.
National Nutrition Month encourages individuals to evaluate and reflect upon eating habits a few months into the year. Consider some simple concepts to “Fuel for the Future.”
- Hydrate Healthfully with Water:
- On average, women may need about 9 cups of fluid a day while men may need about 13 cups of fluid a day.Many factors, including age, sex, activity level and overall health, impact how much water should be consumed.
- Hydrating tips:
- Listen to your body: This is especially important if you are active or live in a hot climate.
- Opt for water: Instead of soda or energy drinks, go with a tall glass of water.
- Keep water handy and drink throughout the day: Consume water with meals, as well as between meals.
- Make water fun: Squeeze some fresh lemon or lime juice into your water, toss in some strawberry slices or add a few fresh basil leaves. This refreshing Cucumber Spa Cooler has a delicious flavor sporting a hint of rosemary.
- Choose Food over Supplements:
- A balanced diet can meet all nutritional needs.
- If taking vitamin and minerals, do so with the direction of a medical professional.
- Research shows that certain supplements have not been tested to meet safety standards. If you do take supplements, make sure they are reliable sources of nutrition.
- Eat the Colors of the Rainbow:
- Eating a colorful diet reflects a variety of fruits and vegetables, providing a plethora of vitamins, minerals and phytonutrients that may not be able to be captured in a pill or powder.
- Prepare this healthy Vegetable Kebab recipe as an appetizer or as a main course.
- Prepare It Yourself:
- Eating at home is healthier in general when compared to typical restaurant meals.
- Practice portion control with these easy visual cues:
- Thumb = 1 oz. of cheese
- 1 tennis ball = 1 serving of fruit
- Palm = 3 oz. of meat
- Handful = 1-2 oz. of snack food
- A fist or cupped hand = 1 cup
- Thumbnail = 1 teaspoon
- Use smaller plates, measuring cups, measuring spoons, labels and good judgment when preparing meals and plates!
- Include healthy choices from each food group every day.
- Spend Time Enjoying your Food:
- Plan out healthful eating options while traveling.
- Be menu-savvy when eating out.
- Get inspired with new foods and ideas. Check out all the fun recipes on our recipe portal.
- Shop Smart:
- Shop the perimeter of the store for fresh options found in the produce, meat, and dairy departments.
- Learn how to read and understand the Nutrition Facts Panel.
- Use a grocery list when shopping.
- Keep healthful ingredients on hand.
- Try new foods and flavors.
- Come to a Free Nutrition Event at McCaffrey’s:
- Join Jill Kwasny, MS, RDN for fun and education nutrition programs offered by McCaffrey’s Market. Check out the events page on our website for class information. Or reach out to Jill at nutritionist@mccaffreys.com if you have a specific question.
