National Nutrition Month is a campaign created by the Academy of Nutrition and Dietetics to educate and bring focus to the importance of food choices and developing healthy eating habits. Did you know that the average amount of water you need per day is about 3 liters (13 cups) for men and 2.2 liters (9 cups) for women?
10 Tips for Healthy Eating
1. Eat nuts as a daily snack
Nuts are rich in healthy monounsaturated fats, vitamin E, magnesium and phytochemicals. Eating one ounce of peanuts four times a week can help prolong life, studies show.
2. Whole grains are your best friend
Eating more foods with a high-fiber content can give a feeling of fullness and provide key nutrients (including complex carbs) to your body. Some foods that are high in fiber are brown rice, whole-grain pastas, and whole-grain bread.
3. Drink water
Drinking water is important when it comes to eating healthy and maintaining a healthy weight. Keeping a water bottle in your bag or at your desk will help your thirst throughout the day.
4. Bring variation to your protein routine
When eating proteins it is best to mix it up with seafood, beans, peas, unsalted nuts and seeds, soy products, and much more. Eating a wide variety of proteins is a good way to ensure you are getting the different nutrients that your body needs.
5. Prep and store
When going to the grocery store sometimes it is best to buy in bulk. However, since you will not be eating all the food you have purchased, it is best to prep and store. Cut up all of your fruits, vegetables and meats. Use what you need and store them in containers for another day during the week.
6. Make your food colorful
Eating foods that have a variety of colors will supply your body with a range of disease-fighting phytonutrients. Consuming a diversity of fruits (including apples) and vegetables of different colors ultimately helps your body and will be naturally fulfilling.
7. Strengthening your bones
Fat-free milk, low-fat milk, cheese, milk, yogurt, and fortified soymilk are good products to improve bone strength. If you love drinking coffee, try to include fat-free or low-fat milk in your daily brew.
8. Choosing your products wisely
When choosing your products, it is always good to do some substituting. Choose vegetable oils instead of butter and oil-based sauces for your food. Also choose fat-free milk and yogurt to cut down on saturated fat.
9. It’s all about balance
Use smaller plates to reduce the amount of food you eat. Eating in portions can help balance the food groups on your plate. Adding fruits and vegetables as part of your main course instead of your side dish is often a much healthier option.
10. Watch your sugar and salt intake
Watching your sugar and salt intake is extremely important for a healthy diet. Slowly reduce your sugar and salt intake so that your taste buds can have time to adjust. Try to avoid sugary drinks, canned soups, frozen dinners, fast food, and other products that may have hidden sugars in them. Eat foods that are naturally sweet such as fresh fruits and peppers. When cooking, try using alternatives such as black pepper, cayenne pepper, curry powder, and garlic to improve flavor without adding salt.