March is National Nutrition Month® and the theme for 2017 is “Put Your Best Fork Forward”. The Academy of Nutrition and Dietetics (AND) reminds us that each bite counts. Making just a few small changes to our diets can provide a lasting positive effect on our health. Take a moment to think about what you can change in your diet. Are you lacking fruits and vegetables? Do you eat a lot of red meat and/or saturated fat? Are you drinking enough water? Once you determine where you need to improve, how are you going to achieve your goal? I suggest creating SMART goals which can help you reach your overall goal by achieving smaller goals. If you are interested in help with creating your goals, call or email me to schedule an appointment!
Putting your best fork forward also means being aware of your portions sizes and eating balanced meals. The United States Department of Agriculture (USDA) replaced the food pyramid a few years back with MyPlate. It is a visual representation of what your plate should look like by incorporating all of the necessary food groups and sticking to a 9″ plate. By following a well balanced diet, you will be getting all sort so vitamins and minerals to help keep your body thriving for a long time.
This month, I challenge you to try one new fruit and one new vegetable each week. Think about what fruits and vegetables you have never tried before. Browse the produce area of your grocery store to give you ideas. Incorporate these new foods into your meals. If you are sensitive to specific textures, try chopping it very fine into a sauce. For example, chop a zucchini into turkey chili or add fresh pomegranate seeds to a fruit salad. If you aren’t sure how you feel about the taste, try again in a different recipe.
Here are a few ideas to help get you started:
- Pomegranate & Dark Chocolate Bites
- Roasted Garlic Brussel Sprouts
- Roasted Lemon Parmesan Garlic Asparagus
- Strawberry Mango Salsa
- Beet & Blueberry Bruschetta
Remember, trying a new fruit or vegetable doesn’t mean you have to cook. Try eating a crisp pear or make a fresh spinach salad for lunch instead. Experiment with your taste buds!