National Nutrition Month
March is National Nutrition Month
and the theme this year is “Bite Into a Healthy Lifestyle”. The theme encourages the public to implement
gradual and healthy lifestyle changes including those related to food choices
and physical activity. This may look a
little different for everyone depending on your health status or life situation. These lifestyle changes will help to prevent
disease, maintain a healthy weight and promote overall health. Below are some healthy lifestyle tips to
gradually implement in your life or spark ideas for your own healthy tips.
Food & Beverage
- Whole Foods - Gradually try to incorporate more whole foods versus processed foods. This could look like ordering grilled chicken with a side of veggies, avocado and black beans instead of a hamburger with fries or snacking on nuts and fruit instead of chips and candy.
- Fruits and Vegetables - Whatever your current diet may be, try to add one more fruit and vegetable a day each week. This may look like adding fruit to oatmeal, a smoothie or eating some as a snack. You could also add in new and/or more vegetables to an omelet, stir fry or salad.
- Water – Try to carry around a water bottle to increase your chances of water intake, prevent intake of sugary drinks and improve hydration and energy through the day. Even try adding flavors such as lemon or lime to change up the taste!
Physical Activity
- Amount – The goal is to gradually incorporate some form of moderate physical activity 5-7 days of your week for 30-60 min. Get creative with your time! Split the 30 min into three 10 min segments if that’s what will work for you right now.
- Make it Fun – Do whatever will get you moving! Try yoga, walking/hiking, strength training, gardening, team sports, dancing, chores around the house, or a bike ride. Again, get creative with your schedule and what you enjoy.
- Be Smart – Remember to gradually increase your activity level according to your current fitness ability to prevent injury. For example, if you eventually want to jog 3 miles, set smart goals of first walking, then jogging and walking in intervals and eventually increasing jogging distances that will lead up to 3 miles.
Stress Management
- Sleep – Try to get 7-9 hours of sleep every night to ensure that your body tissues are repairing, to improve learning and mood, and to reduce anxiety. Take a few deep breaths before bed, avoid any “screen time” 30min – 1hr before sleep, and ensure your sleep environment is dark and comfortable for optimal sleep.
- Time Management – Manage your time and prioritize various tasks and responsibilities according to importance. This will prevent you from over committing, keep you organized, and help to reduce overall stress.
- Laugh and Talk – Take time each week to laugh and have a meaningful talk with a friend and/or family. Laughing takes our mind off of stressful situations and having a meaningful conversation helps us work through problems, connect with others and prevent worrying.
Reviewed by: Sarah Drake, MS, RD, LD
For more information about National Nutrition Month including blogs and tip sheets visit: http://www.nationalnutritionmonth.org/nnm/
