By March, your New Year’s Resolutions may have moved to the back of your mind and you’re looking for a new source of motivation. You are in luck as March is National Nutrition Month. It’s the perfect reason to set a goal and spend the next few weeks creating healthy lifestyle habits.
This year’s theme is “Savor the Flavor of Eating Right.” Everyone is different and may interpret this differently. It might mean cooking with more spices and herbs and less salt or re-framing food to enjoy more the food that provides us with nutrients.
Over the coming weeks, pick one of the following goals* and work to make it a habit that will stay even after March is over.
- Eat 5 fruits and vegetables a day. Ideally, try to get 2 servings of fruit and 3 servings of vegetables, but the key is to increase color on your plate.
- Drink at least 64 oz. of water daily.
- Make half (or more) of the grains you eat whole grains.
- Decrease added sugar intake, by eating less than 10% of total calories from added sugars.
- Limit sodium intake by cooking more at home, using herbs and spices for flavor and limiting prepackaged foods.
- Add physical activity to your daily routine to include at least 30 minutes of moderate activity.
- Eat seafood twice a week. While salmon, trout or tuna are high in omega-3s, any type of fish is a great alternative to high fat meats.
- Watch portion sizes and start by making sure your plate is 9 inches in diameter. Many plates are 11-13” so think about drawing an imaginary fill line.
- Eat something within 2 hours of waking up.
- Increase fiber intake to include at least 21 grams daily and likely more (depending on age and gender). Eat more fruits, vegetables and whole grains.
Use any of these goals as they are or modify them to make them personal to you. Then, let us know how your goals are progressing!
*Sample goals are developed for the general population without taking into consideration any specific conditions. These are not designed to change any recommendations provided by a Registered Dietitian or other medical professional.
Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties.
She is the owner and founder of I Live Well Nutrition her Dietitian practice which started in 2007 and serves clients in the Austin, Texas area in two locations. Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.