March is Nutrition Month. A time where people can reflect on their diet and how they can possibly improve it. This year’s theme is “Food connects us.”
“This is a great time for us all to get together with family, friends, and neighbors and share a meal together,” said Nicole Theriault, Clinical Nutrition Manager at Morrison Healthcare. Nicole has been seeing patients at Northern Light AR Gould for more than twenty years. “Take this time to learn about healthier foods to incorporate into your diet, and to learn recipes from each other’s cultures.”
So, what are some ways to incorporate more healthier options into our diets?
Add Fruits, Vegetables, and Whole Grains
“Fruits and vegetables should make up half of your plate. For vegetables, the more colorful and less starchy, the better.” Theriault said. Fruits and vegetables can make you feel full longer and are packed with vitamins and minerals.”
If you can’t afford fresh fruit and vegetables, Theriault says to plan your meals around the sales of the week, or you can also buy canned or frozen versions without added sauces.
For grains, Theriault recommends adding whole-wheat bread, pasta, and brown rice to your diet. Try to limit refined grains like white rice or white bread. “Whole grains are packed with fiber, vitamins, minerals, antioxidants, and phytochemicals. They are great additions to your plate!”
Use Healthy Oils
Look into using healthy oils like olive or canola oil while cooking and at the table. “Try to limit the amount of butter that you use. Moderation is still key, even with heathier oils.”
Choose Healthy Proteins
“Red meat is great to have once a week, but you shouldn’t make it a staple at every meal,” shares Theriault. “Try to look at leaner proteins like fish, poultry, or even vegetarian options like beans or nuts.” You should also limit bacon, cold cuts, and other processed meats as they can contain high levels of sodium and fat.
Drink Water
“Water is the best drink around! It’s important to drink eight glasses of water a day to stay hydrated.” If you aren’t a fan of water, Theriault says that you can look into adding lemon, limes, cucumbers, and other fruits to your drink to make it more refreshing. There are lots of great fruit/vegetable infused water recipes online which will help you limit sugared beverages such as soda, and juices.”
Resources
There are so many great cookbooks to help you add variety in your diet and add taste to those leaner proteins. Check out these great recipe websites for more inspiration!
If you have any questions, you can always talk to your primary care provider. They can refer you to several resources, including a visit with a registered dietitian.