Eating Well Bite by Bite
March is National Nutrition Month - a time to take a step back and think about the food we are using to fuel our bodies and our busy schedules.
Making healthy food choices doesn't need to be restrictive or difficult. Over time, small changes can add up to big results! Check out these tips from Bronson's team of nutrition experts that can help you make healthy, balanced choices, one bite at a time. More tips will be added throughout the month.
Eat a variety of nutritious foods every day
- Incorporate foods from every food group.
- Hydrate often.
- Read nutrition facts.
- Practice portion control.
- Eat slowly.
Plan snacks and meals ahead of time
- Use a grocery list to shop.
- Be menu-savvy when eating out.
- Search the internet and Pinterest for healthy recipes to prepare at home.
- Keep healthy snacks at work or school, or while on the go.
Learn skills to create tasty meals
- Keep healthy ingredients on hand.
- Practice proper home food safety.
- Enjoy your meals at a table, instead of on the couch or in front of the computer.
- Reduce food waste.
- Try new flavors and foods.
Jump start your day with breakfast
Your brain needs fuel to perform at its best. Consuming a meal after waking can boost your energy and concentration. Those who eat breakfast tend to choose healthier foods throughout the day, be more physically active, consume more vitamins and minerals and have improved problem-solving skills. Even choosing something small, such as a piece of fruit or cup of yogurt, can have a positive impact on your daily health.
Celebrate healthy lifestyle choices
Practice positive self-talk along with body positivity and shed negative thoughts towards food. Instead of focusing on a specific body weight or size, prioritize food as nourishment and practice mindfulness during meal planning, prep and eating.
Rethink your plate
Have you ever thought about how you portion your plate? Try some (or all!) of the ideas below:
- Try using meat as a side rather than the main course.
- Try substituting half of the meat in your favorite recipe with mashed beans. For example, add some lentils to your meatballs, make chicken salad with chickpeas or put black beans in burger patties.
- Cook your favorite meals using tofu, beans or mushrooms instead of meat.
- Strive to fill half of your plate with fruits and vegetables.
- Always keep fruits and vegetable on hand. They can be fresh, frozen or canned.
- Prepare grains and cut vegetables ahead of time. Or, buy premade and precut. This cuts down on prep time and makes it easier to choose healthy options when on the go.
Learn about flexitarian eating
In short, flexitarian eating encourages eating lots of plant-based foods, with the addition of meat on occasion. While eating flexitarian, choose plant proteins and whole foods such as whole grains, fruits and vegetables. Limit processed foods, animal products and sweets. The flexitarian approach offers many health benefits, like a reduced risk of diabetes, heart disease and some cancers.
For more tips of eating well, click here. To learn about Bronson's team of nutrition experts and how they can help you be well, visit bronsonhealth.com/nutrition.