This post was written by Katie Fulk, MA, RDN, LD, community outreach dietitian, Parkview Health.
Since 1973, the Academy of Nutrition and Dietetics has hosted National Nutrition Month®, an annual campaign with a focus on learning how to make informed food choices and creating lifelong healthy habits. This March, as we celebrate National Nutrition Month’s 50th anniversary, we are also learning how to “Fuel for the Future.” To assist us in embracing the theme, organizers provided weekly messages to consider each week in the month ahead.
Week 1: Eat with the environment in mind.
Did you know that approximately nine in ten Americans do not consume adequate amounts of fruits and vegetables in their diets? A diet rich in fruits, vegetables, as well as whole grains and plant proteins can provide our bodies with an abundance of nutrients. The nutrients found in plant-based foods can help lower the risk of chronic illness, aid in digestion, and support our overall health and well-being!
We aren’t the only ones to benefit from a diet rich in plant-based foods. Mother Nature does, too! Incorporating more plant-based foods into your diet can also help the fight against climate change by reducing one’s carbon footprint. Unsure how to get started? Here are some tips to consider:
- Join the “Meatless Monday” movement! Aim to enjoy at least one plant-based meal or shoot for all three.
- Incorporate a new-to-you plant-based recipe within your weekly meal rotation.
- Purchase in-season local produce that can be used in your next meal or snack.
- Plant and harvest from your very own garden. Growing your own food can provide a sense of accomplishment as well as support our environment.
Week 2: See a registered dietitian nutritionist.
There seems to be nutrition talk everywhere and it can be challenging to distinguish facts from fads! Luckily, registered dietitian nutritionists (RDNs) are trained to provide sustainable nutrition recommendations to achieve or maintain your optimal health. Nutritional needs are unique to everyone at every age, stage of life, medical diagnoses and activity level. Understanding how to provide proper fuel for our bodies is easier with the help of an RDN. If you think you could benefit from speaking with an expert, ask your doctor for a referral or check out one of Parkview Health’s free class offerings through the Center for Healthy Living.
- Register for a RDN-led class: Get the schedule
- Be the first to know about all class offerings each month by signing up for our Center for Healthy Living newsletter.
Week 3: Stay nourished and save money.
Make a plan! Map out your meals and snacks based on your weekly schedule and allotted food budget. When creating your weekly menu, assess items needed for purchase, store sales and foods that you already have on hand. Aim to enjoy most meals and snacks using food from home. Not only will this help cut back on food cost but also decrease the amount of excess sodium, added sugars and saturated fats you consume. Making a meal plan, sticking to your grocery list and shopping the sales, can help you stay nourished and save money!
Week 4: Eat a variety of foods from all food groups.
In 2011, the USDA changed from the food guide pyramid to the MyPlate diagram. This diagram is a realistic approach on how we should build our plates. The aim is to enjoy a variety of foods from all food groups to help us better meet our nutritional needs.
The USDA MyPlate recommends that we:
- Focus on whole fruit
- Vary our vegetables
- Make half of our grains, whole grains
- Vary our protein routine
- Move to low-fat, fat-free dairy, milk or yogurt (or lactose-free dairy or fortified soy versions)
Enjoying a variety of different foods can provide your body with the nutrients needed to support a healthy body.
Week 5: Eat tasty foods at home.
Cooking tasty meals at home can allow for experimentation with bold flavors and leftover utilization. Plus, the approach can help reduce food waste. Invite the whole family to assist in meal preparation. Getting everyone involved can inspire curiosity and creativity! When we share meals at home, we are doing more than just nourishing our own bodies. We’re creating happy memories with those we share it with.
Today, tomorrow and beyond National Nutrition Month, I would encourage you to make nourishing yourself a priority. For more information on how you can start to “Fuel for the Future,” join in on the National Nutrition Month celebrations by following Parkview Health on social media or visiting eatright.org.
