Those New Year’s resolutions to exercise more and improve eating habits may be a distant memory, but there is still time to turn things around in March for National Nutrition Month. The month-long nutrition education and information campaign started by the Academy of Nutrition and Dietetics focuses on the importance of making informed food choices and developing sound eating and physical activity habits.
The CDC cites unhealthy eating habits and lack of physical activity as leading contributors to premature death in the United States. And, obesity is linked to a host of health problems such as diabetes, heart disease and cancer. Good nutrition is a major key to overall health and making small changes in diet can make a big difference. Here are 7 ways to up your nutrition game this month:
Healthy Snacking Tip #1: Get the most bang for your (nutrient) buck.
Choose nutrient-rich snack foods that offer health benefits beyond a quick sugar high. Cheese, milk, fruits, leafy greens, and almonds contain high amounts of calcium. Protein-rich foods like meat, poultry, fish, eggs, and milk are great sources of phosphorus. These minerals are important in many parts of the body, including the natural repair of the early stages of acid damage to teeth. Fruits and vegetables are good choices, too, since they are high in water and fiber.
Healthy Snacking Tip #2: Avoid sticky situations.
Avoid foods which are low in nutrients yet high in sugar. Cookies, chips, and candies, for example, contain relatively large amounts of sugar. Beverages such as soda, sport drinks, and sweetened coffee and tea are major culprits as they are often high in sugar, without offering much nutritional value otherwise.
Healthy Snacking Tip #3: Go nuts.
Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Keep in mind that nuts are high in calories, so keep portion sizes small.
Healthy Snacking Tip #4: Snack mindfully.
Don’t eat your snack while doing something else — like surfing the Internet, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and enjoy your snack like you would a small meal.
Healthy Snacking Tip #5: Hydrate.
Water is important to almost every body function and process, including digestion. Not only that, but drinking enough water (eight glasses!) can help prevent headaches, increase energy, aid in weight loss and improve skin complexion. Hydrate for better nutrition and overall health!
Healthy Snacking Tip #6: Portion Pitfalls
Centers for Disease Control (CDC) research shows that people unintentionally consume more calories when faced with larger portions. This can mean significant excess calorie intake, especially when eating high-calorie foods. Be mindful of portion and serving sizes for the foods you consume to avoid over doing it.
Healthy Snacking Tip #7: Be prepared.
Set yourself up for success by preparing healthy, nutrient rich snacks in advance for the entire week. Organizing your snacks ahead of time helps you ward off cravings for unhealthy foods with little nutritional value. If you invest a little time on the front end to prepare snack for the week, you’ll be far less likely to fall victim to those afternoon sugar cravings.
Author
Joslyn Hatfield
Marketing Communications Specialist
Roseman University of Health Sciences