A Healthy You: 5 Ways to Celebrate National Nutrition Month

By Cindy Gates

March is the time when dietitians promote the role of healthy eating to control weight and prevent chronic diseases. Below are some suggestions to celebrate National Nutrition Month with a healthy flare.

#1: Eat your fruits and vegetables

Yes, it’s true and I will keep telling you to aim for 5-9 servings a day. Try to incorporate a fruit or veggie into each meal or snack. Focus on veggies, think of veggies as major league players and fruits as minor league players.

#2: Eat breakfast like a king, lunch like a prince and supper like a pauper

We tend to eat a light breakfast or even skip it, grab lunch on the run or eat at our desk. It’s better to eat your calories earlier in the day so you don’t sleep on loads of calories at night.

#3: Have healthy snacks ready to go

When we get the munchies, we tend to reach for anything in site. Try to have portion controlled snacks always available at your desk or in your purse. Try things as nuts, trail mix, dried fruit or whole grain crackers.

#4: Make a plan

“If you fail to plan, then you plan to fail”. 75% of Americans have no idea at 4:00 what they will be cooking for supper at night. Try to plan your meals or at least have healthy options on hand.

#5: Learn the 90/10 rule:

Ninety percent of the time choose a healthy food and leave 10% for celebrations and sweets. Allow 200 calories for sweets per day.What steps will you take in order to celebrate National Nutrition Day?A Healthy You is a regular column about nutrition, healthy living and cancer care. It is written by Cindy Gates, RD and LD and the Cancer Center’s Oncology dietitian, herbalist and Certified Wellness Coach.