10 SMALL WAYS TO IMPROVE YOUR NUTRITION
You can eat more fruits, vegetables, whole grains, lean protein, lean proteins, low-fat dairy products, and whole grains for a healthier diet. National Nutrition Month is recognized annually in March. This month was established by the Academy of Nutrition and Dietetics. It is a chance to learn more about healthy eating habits and how to make informed food choices.
The Lawrence Public Library will host the annual Nutrition Carnival on March 11, from 11 a.m. until 1 p.m. Participating in interactive nutrition education activities is a great way to learn about healthy eating habits. This free event, co-sponsored by Lawrence Memorial Hospital, and Lawrence Public Library, is for children ages 4 and above. However, there will also be information for adults. You can watch the Last Carnival-Circus School members perform aerobatics, acrobatics, and visit the Edible Book Festival, the Musical Vegetables display, and the Food Freak Show. Registration is not required.
Healthy eating habits and regular exercise are key to staying healthy and reducing the risk of many diseases. Kansas has a 35 percent overweight population and almost a third of the obese population.
Excess weight can lead to many diseases such as stroke, Type 2 diabetes and coronary heart disease. This year’s National Nutrition Month theme is “Put your Best Fork Forward.” Eatright.org reminds us that every bite matters. Set small goals to make it easier for yourself to achieve your goals. Next, work your way towards the destination you desire. Set achievable goals to achieve lasting change.
Here are 10 ways to improve your nutrition.
- Your daily calorie intake should be kept to a minimum. You can find out how many calories are needed for your age, gender and activity level. To help determine your calorie and nutrient needs, For safe and healthy calorie goals and a plan for weight loss, talk to your doctor. As you work towards your goals, it is a good idea to collaborate with certified advisers like a nutritionist, fitness professional, or wellness coach.
- Eat less, but enjoy your food. Enjoy your food. Mindful eating is a way to enjoy your food. Mindless eating is when you eat quickly and don’t pay attention to what you are eating. This can lead to too many calories.
- Limit the amount of food you eat to a manageable and healthy level. America is prone to “portion distortion”. The super tracker website provides information on how much food you should eat each day to meet your calorie requirements.
- These foods include fruits, vegetables, whole grains, lean protein, lean proteins, low-fat dairy products, and fruits. These foods should be the base of your meals and snacks, not meats or other high-fat, non-nutritive foods.
- Fruits and vegetables should be a quarter of your meal plate. Vegetables and fruits (as well as grains) provide important vitamins, minerals, and phytochemicals. They are low in fat and high in cholesterol. They are also high in fiber, which helps with digestion and prevents constipation. A diet high in vegetables and fruits may reduce cholesterol and blood sugar, and help prevent heart disease.
- Make at least half of your daily grains whole grains. Whole grains are an excellent source of fiber and energy. You can read labels to identify whole grains.
- Choose leaner protein sources and make sure to include more plant-based protein in your recipes and meals. Protein foods can be derived from animal sources (meats, poultry, eggs, and milk products) or plant sources (beans and peas),
- Reduce your intake of less healthy foods. These foods are high in saturated and trans fats, added sugars, salt, and sweetened drinks. These foods are high in calories and have little to no nutritional value. These foods can be enjoyed as occasional treats, but not everyday.
- Reduce your sodium (salt intake). Reduce the amount of canned, frozen and packaged processed foods. These items can be purchased by using the Nutrition Facts label. This will allow you to select lower sodium foods. Restaurant meals with high-sodium sodium are another source of salt.
- Think about what you drink. Instead of high-calorie, sugary drinks, drink more water and unsweetened beverages. Many Americans eat soda, sweetened juices, energy, and sports drinks as a significant source of added sugars and calories.