Even though the month is almost over, we want to remind you again that March, is National Nutrition Month, so during this time of year, we like to take a closer look at what we eat and how it affects our overall level of wellness. You’ve probably heard the expression, “You are what you eat” and we couldn’t agree more! What we put into our bodies directly affects our ability to function at our best. What we eat impacts everything from our ability to build muscle to our ability to fight off illness. If you’ve been looking for an excuse to start eating healthier and take care of your body, now is the time to do it.
Let’s get started with 10 easy tips for better eating that you can start today:
1. Drink a glass of water prior to eating. Not only will this help you manage your appetite, but it will also keep you hydrated.
2. Add more super foods to your diet. Foods like Kale, Broccoli, Blueberries, Sweet Potatoes, Eggs, and Oatmeal, which are rich in nutrients and can help you lose weight, feel better, and even prevent illness.
3. Learn your portion sizes. Overeating becomes easy when we don’t know what the correct serving sizes are. Why not use the trick of downsizing your dinner plates. Today, most homes are filled with large dinner plates, but they also have much smaller sandwich plates. Try substituting the sandwich in place of the dinner plate. This way, you can still put a variety of selections of foods on the plate but because of its size the portions will be much smaller, thus you are still getting the variety you’re looking for but a smaller portion of it, see, if you stick to this new plate size, you will in time get used to the smaller amounts and in turn lose weight.
4. Take your time while you eat. Rushing through eating means you’ll usually eat more than you need to. Give yourself time to actually savor your meal. Besides savoring the meal, take the time to speak with your dinner companions. By doing this, it will stretch the amount of time you spend eating your food instead of consuming it all much too fast.
5. Eat the rainbow. Colorful fruits and vegetables should take up at least half of your plate. Vary your choices by trying to eat a different colored fruit or vegetable at every meal. (P.S. Colorful foods are usually rich in nutrients and antioxidants!) Try to add a variety of the Super Foods to each meal to make sure you are taking advantages of all of their benefits. These Supper Foods were mentioned above. You can never get too much of this good thing!
6. Always eat breakfast. High protein breakfasts can keep you feeling energized throughout the day while boosting your metabolism. You’ve heard variety is the spice of life. Well don’t be bored eating the same old breakfast each day. Even though you might be on an oatmeal breakfast routine for the fiber and protein. Why not add some Blueberries, Raspberries (Remember those Super Foods???) You can also add some slivered almonds or toasted pine nuts and walnuts to your oatmeal and you will find that besides the boost in antioxidants and fiber you’re also going to feel full much longer.
7. Cut out calories by always drinking water instead of sugary soft drinks. Even if it says “0” calories, there are other factors that go into making those diet drinks that would be just better if you passed on them. If you get tired of just plain water, why not add a spritz of juice from a real lemon or lime?? Sometimes a sprig of Mint or Rosemary to your water can be just refreshing enough to take your mind off of the bland water taste. And don’t forget there is nothing wrong to adding a teaspoon of honey, the natural kind of course. Much better for you than anything refined, like regular table sugar.
8. Eating out? Take half your meal home. Restaurant portions are notoriously oversized and you’ll get more than one meal for the price! Plus, you can always add some Super Foods to supplement that take out order.
9. Try the Mediterranean diet for better cardiovascular health and longevity. This diet is rich in healthy fats from olives and nuts, as well as lean protein, lots of fish, and plenty of fruits and vegetables. Again, remember, Variety is the spice of life!
10. Avoid processed foods as much as possible, as these foods often have chemicals and not-so-good-for-you ingredients.
We are not saying to eat everything organic, however the cleaner you eat, knowing where your food is coming for and trying to stay away from additional chemicals, whether its been added to animal feeds or insecticides and pesticides that were used on produce growing fields. The cleaner and natural you can eat the better overall you will begin to feel.
So don’t just let the month of March slip by and once it’s over you go back to your regular eating habits. Making March the month you start eating healthy with better food choices and smaller portion sizes and you will soon find a much slimmer you starring back at you from that mirror in the morning. Eat Well!!
Celebrate National Nutrition Month with Heart Rate Monitors USA
Posted by Beth Hartman