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How to Boost Your Health Through Food Choices
March is National Nutrition Month! What we decide to eat each day has a significant impact on our health.
General HealthClinically Speaking
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March is National Nutrition Month! What we decide to eat each day has a significant impact on our health. Our food choices on our energy levels, immune systems, gut health, and more. Fueling our bodies with healthy foods helps us perform better at daily tasks, exercise more, think clearly, and even feel happier. National Nutrition Month encourages people to learn about balanced eating and physical activity habits to be the healthiest versions of themselves.
In 2019, the CDC reported (opens in new tab) that only approximately 1 in 10 adults in the US met the recommended food and vegetable intake. The report found, “12.3% of adults met fruit recommendations, ranging from 8.4% in West Virginia to 16.1% in Connecticut, and 10.0% met vegetable recommendations, ranging from 5.6% in Kentucky to 16.0% in Vermont.” In addition, “The prevalence of meeting fruit intake recommendations was highest among Hispanic adults (16.4%) and lowest among males (10.1%); meeting vegetable intake recommendations was highest among adults aged ≥51 years (12.5%) and lowest among those living below or close to the poverty level (income to poverty ratio [IPR] less than 1.25) (6.8%).” These numbers reflect deep social problems that create barriers to a healthy variety of fruits and vegetables for many people in the US. States should make increased access and affordability of fruits and vegetables a priority.
Too few US residents eat a balanced diet with the recommended amount of fruits and vegetables. What you eat plays a vital role in your health. There are many ways to boost your overall health and wellness through your food choices. To make it simpler, we’ve gathered 6 tips on how to improve your nutrition.
1. Eat breakfast
We always hear that breakfast is the most important meal of the day- but is it true? Breakfast certainly helps you start your day on the right foot. Eating a healthy breakfast every morning is . When you eat breakfast within two hours of waking up, you’re fueling your body with the nutrition it needs to perform best.
If you’re rushed in the mornings, consider planning what you’ll eat for breakfast the night before and making sure it’s either ready to go, or quick to prepare the next day. That way, you don’t end up skipping breakfast. For example, making overnight oats is a great way to ensure you’ll have a healthy breakfast the next day. Or, consider having the items you need to cook breakfast ready the night before.
Aim to avoid processed sugar in your breakfast, and instead include fruits, vegetables, whole grains, and proteins. Try toast with peanut butter or cottage cheese, omelets with your leftover veggies, or greek yogurt with fruit.
2. Make half your plate fruits and vegetables
Fruits and vegetables should be a cornerstone of your diet. They add vitamins, minerals, and fiber to your meals. They also make the flavors and textures of your meal more diverse (and more delicious!).
A good goal to follow is filling half your plate with fruits and vegetables at every meal. When you’re planning what to eat, focus on fruits and vegetables first, and then decide what kind of grains and protein can go with them. Another way to think of it is striving to eat 2 cups of fruit and 2 & 1/2 cups of veggies each day.
3. Get to know food labels
Understanding the Nutrition Facts panel of what you’re eating will help you best chose foods that meet your nutrient needs. For example, it’s important to keep in mind how much sodium, sugar, and saturated fat that you’re consuming each day.
Looking over your food labels can also help you understand exactly what ingredients you’re eating. If you are trying to stick to more natural options, see what sort of additives and/or preservatives are in the foods you’re eating.
You should avoid dehydration as best you can- it causes unclear thinking, mood changes, overheating, and can lead to kidney stones and constipation. You’ll need more water than usual if you’re in a hot climate, are sick, or are more physically active.
To help yourself drink more water, keep a water bottle with you, choose to drink water at meals, and avoid sugary drinks.
5. Make healthy snacks
Healthy snacks sustain your energy levels in between meals. Prioritize including foods from two or more food groups (grains, fruits, vegetables, dairy, and protein). When possible, try to make snacks out of fruits, veggies, whole grains, and healthy proteins instead of packaged foods, like chips or sweets.
There are many quick and easy snacks that will fill you up and give you the energy you need to get through the day. Some ideas are celery with peanut butter, avocado toast, or greek yogurt with fruit.
6. Slow down at mealtime
Be mindful at meals. Avoid eating on the run or in a big rush. When you take time to focus on and enjoy what you’re eating, you’ll be more aware of the foods you enjoy and which you don’t. This will empower you to better decide which healthy foods you want to work into your routine. It will also help you appreciate the flavors and textures of the food, which will elevate the experience. It may also motivate you to add more elements to your meals, to make the flavors and textures more interesting. For example, instead of eating chicken and rice, you may feel inspired to make chicken, rice, and broccoli.
Eating slower is also better for digestion, and can boost satisfaction after a meal. If you’re eating with other people, slowed eating will allow you to better enjoy their company, and improve the experience of the meal as a whole.
Everyone is different and finding the balance and amount of foods that your body needs will allow you to feel your best. Also, social and economic barriers bar many individuals and families from accessing the healthy food they deserve. Each person’s status, unique routine, dietary restrictions, religious or cultural norms, and preferences will shape their diets. What’s important is finding the healthy, balanced diet that works for you.
