March is National Nutrition Month

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Did you know that March is National Nutrition Month? This month we will be featuring nutrition-related information to help boost your nutritional intake. Not only can healthy food lead to better health, but it can taste good too! Here are our first tips to get you started on your journey towards better health:


When it comes to eating healthy, most of us know that eating smaller portions throughout the day is much healthier for you than three large meals. What many people quickly realize, however, is that eating those small portions throughout the day can be challenging! Research shows that compared to 20 years ago, people are eating larger servings, both at home and eating out. But why? Are people hungrier now than they were 20 years ago? Well, not exactly. It seems that cup and plate sizes are the culprit.


Did you know that dinner plates at restaurants have increased from 10 inches across to 12 inches? This may not seem like a big deal, but this seemingly small increase allows for 25% more food on a person’s plate! This means we're getting more food AND more calories, and we don't even realize it! 

So, what can we do? The key is practice mindful eating. Practice eating more slowly, and take time to enjoy your food. This gives your body more time to realize you’re full, so you will eat less and avoid that uncomfortable feeling of over eating. Eat until you feel satisfied, NOT until you’ve cleaned your plate.

Also, keep a mental picture of what the "ideal" plate looks like and do your best to mimick this on your plate. About half your plate should be fruits and vegetables, with a quarter for grains and a quarter of meat and other protein sources. So the bottom line is this: strive to eat small, frequent meals to keep yourself full and satisfied and to prevent cravings, include a lean protein source with each meal and snackremember, and do yourself a favor - pre-plan! You'll thank yourself afterward!

References
Associated Press.  (2006, December 6).  Portion sizes growing with American waistlines. Retrieved from http://www.msnbc.msn.com/id/16076842/

Academy of Nutrition and Dietetics.  (2012).  Food, nutrition and health tips from the Academy of Nutrition and Dietetics. Retrieved from http://www.eatright.org/NNM/content.aspx?id=5342

Davis, C. (Photographer). (2011). Birdseye vegetable chicken plate. [Photograph]. Retrieved fromhttp://foodfamilyfinds.com/wp-content/uploads/2011/07/Birdseye-Vegetable-Chicken-Plate.jpg

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