Eat Right, Bite By Bite

We often attempt to make major lifestyle changes with the best intentions, only to find they are difficult to keep up with and leave us feeling defeated. March is National Nutrition Month®, a great reminder that healthy choices don’t have to be an all or nothing commitment. This year’s theme “Eat Right, Bite By Bite,” reminds us that every moment (or bite of food) is an opportunity to improve our health. It’s not the one major change that makes the most impact, but the small bites and daily choices that lead to one big result. Try taking a week-by-week approach to Eat Right this month.

Week 1: Eat a Variety of Foods Every Day

Choosing foods from each of the five food groups provides the variety of nutrients your body needs. As a reminder, the food groups include fruits, vegetables, grains, protein, and (of course!) dairy. Create meals that include at least 3 food groups, and snacks that include 2 to ensure variety. Milk is a simple way to add essential nutrients to a meal, and cheese paired with fruit makes a delicious snack. Flavorful yogurt (like lemon or raspberry) with fresh fruit and granola can be a breakfast meal or served as a dessert.

Week 2: Plan Your Meals Each Week

Take time to organize what meals will look like day-to-day. Consider busy days, those that include plans for dining out, and evenings with time for a home cooked meal. Build grocery lists around that plan, incorporating new foods along with family favorites. Milk, cheese, and yogurt are great staples to have on the list. Dairy in grab and go packaging is perfect for busier lifestyles and simple to add to snacks and meals. Additionally, preparing lunches the night before is a smart way to tackle the morning rush. If dining out, make your menu choice one that includes several food groups.

Week 3: Learn Skills to Create Tasty Meals

Preparing and enjoying meals at home often leads to more nutritious food choices. Whether you are a kitchen pro or new to the home cooking scene, simple tricks can help lead to healthy home cooked meals. Start by keeping healthy ingredients stocked. Remember the shopping list from Week 2? Include foods that are quick to prepare when time is short. Incorporating a mix of easy to prepare foods, like frozen vegetables, whole grain pasta, and milk can help reduce the stress of meal preparation, while still offering a variety of nutrients. Whether sitting down to a simple or gourmet meal, enjoying it as a family means healthier foods and healthier interactions.

Week 4: Consult a Registered Dietitian Nutritionist (RDN)

For a more personalized approach, ask your healthcare provider for a referral to registered dietitian nutritionists in your community. As the experts on food and nutrition, RDNs are qualified to give specific nutrition advice tailored to individual needs and goals. RDNs can weed out the food facts from the myths and can help make achieving personal health simple-one bite at a time!