Monthly Bites #2 - March 2020

Happy National Nutrition Month!!There is so much to love about the month of March—beautiful weather approaching, my hubby’s birthday which also happens to fall on the first day of Spring (shout out to you, babe!), and a personal favorite of mine, National Nutrition Month! National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to focus on the importance of making informed food choices and developing sound eating and physical activity habits. Each year, the Academy focuses on a different theme for the month, and this year’s theme…(Clark Griswold drumroll please)…is…

EAT RIGHT

BITE BY BITE!

Whether you are looking to lose, gain, maintain weight or simply figure out what the heck to put on your plates (on most days 😊), National Nutrition Month provides the resources to point you in the right direction. Covering a wide range of topics including how to enjoy more fruits and vegetables, eating right with less added sugars, and getting the facts on the new food labels, these evidence-based tips and tools will clear the cluttered world of diet and nutrition for you. Because who has time to search relentlessly for the best go-to meal when you’re constantly on the run?? Oh, I’m so glad you asked! Without further ado, may I present to you: Top 10 Tips for Healthy Eating on the Run!

1. Think ahead and plan where you will eat. Think: Carry-out options and a wide range of menu items.
2. Take time to look over the menu before you carefully select—most if not many menus have special sections for “healthier options”
3. Review nutrition information and look for the following words that indicate healthier cooking methods used- grilled, baked, broiled, roasted, braised, poached, and steamed.
4. Avoid the following menu items with the descriptions batter-fried, pan-fried, crispy, creamed, buttered, and battered. These typically indicate higher levels of saturated fat and calories. If these are the only options available, order only occasionally and in smaller portions.
5. Order the “regular” or even “child-sized” portion if available to control portions! For a lighter meal, order an appetizer vs. a full meal.
6. Think about your food choices for the entire day. If you’re planning a special restaurant meal in the evening, have a lighter breakfast and lunch. But, NEVER SKIP MEALS.
7. Hunger can drive you to eat too much bread before your meal arrives (see #6!); Hold the bread or chips before your meal is served. Out of sight, out of mind.
8. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers, or other vegetables.
9. Eat your lower-calorie food first— Think: soup or salad. Then follow-up with a light main course.
10. Be size-wise about muffins, bagels, croissants, and biscuits. A “jumbo” muffin has more than twice the calories of a regular size!

Hungry for more?? Search out www.eatright.org/nationalnutritionmonth for lots more great tips on how you can continue to eat right bite by bite!

To your health,

Dana Kennedy, RDN, LDN

References:https://www.eatright.orghttps://www.eatright.org/-/media/eatright-files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/2020/ernt_healthy_eating_on_the_run_nnm2020_31tips_final.pdf

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