March brings St. Patrick’s Day, Lent, and Easter to mind, but did you know it’s National Nutrition Month, too? It’s another reason to focus on healthy choices this month, but at MINT Nutrition, we do that year-round. And you’ll be thrilled to know we never ask you to give up your favorite treats.
Swearing off treats forever usually leads to guilt when your willpower wanes. Remember when you polished off that sleeve of cookies or bag of kettle chips in one sitting? Don’t beat yourself up. It happens. Instead, try these simple tips to balance out your favorite egg-shaped chocolates and a green beer (or two) at your local Irish pub.
Carbohydrates aren’t evil. They get a bad rap because they’re easy to overeat. Instead of eliminating carbohydrates, choose whole grains and be mindful of your portion sizes. Oatmeal, whole-wheat bread, brown rice, and quinoa are excellent whole-grain choices filled with fiber and phytonutrients. What are phytonutrients, you ask? They’re super healthy plant compounds, like isoflavones, carotenoids, polyphenols, and antioxidants.
Use a measuring cup to keep your portions in check if you like to be precise. Or use a 10-inch diameter plate at meals and limit carbohydrates to a fourth of the plate.
Fruits and vegetables are filled with fiber, nutrients, and phytonutrients. Fiber helps you stay full longer, feel satisfied, and snack less. We also recommend “eating the rainbow” because different colored fruits and vegetables have specific health benefits.
For instance, lycopene is a carotenoid and antioxidant found in tomatoes, red bell peppers, watermelon, red cabbage, and grapefruit. Eating red fruits and vegetables can reduce your risk of heart disease, cancer, diabetes, and osteoporosis. Orange and leafy dark green vegetables are full of another carotenoid called beta-carotene. Adding kale, spinach, and carrots to a meal can boost your immune system while benefitting your vision, skin, and bones.
Fill half your plate with a rainbow of fruits and vegetables to get your daily dose of essential phytonutrients, nutrients, and fiber. Plus, whole foods sources are always better than pills and supplements.
Snacking on crackers or pretzels won’t keep you full long because carbohydrates digest quickly. Stay satisfied longer by combining carbohydrates with protein, healthy fat, and fiber. This combination takes longer to digest and regulates your blood sugar, too. Here are a few examples for your next meal:
Protein or healthy fat paired with a high-fiber carbohydrate makes an excellent snack. Try some of these ideas:
Start small and make it easy.
You don’t have to change all your habits at once. Small things add up over time. You could focus on eating more vegetables at lunch and dinner first. Once that doesn’t seem difficult anymore, add fruit to breakfast. Then, you could work on choosing whole-grain carbohydrates instead of white rice and white bread.
Consistency is the key to long-term success. Perfection isn’t necessary (or realistic). Just do your best to work toward your goals every day. And remember, every meal or snack is another chance to fuel your body with nutritious food and feel your best!
Want MINT Nutrition to guide you on your health journey with customized meal plans, expert advice, and empowering support? Schedule your free consultation call with Christiane today!
