Celebrate National Nutrition Month: Eat Right, Bite by Bite.
National Nutrition Month, created by the Academy of Nutrition and Dietetics, is celebrated each year in March and focuses on the importance of making informed food choices and getting enough daily physical activity. This year’s theme, Eat Right, Bite by Bite, supports the philosophy that every little bite of nutrition counts, and is a step in the right direction. From planning to creating healthy meals, choosing the right foods can make a significant difference in your health. One way to take a step in the right direction is to eat healthy at work. The Academy of Nutrition and Dietetics says the guidelines for eating at work should mirror those at home: Enjoy a wide variety of foods from all the food groups and pay attention to portion sizes.
Brown Bag It
Skip the prepackaged foods from the vending machine and instead pack a nutritious lunch and snack following these tips:
Lunch:
- Use healthful recipes to create your meals.
- Use a grocery list to shop for nutrient-rich foods.
- Make your meals colorful and satisfying by including lean sources of protein, whole grains, vegetables, fruits and low-fat or fat-free dairy.
- Turn your healthful dinner leftovers into the next day’s lunch.
Snacks:
- Pack whole fruit or cut, raw vegetables for snacks with a crunch.
- Keep unsalted nuts, dried fruit, a jar of peanut butter and whole wheat crackers in your desk.
- Snack on protein foods and sources of dietary fiber, such as an apple with peanut butter, to fill you up and keep you satisfied until the end of the day.
Plan It
If you plan to have lunch in the cafeteria or a fast-food restaurant:
- Look for key words on the menu such as “grilled,” “broiled” or “steamed,” which means the food is cooked with less fat.
- Consider swapping French fries for a green salad and ask for sauces on the side.
- Be mindful of your portion sizes and consider splitting large portions into two meals.
- Eat your meal slowly to give your stomach time to tell your brain that it’s full.
- Drink plenty of water to stay hydrated throughout the day.
Celebrate It
It’s difficult to resist the lure of the office snack table or birthday celebration, so:
- Eat lunch before perusing the snack table.
- Savor foods you truly enjoy and pass up those that don’t interest you.
- Move your socializing away from the food to minimize unconscious nibbling.
A registered dietitian nutritionist (RDN), is a credentialed expert in food and human nutrition. RDNs, also known as RDs, can help create a personalized eating plan tailored to your lifestyle, food preferences and physical activity goals. Learn how to find a Registered Dietitian Nutritionist near you.
More on Nutrition and Shield’s RDNs:
Nutrition and Your Skin: Top 10 Tips
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