- Feb
- 26
- 2019
Make March your personal nutrition month
By Michelle Milgrim, MS RD CDN, Manager, Employee Wellness
When you take small steps to build new habits, you’ll be surprised what a difference you can make in your health and energy. National Nutrition Month is a good time to explore new healthy eating habits, one week at a time.
Here are tips to support your personal nutrition throughout March.
Week 1 – Try a new superfood
The term “superfood” is commonly used to describe foods that are nutrient-dense and good for your health. While superfood is not a regulated term by the Food and Drug Administration (FDA) – there is no legal standard to define its use by marketing companies – most fruits and vegetables could be considered superfoods because they are rich in a variety of vitamins, minerals and fiber, as well as lesser understood polyphenols and other bio-actives with antioxidant or anti-inflammatory properties. A diet rich in a variety of superfoods like fruits, vegetables, whole grains, nuts and beans, healthy fats and lean proteins is the basis of a healthy diet. Try these tips to sneak more superfoods into your day:
– Smoothies. All types of berries and fruit are easy and delicious addition to morning or mid-day smoothies. Toss in a dark leafy green like kale or spinach, to pack in iron, vitamin K, lutein and zeaxanthin. Avoid adding greens if you’re blending with dairy (milk or yogurt), as these calcium-rich bases prevent absorption of iron from the greens.
– Mix it into your favorite dish. Chopped vegetables can be added to many dishes without significantly changing the flavor profile or mouth-feel of the final product. Add cauliflower or roasted butternut squash to your next mac and cheese; chopped spinach in baked ziti can look just like basil; puree or dice veggies in soups, stews and chili. The options are endless.
– Bake it in. Sweeter root vegetables are delicious in breakfast breads. Try shredded, diced or pureed carrots, zucchini, and pumpkin. You can also add more traditional fruits and nuts like berries and walnuts for an extra nutritious punch.
Week 2 – Power up on plants to prevent cancer
No single food or food component can protect you against cancer by itself. But research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods helps lower risk for many cancers, according to the American Institute for Cancer Research (AICR).
– Foods can fight cancer both directly. In laboratory studies, many individual minerals, vitamins and phytochemicals found in plant foods, demonstrate anti-cancer effects. Evidence suggests it is the synergy of compounds in the overall diet that offers the strongest cancer protection.
– … and indirectly. AICR research finds that excess body fat increases the risk of 12 cancers. Vegetables and fruits are relatively low in calories. Whole grains and beans are rich in fiber, which also helps with weight management. That is one reason AICR recommends filling at least two thirds of your plate with plant foods.
During Week 2, set a personal goal to incorporate more plant-based eating into your diet. For example, if you usually eat plant-based only meals once or twice a week, aim to increase it to three or four times this week.
Week 3 – Hydrate with H20
While water can be a boring drink, it’s necessary for healthy living. Staying hydrated ensures that your body has adequate water for flushing out toxins, transporting vital nutrients to cells and keeping tissues in the nose, throat, eyes and ears moist. In fact, every system in your body depends on water to function. Drinking at least eight glasses of fluid a day will help you reap the health benefits of being hydrated. Make drinking water more fun by flavoring it with a few simple tricks:
– Infuse your water. Fruit, vegetables and herbs add subtle flavor. Try combos of things you like, such as cucumber and mint. Or apple slices with cinnamon sticks. Add to your water overnight and enjoy the next day.
– Make unsweetened tea. Add your favorite tea bag to a cup of cold or room temperature water and take it to go for a day of hydration.
– Use a straw. Straws can help you drink more by drinking faster. Change up your routine to keep interested in your cup of water.
– Eat high water content foods. Watermelon, cucumber, citrus fruits, and salad greens are great sources. You can also make your own water-based ice pops at home with some of these ingredients.
– Make it bubbly. Try seltzer instead of plain old water for a twist. Add a splash of juice for a touch of sweetness.
– Buy a new water bottle. Make sure water is always within reach so it’s the first and easiest option when you’re thirsty.
Week 4 – Nutrition resources from myWellness
Take advantage of the wealth of well-being programs provided by Northwell online, on your mobile device and at your worksite. Discover how myWellness, Northwell’s employee wellness portal, gives you a range of tools you can access easily, at a time that’s best for you, while you earn myRecognition points along the way. In addition to nutrition, you’ll also find stress reduction support, personal challenges for healthy habits like drinking more water or getting active, and so much more. Visit northwell.edu/mywellness or download the Virgin Pulse mobile app.
For a variety of nutrient-packed Healthy Choice recipes, search “Northwell Healthy Choice” on the employee intranet.