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National Nutrition Month: 31 Tips to Improve Your Nutrition Today!

Kayla Reynolds, MS

Happy National Nutrition Month, Noomers!
To celebrate, our team of in-house registered dietitians, nutritionists, and nutrition scientists put together our top nutrition tips that you can try today that we shared on our Facebook page throughout the month of March. In case you missed it, we put together our 31 “Nutrition Tips of the Day” all in one place.

  1. Take it to-go: Did you know that most restaurant dishes are at least 2-3 times a a healthy portion of food for a meal? If you’re going out to dinner, ask for half of your meal to be put in a to-go box before it’s even served!
  2. Spice up your life: Are your vegetables bland? Is baked chicken getting old? Cooking with spices are a great (calorie-free!) way to add flavor to food. Steam spinach with garlic, roast sweet potatoes in cinnamon, or bake tilapia with cayenne. The flavor combinations are endless!
  3. Wake up n’ water: Drinking water is important to stay hydrated and it can help keep your appetite at bay. A lot of my people struggle to drink enough water throughout the day. When you wake up, try drinking 1-2 big glasses of water. It’s a great way to get more water and it sets a positive tone for the day!
  4. Eat without electronics: Eat at least one meal today without any electronics. Eating without these distractions is a great way to be mindful, savor your food, and tap into your hunger and fullness cues. You’ll probably notice that you naturally eat less yet feel much more satisfied afterwards!
  5. Skip the added sugar: Forego the flavored yogurt at the grocery store! Instead, toss some frozen berries in a container of plain yogurt the night before. When the berries thaw, their juices naturally sweeten the yogurt!
  6. Go green: Leafy green vegetables are a great source of essential nutrients including vitamins A, C, and K, minerals like iron and folate, and fiber. Sneak an extra dose of these superfoods by adding a handful of spinach or kale to your morning smoothie.
  7. Start with a soup: Start off any meal with a low-calorie, broth-based soup, like minestrone. Studies show that people who start off there meal this way end up eating less calories overall than those who dive right into the main course!
  8. Eat the skin: Stop peeling your produce! Did you know that the skin contains a lot of important vitamins, minerals and fiber? Instead, wash, scrub, and dry your produce well, and enjoy the whole fruit or vegetable.
  9. Forget “family style”: Instead of putting all your home cooked (or take out!) goodness on the table you’re eating at, leave it in the kitchen. This way, you won’t be as tempted grab seconds or keep picking at food even after you’re full.
  10. Take a break: Battling a really strong craving? Tell yourself you can have whatever you’re craving if you are still hungry in 15-20 minutes. In the meantime, have a glass of water and give yourself a chance to really tap into your hunger cues instead of just reacting to the donuts in the break room!
  11. Don’t skip meals: While people often skip meals to lose weight, it can often have the opposite effect. Waiting until you’re too hungry to eat can cause you to make poor food choices and sabotage your progress.
  12. Flavor your water: Struggling to drink more water? Try adding fresh lemon and lime slices or a small handful of berries to your water to add a refreshing burst of flavor!
  13. Get inspiraled: Cut calories and add a boost of nutrition by replacing traditional pasta noodles with spiralized veggies. Zucchini, carrot, beet, and butternut squash noodles are our favorites!
  14. Skip the crust: It’s National “Pi” Day! Want to healthify that apple pie? Sauté diced apples in cinnamon over medium-low heat for a nutritious, delicious, low-calorie alternative. You won’t even miss the crust!
  15. Batch cook: Cooking every night can seem tedious. When you cook, double, triple, or even quadruple recipes, portion out servings, and freeze them for no-fuss meals in a pinch!
  16. Turn up the tea: Craving sweets? Warm up with a nice cup of herbal tea. With flavors like apple cinnamon, pumpkin pie, and peppermint bark, you’ll curb your sweet tooth in no time!
  17. Save time with a slow cooker: Prep your veggies and lean protein in the evening. Toss them in the slow cooker, add seasonings, and turn it on in the morning. Have dinner ready for you when you get home from work!.
  18. Skip the bread basket: Going out to eat? Ask your server to hold the complimentary chips and dip or bread basket! These foods are full of empty calories and won’t cause you to eat any less of your main course.
  19. Put your fork down: Mindful eating is a great way to help you focus on your hunger and satiety cues and eat less calories overall. Try putting your fork down in between bites to slow down and mind your meal!
  20. Eat something first: Going grocery shopping? Make sure to have a small meal or snack before heading out the door. That way you’ll be able to make healthier choices, and chips and cookies will be less likely to “fall” into your cart.
  21. Check the menu first: Going out to eat? Do your research! Many restaurants have the menus listed online so you can plan out what you’re going to eat. Many restaurants have their nutritional information available — use this as a guide to make healthier choices.
  22. Use a side plate: Serving your meal on a side plate instead of a large dinner plate tricks your mind into thinking you’re eating more while keeping your portions in check!
  23. Chew your food: … not just enough to swallow. Take the time to chew each bite at least 20 times. Not only will this help improve your digestion, but this will also help slow you, pay attention to your hunger and fullness cues, and truly enjoy your meal!
  24. Eat regularly: Going to a special event this weekend? Don’t change your eating habits the day of the party. Eat a veggie-packed, protein-rich breakfast and lunch so that you’re not starving when you get to the party. Chances are if you wait until the party to eat something, you’ll just end up raiding the buffet table and regretting it later!
  25. Read between the lines: When you’re out to eat, look for keywords. Crispy, crunchy, golden, creamy, sauteed, and pan-fried are typically indications that a dish is fried and/or high in calories and (less health) fat. Steamed, baked, grilled, and broiled are usually used to describe healthier alternatives that are prepared with little to no added fat. In doubt? Ask!
  26. Swap n’ save: Forget the old sandwich breads, buns, pitas, and tortillas. Serve up your favorite protein and veggies in a collard green wrap or romaine lettuce bun.
  27. Go meatless on Mondays: Challenge yourself to go meatless on Mondays as a way to incorporate more plants protein and produce into your diet. Simmer vegetarian chili, serve up a homemade veggie burger, or throw together a quinoa salad — the possibilities are endless!
  28. Sit down to eat: Once you’ve made your meal, put your food on a plate, grab a hold of cutlery, and sit down at a table to eat. To really make an event of it, set out a nice placemat, light a candle, or do anything else that can help you transition from life’s hustle and bustle to enjoying a nourishing, mindful meal.
  29. Make a list: Before going grocery shopping, take a look at what food items you have in your fridge and pantry, then make a list of the meals you want to make for the upcoming week. Then, make a list of food items you will need to make these meals. Once you have your list, the most important part is to stick with it!
  30. Bring a dish: If you’re going to a dinner party or special event, prepare a healthy appetizer, side dish, or dessert that you’ll feel good eating. That way, you’re sure to have at least one nutritious option, and you’ll also be a polite guest!
  31. Eat it, log it: The majority of people don’t know what or how much food they are eating. The best way to make small changes is to begin measuring out and logging your food to find out what’s in your dish, play with proper portion sizes, and make healthier choices!

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