8 ways to celebrate Nutrition Month
- Mar 22, 2016
- 2 min read
March is the Nutrition Month in Canada and USA and in honor of this month, here are some tips for healthful eating and physical activity to control weight and prevent chronic disease.
- Make a plan: Take an hour on Sunday to create a weekly menu plan of what you are going to eat and shop. That way you will reduce the stress of what to cook.
- Keep healthful foods in the kitchen: Keep vegetables at reach by roasting a variety of vegetables beforehand for an easy side dish or snack. Another idea is to have all your salad fixings cut and stored in the fridge so you can whip up a salad in no time.
- Fit in fruit and vegetables: Keep fruits in your car for post-exercise snacks when that starving feeling hits. Eat your fruits and vegetables first before your meal to slow your eating pace. Sneak some vegetables to unexpected dishes (try out this delicious zucchini-packed muffin recipe: https://www.facebook.com/RobInTheKitchen/posts/597976887027532).
- Load up early, go light later: Having a big breakfast and lunch will keep you fueled while you work. It also helps to stabilize hunger hormones and avoid nighttime cravings. But if your mornings are too rushed, try to fuel up at lunch. That will help you eat less at dinner time and evening snacking.
- Have snacks ready: Get some dollar-store small containers to portion your snacks and take it on the go. You can pack them with trail mix, dried fruit, hummus with veggies or anything. That way you will be less likely to buy unhealthy convenience snacks.
- De-stress the 6 o'clock scramble: Keep a go-to list of family favorite dinners next to the fridge so you can have an idea of what to prepare. Another idea is to have all your ingredients ready for dinner before going to work. It prompts you whether you need to buy anything else on your way home.
- Satisfy, don't deprive: Practice the 90/10 approach which means eat healthy food 90% of the time and leave 10% for special occasions and sweets. Some ideas for sweet treats can be chia pudding, mascarpone with berries or homemade hot chocolate (here's a great recipe: https://www.facebook.com/RobInTheKitchen/posts/593983554093532)
- Earn your calories: Maintaining a healthy weight depends on burning enough calories too. Therefore, fit some physical activities in your daily life. It can be as small as parking farther to walk more or taking the stairs instead the elevator.
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