8 Small But Worthwhile Changes You Can Make to Eat Healthier

by Katelyn Castro

Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month® with new (and a little cheesy) nutrition theme each year. This year’s theme is “Put Your Best Fork Forward.” While this can be interpreted in many ways, here is my spin the theme, including a step-by-step guide on how healthy eating can fit into your lifestyle.

National Nutrition Month 2017: Put Your Best Fork Forward! For more information about National Nutrition Month and the Academy of Nutrition and Dietetics, visit www.eatright.org.

National Nutrition Month 2017: Put Your Best Fork Forward! For more information about National Nutrition Month and the Academy of Nutrition and Dietetics, visit http://www.eatright.org.

When January rolls around, reflecting on the past year leaves many people vowing to lose weight or eat healthier. Yet, about 80% of New Year’s resolutions fail by the second week of February, according to U.S. News. Why? More often then not, we set our weight loss goals too high or make our diets too extreme, asking our bodies to work in overdrive and making failure is inevitable. Our high expectations can leave us feeling defeated and too frustrated with ourselves to even consider a different approach.

Creating SMART—Specific, Measurable, Attainable, Realistic, and Timely— goals on the other hand, can set us up for success. By working on a behavior, like eating more mindfully, rather than focusing on an outcome, like weight loss, lofty goals can become more reasonable. Now, three months into the New Year, is the perfect time to re-evaluate resolutions and take a more practical approach to health and wellness with SMART goals.

“Put Your Best Fork Forward,” the theme of this year’s National Nutrition Month® aligns perfectly with this sustainable approach to healthy eating. National Nutrition Month® 2017, recognized by the Academy of Nutrition and Dietetics, is all about making small changes in our food choices—one forkful at a time—to develop lifelong, healthy eating habits.

Below is a list of eight small changes that you can make to shift towards healthier eating. Since our priorities, like our food choices, are personal and unique to each of us, I included eight suggestions so you can focus on a goal that fits into your lifestyle Make the goal specific, measurable, attainable, realistic, and timely with the help of this resource, and give it a try!

1. Cook more meals from home.

When you take the time to cook your own meals, whether it’s English muffin pizzas or an elegant chicken marsala dinner, you can choose the ingredients and manage the portions. Even if you choose to add some oil, butter, or salt while cooking, most homemade meals are still lower in unhealthy fats, sodium, and calories than the restaurant or fast food version, according to research. Homemade meals also save money and time. In the time it takes to have a pizza delivered or a meal served at a restaurant, your dinner can be prepared and ready to eat—especially if you choose simple, tasty recipes like these.

SMART Goal Idea: If you eat out frequently on weekends, skip your Saturday restaurant plans and spend time with your family or friends cooking a meal from home instead.

2. Switch one of your daily grains to a whole grain.

Many of us have at least one go-to starch, whether it’s pasta, rice, or bread. Choosing the whole grain version of one of your mainstay starches is an easy way to add fiber, vitamins, and minerals, and reduce added sugars. For example, swap white bread or honey wheat bread for whole grain bread, switch white or veggie pasta to whole wheat pasta, or replace Cinnamon Toast Crunch cereal with Kashi Heart to Heart Warm Cinnamon cereal.

To find whole grains at the grocery store, ignore the front of the package labeling or the whole grain stamp of approval—these health claims can be deceiving! Instead, go straight to the ingredient list: the first ingredient listed should include the word “whole” followed by the name of the grain in the product. For example, if “whole wheat flour”, “whole oat flour”, or “whole rye flour” are listed as the first ingredients, then you’ve found yourself a whole grain!

SMART Goal Idea: If you add rice to your meals on a regular basis, swap out the white rice for a brown rice, or try one of these lesser-known whole grains.

3. Change the way you use fat in cooking.

Adding butter to a skillet for pancakes or pouring oil into a pan for a stir-fry can seem like second nature after a while. However, it’s easy to overdo it with these calorie-dense foods—one tablespoon of oil has about 120 calories! Using oils, like canola and olive oil, instead of butter when cooking can be a simple way to replace saturated fats with more heart-healthy unsaturated fats in meals. Also, investing in an oil mister or an oil spray like PAM can make a little oil go a long way, sparing you some calories.

SMART Goal Idea: If you like to sauté or roast foods like meats, veggies, or potatoes on a daily basis, skip the butter and layers of oil and use an oil mister. Spray the bottom of the pan before cooking, then add food and lightly spray the oil again over the top of food.

4. Aim for two to three servings of vegetables each day.

Eighty-seven percent of Americans do not meet the recommended servings of vegetables (2 1/2 cups daily), according to a national report from the Center of Disease Control. If you fall into this group, then you’re probably missing out on some essential nutrients. Vegetables are loaded with fiber, vitamins, minerals, and antioxidants, which are all important for skin, eye, heart and immune health. For some veggie inspiration, check out these flavorful vegetable-filled recipes.

If you already eat enough veggies, focus on increasing the variety of your vegetables since different colored vegetables have different vitamins and antioxidants. Aim for a combination of green vegetables like broccoli and spinach, red/orange vegetables like carrots and tomatoes, and starchy vegetables like peas and potatoes.

SMART Goal Idea: If you are a pasta lover, steam or roast some veggies while your pasta is cooking. Fill half your plate with pasta and fill the other half with a colorful array of cooked vegetables and some protein like beans, chicken, or shrimp. Broccoli and squash, tomatoes and spinach, mushrooms and cauliflower are a few tasty veggie combinations.

5. Sweeten your breakfast and snacks naturally.

Flavored yogurt, sweetened cereal, and packaged oatmeal are some of the sneakiest sources of added sugars. Even a serving of Raisin Bran cereal has 18 grams of sugar—equivalent to 4 to 5 teaspoons of white sugar! Unless you’re eating Raisin Bran for dessert, save those added sugars for times when you’re really craving sweets. Stick to the unsweetened yogurt, cereal, and oatmeal, and flavor them yourself with fruit, nuts, or seeds. Even drizzling some honey or a sprinkle of brown sugar on unsweetened oats, cereal or yogurt, will still give you less added sugar than most sweetened versions.

SMART Goal Idea: If you rely on sweetened oatmeal packets for breakfasts, replace them with plain quick oats or rolled oats. If you like your oatmeal fruity, try this recipe. For a more savory and creamy oatmeal, give this recipe a try.

6. Make water your beverage of choice.

If you’re a regular soda drinker, switching to water could be the simplest change that you can make to improve your health. Replacing soda and other sugary drinks with water doesn’t just save you calories, but it eliminates empty calories so you can make room for other calories from more nutritious food.

If you’ve already cut out soda from your diet, focus on drinking enough water. Since many metabolic pathways rely on water, dehydration can make our metabolism work less efficiently. Memory, concentration, mood, energy level, and muscle movement are also negatively impacted by dehydration, even mildly dehydration. Though eight cups of water daily is generally recommended, the best way to find out how much water your body needs is to check your urine. Yes, I’m talking about your pee—you want it to be a light, almost clear color. If it’s dark yellow, then you may not be drinking enough water throughout the day. To up your H2O intake, set a reminder on your phone to drink more water with one of these apps or try one of these drinks to give your water some more flavor.

SMART Goal Idea: Once you determine out how many cups of water your body needs, split the volume in three and aim to drink that amount every three to four hours throughout the day. For example, if you need nine cups of water, try to drink 3 cups before noon, 3 more cups in the afternoon, and 3 more cups before you go to sleep.

7. Go meatless once a week.

Since the World Health Organization identified processed meats as “carcinogenic” and red meat as “probably carcinogenic,” concern continues to grow over the potential risks of eating too much of these meats, especially processed meats like bacon, sausage, hot dogs, and deli meats. While avoiding all processed meats and red meats may be unrealistic, try committing one day of the week to not eating meat. Making this small change has several health benefits including reduced risk of heart disease and lower risk of some cancers, according to research from the Meatless Monday campaign. Going meatless once a week may seem a little less daunting, when you consider everything you can add to your plate like whole grains, beans, lentils, and vegetables. For some delicious meatless meals, check out these recipes.

SMART Goal Idea: Instead of ordering a burrito with steak, cheese, and rice, fill your burrito with black beans, rice, corn salsa, and guacamole­—you’ll still get plenty of protein, with the addition of fiber, healthy fats, vitamins, and minerals.

8. Check in with your hunger, fullness, and cravings.

Not ready to change anything about your eating habits? That’s okay too! Start by getting more curious about how, when, and why you eat. Before meals, ask yourself how hungry you are. After eating, consider how full you are: satisfied or uncomfortably full? When you have an intense food craving, ask yourself what may be triggering the craving. Are you overly hungry, stressed, or distracted? Is it emotional hunger or physical hunger? Keeping track of how certain foods make you feel and identifying what may be influencing your food choices can give you perspective for when you’re ready to make changes.

SMART Goal Idea: Pick one meal each day and spend 10 to 15 minutes tracking your hunger, fullness, and cravings before, during, and after the meal. Keep a journal, write a note in your phone, or get an App to track your intake and make you more mindful.

Katelyn Castro is a second-year student in the DI/MS Nutrition program at the Friedman School. She’s a foodie, runner, and part-time yogi on a mission to make healthy eating easy, sustainable, and enjoyable. You can find her thoughts on all things relating to food and nutrition at nutritionservedsimply.com.

 

March is National Nutrition Month

by Cailin Kowalewski

We’d like to thank the Academy…

But not that academy. We’re talking about The Academy of Nutrition and Dietetics (AND), whose annual education and information campaign, National Nutrition Month®, takes place this March. This year’s theme, “Bite into a Healthy Lifestyle,” offers timely, practical, lifestyle-centric messages promoting healthy weight maintenance, chronic disease risk reduction, and overall health promotion. Sounds good, right? Sure does. Should you care? You bet! And why? Because no one else does.

A perusal of the AND’s website provides a good sense of their offerings to support nutrition in March. These include promotional resources like PSAs, a “Good Nutrition Reading List,” and information about Registered Dietitian Day on March 11. But while these resources may be useful to nutrition professionals, it is undeniable that the campaign lacks a sense of user-friendliness for the layperson. It lacks interactive appeal. It doesn’t encourage engagement. It doesn’t encourage excitement.

The AND’s campaign exemplifies efforts to secure a place for science-based nutrition information in the conscience of the American public. Unfortunately, it also exemplifies how gloriously these campaigns continue to fail.

For example:

The National Nutrition Month Facebook page has 11,294 likes. The Food Babe has 922,723.

A search for National Nutrition Month’s #NNM handle on Twitter brings up results for Nerd Nite at Melbourne University and Noname Magazine Studio’s radio updates.

Finally, we can observe the campaign’s striking presence in the blogosphere:

Screen Shot 2015-02-28 at 8.20.35 PM

Ouch.

To be fair, the AND campaign may be wildly successful despite its lackluster performance on social media. “Dial a dietitian night” on local radio stations, cooking demos, recipe contests, and brochure handouts may be great ways to pique interest in our time-strapped, data-saturated culture. But more likely, these strategies will slip through the cracks and the general public will not realize the AND even exists.

The issue is one that rings true throughout the field of food and nutrition policy. How do we stay relevant? How can science earn a trusted place in the minds of Americans? On the heels of significant events like the release of the Dietary Guidelines for Americans Committee’s scientific report, an overhaul of the Congressional seating chart, and the rise of Vani Hari’s (aka the Food Babe) latest book to national best-seller lists (God help us), how can we build momentum that embraces and propels nutrition science?

Friedman students are equipped with a unique awareness of these questions, and with skills that make us uncommonly well-suited to proposing informed, innovative solutions. I bet that there is a Friedman graduate working at the AND, and I would be shocked if Friedman staff weren’t themselves involved in the current campaign. The question remains, how can something as potentially impactful as a National Nutrition Month remain as underutilized as it is?

The time for formality and organizations focused on providing resources for professionals has passed and a respect for the public, communal nature of American health and wellness is essential. As a school, Friedman should be leading the charge by leveraging the skills and talents of its students, facilitating our growth, and placing into our hands the most difficult challenges in nutrition policy that can be conceived.

We are ready to speak on behalf of science, and we are ready to be heard. But unlike academies and organizations like the AND which operate top-down communication campaigns, Friedman students have firsthand exposure to the dialogue that is necessary for understanding something as simultaneously complex and personal as nutrition. In short, we know how to listen, and it would behoove the organizations that will likely hire us in the near future to start acknowledging what we hear and want to hear.

Cailin Kowalewski is a second-year FPAN student at the Friedman School of Nutrition.