What you eat and do not eat can make a huge difference in how you look and feel.
Now that winter is almost over, it is time to start exercising better nutritional choices for you and your family, especially for your children.
Don’t worry if you did not keep all of your New Year’s resolutions for eating healthier. It’s never too late to change old habits!
March is the perfect time of year to jump-start a nutritional awareness campaign in your home and at school.
Plus, National Nutrition Month is celebrated during March as well as National School Breakfast Week, from March 8 to 12.
A healthy diet is an important part of maintaining a healthy lifestyle.
However, most people have trouble figuring out how to change their diet. During National Nutrition Month, the American Dietetic Association (ADA) recommends an easy way to focus on eating better.
Start with the basics and build your nutritional health from the ground up.
“By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” said registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.”
Here are some simple suggestions from the ADA to improve your nutrition:
Eat more fruits and vegetables: Review your family’s current diet and in many cases you will probably realize you are not eating enough fruits and vegetables. Add a serving each day to one meal and increase the amount every few weeks. There are many food options, from frozen and fresh to organic.
Buy local foods: From farmer’s markets to community-supported agriculture, you and your family have many local options to find new, fresh foods.
Consume calories correctly: Sometimes, foods with fewer calories are not always the healthiest options. To figure out how many calories you need to achieve a healthy weight, visit http://www.mypyramid.gov/. Focus on foods with more vitamins and nutrients. Healthy eating reduces the risk of childhood and adult obesity.
Experiment with new foods: A healthy eating plan features plenty of fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. These foods are the basic ones, but there are many opportunities to explore new things and find new favorite foods. Try a fish you have never eaten before or a new vegetable recipe. You and family might be pleasantly surprised!
Trick yourself with treats: A healthful diet does not mean deprivation. If you have a sweet tooth, reward yourself with fruit or yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry!
One way not too lose weight effectively is to skip breakfast and be hungry. Breakfast is the most critical meal of the day. This year’s theme for National School Breakfast Week, March 8 – 12, is “School Breakfast – Ready Set Go!”
This campaign introduces students to the importance of school breakfast and demonstrates how eating a school breakfast prepares your child for a busy day at school. The non-profit School Nutrition Association with support from General Mills Foodservice created this awareness program.
Breakfast, especially for children, is so important for the following reasons:
1. Helps academic performance: Numerous studies have shown that breakfast can improve a student’s memory, test scores, school attendance and cut down on visits to the school nurse.
2. Improves health: Research has also shown that children who eat breakfast each day have a higher intake of vitamins and minerals and maintain a healthier weight than those who skip.
3. Gives staying power: Breakfast provides the necessary energy to start a day of learning and achievement, providing 25 percent of the recommended daily allowance of protein, calcium, iron, vitamins A and C and calories and meeting the Dietary Guidelines for Americans.
So the next time you and your family sit down to eat a meal together, think about the healthy choices you can all make together. Healthy eating certainly gives everyone a better chance of success in school and life.
Note: This column was written as a public service by the Early Childhood Task Force of the Valley Council for Health and Human Services. Please visit www.valleycouncil.org and www.preschooltools.org for more information.
