I was recently contacted by Kennedy Haney, a Maple Lake graduate,who is currently in college studying to be a Registered Dietician (RD). Miss Haney has was kind enough to put together a newsletter about the importance of nutrition and how we can start to make healthy changes with what we eat.
Enjoy!
National Nutrition Month, a Month Late!
An “RD to be’s” suggestions…
Although we’re a month late, National Nutrition Month can be converted into any month we’d like it to be… it should be every month, in my opinion! This year’s theme is “Go Further with Food.” This month we’re promoting a healthy, waste-less lifestyle, highlighting that food decisions make an impact on our overall health and the generations to come.
This month I challenge you and your family to take your nutrition into your own hands, we all own the power to make small changes over time that will improve our health now and in the future. If you’re feeling especially ambitious, try some of my below tips to be active in your own and other’s nutrition:
- Volunteer at your local food-shelf (Waverly, MN), the WCCA in town (Maple Lake, MN) is always looking for volunteers and they’ll work around your schedule. Ask for Alivia Boddie.
- Plan your weekly meals in advance to help cut costs of unnecessary foods in your cart, this will save you time as well.
- Meal prep, this helps deplete the urge to snack and eat junk foods.
- Buy your produce from the Farmer’s Market, this benefits you and your local farmers. Plus, they really appreciate it, trust me.
- Increase the colors on your plate. Each week try a new fruit or vegetable. Mango’s are hot in season right now and so good!
- Include healthy fats into every meal; eggs, avocados, nuts, fish, chia seeds, full fat yogurts and whole milk.
- Incorporate more complex carbohydrates to keep your fuller longer;
- Nuts, Seeds, and Legumes:
- Lentils
- Kidney Beans
- Chick peas (HUMMUS)
- Soy beans
- Whole Grains:
- Brown Rice
- Corn
- Wheat
- Oats – oatmeal
- Quinoa
- Fruits and Vegetables:
- ALL OF THEM
- Substitutions:
- Instead of white breads or pastas, opt for whole grain breads and pastas
- Switch rice for beans
- Educate yourself on a new nutrition hot topic each week; Macronutrients (Carbohydrates, Fats, Proteins), Conventional V. Organic produce, whole foods V. meal replacements, etc.
- Increase your water consumption 1-2 gallons per day (128-256oz/day). Benefits include: clearer skin, more water leads to more toxins being flushed out of your system, maintains regularity, promotes weight loss, prevents fatigue, and SO. MUCH. MORE!
In accompaniment to my suggestions, www.eatright.org has tools, tips, and games for National Nutrition Month to help you all Go Further With Food.
