Did you know that March is National Nutrition Month? Every year, the Academy of Nutrition and Dietetics generates a nutrition, education and information campaign. This year’s message is “Put Your Best Fork Forward.”
Each person has the tools to make healthy dietary choices. Now that winter is coming to an end, and spring is approaching, it is a wonderful time to reflect on our current habits and lifestyle and decide which tools we will use to shed some excess weight gained over the winter months.
Tool #1 – Balance
- Visit Choose My Plate at https://www.choosemyplate.gov/ – Use the “my plate” method of ½ plate non starchy veggies, ¼ plate protein, ¼ plate fiber rich carbohydrate to balance your nutrients throughout the day.
- Drink water or mild instead of sweetened beverages (soda or juice).
- Eat healthy snacks, such as fruits/nuts with yogurt or crackers with peanut butter.
- Substitute processed or artificially flavored food items with natural unprocessed foods. By skipping the cookies and having a piece of fruit, you will get more vitamins and fiber allowing your body to feel more energized throughout the day.
Tool #2 – Let’s get Physical
Physical activity, in any form, is imperative for managing weight. Some ways to get more active are:
- Consider non weight bearing exercises such as using resistance bands for building muscle and increasing flexibility, stationary bike or water aerobics.
- Walking 10,000 steps per day is equivalent to walking five miles! Aim to achieve as many steps as possible throughout the day such as parking your car a little further from your destination, taking the stairs instead of the elevator and partaking in walking breaks, especially if you are sitting for most of the day.
- March gives us extra daylight, so the best way to utilize this extra time is by being active. Activities such as walking, jogging, gardening, swimming and yoga are perfect ways to spend 30 minutes doing an outside activity.
Tool #3 – Reduce Stress
- Everyone has stress which can obstruct weight loss. Stress increased the hormone called cortisol, which can contribute to weight gain. Stress also contributes to emotional eating and other damaging behaviors.
- It is important to ask for help and have support to get through the daily stressors of life. Consider support groups, meditation, coloring, knitting or spending time with a loved one to relieve the stressors in your daily life and help you stay focused and on track of your goals and progress.
Tool #4 – Be SMART About Your Goals
By setting SMART goals, results are greater! SMART goals encompass five parameters to make the goal more productive:
S is the SPECIFICS of the goal. Is the goal definable?
M is the MEASURABILITY of the goal. Is it possible to track/measure progress?
A is ATTAINABILITY of the goal. Is the goal a reasonable one ?
R is RELEVENCY of the goal. Is the goal worthwhile and will it meet your needs?
T is TIMELINESS of the goal. How much time can you give to accomplishing goals?
Tool #5 – Track Your Progress
- Keep a diary or journal and record your progress and shortcomings.
- Keep a food log and track your dietary intake.
- “There’s an App for that” – There are so many wonderful Apps for goal setting and tracking caloric intake, physical activity, etc., utilize the technology on your smart phone or tablet to monitor your progress.
This article was submitted by Sadia Tahir Khan MS, RD and Michelle Hill, RD, CDN, CDE, Food and Nutrition Department of Flushing Hospital Medical Center
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.