Discover the Power of Nutrition

March snuck up on me like it always does. There’s just one week left of National Nutrition Month, and I’ve yet to chime in. I’ve been spending thyme on social media (FB, IG, Linked In), but haven’t written a blog in a bit. Mea culpa!

This year’s theme is Discover the Power of Nutrition. What does that mean to you? As a nutrition professional, I could spend hours in the grocery store “discovering” new food products. But honestly, the classics are the best for your health.

I had the opportunity to taco ‘bout National Nutrition Month on WCPO earlier this week. Check out the link to learn more: https://youtu.be/5yXXPx66X9o

One “powerful” thing you can do for yourself is eat more produce. According to the CDC, only 1 in 10 people eats the recommended number of servings of fruits and vegetables. The lowest state in the union? Kentucky!

Including more produce in your diet may:

·         Reduce risk for cancer- especially colorectal cancer

·         Cut the risk of diabetes

·         Aid in weight loss

·         Reduce inflammation from chronic diseases

·         Improve your gut microbiome

If you’re struggling to eat more fruits and vegetables, keep it simple.

·         Keep frozen berries to add to oats, cottage cheese, or yogurt

·         Buy shredded broccoli sprouts, coleslaw, or spinach to add to stir fries, salads, soups, and more

·         Store fruit in a bag in the fridge, not on the counter

·         Include a fruit or veggie at every meal. More matters!

Another powerful nutrition nugget I advise is to choose more whole grains. While grains are carbs, whole grains digest more slowly and have been associated with LOWER risk of diabetes, cardiovascular disease, and obesity. Portions and serving size matters. Go for 4-5 servings per day at most unless you’re seriously active.

Here are a few of my favorite whole grains:

·         Old-fashioned rolled oats. They cook in 2 minutes in the microwave. Try them with ginger, cinnamon, chopped nuts and a drizzle of honey.

·         Brown rice. Cook a big batch, let it cool, then freeze in small containers for future use.

·         Whole-grain or chickpea pasta. These provide more fiber to keep you feeling fuller, longer.

·         Quinoa- super versatile, ancient grain. Use it for grain bowls or salads with beans.

·         Whole-wheat bread, crackers, pita, and wraps.  Swap them for enriched or refined grains and manage your blood sugar and energy better.

Protein is having a nutritional moment. Most of us eat plenty, but if your goal is weight loss, you likely need more to maintain muscle mass. An easy rule of thumb- take your weight in half. If your weight 150 pounds, aim for roughly 75 grams per day.

A few of my affordable, versatile protein favorites include:

·         Eggs. Make breakfast burritos or boil eggs for salads or snacks.

·         Cottage cheese. Go for low-fat varieties and add it to scrambled eggs, pasta dishes, or enjoy it with fresh or frozen fruit.

·         Beans and lentils- so cheap and easy to use! I add them to salads, soup, and side dishes. They’re also great with rice or pasta. Season with garlic, cumin, salsa, or oregano.

·         Greek yogurt. There are SO many varieties out there. A quick source of protein with the added bonus of probiotics. Use it in place of sour cream, add it to smoothies, bowls, or as a base for overnight oats.

·          Fish and seafood. Try salmon or other fish in your oven or air fryer. Keep frozen shrimp on hand to toss into pasta or stir-fries.

·         Lean beef or pork. Meat “sticks” are popular these days, but limit them. They’re considered ultra-processed and are linked with a higher risk of colorectal cancer and diabetes.

The bottom line is to get the most food in your food! If you’re not comfortable in the kitchen, invest in a local cooking class or check out how-to videos on youtube or other channels. Health is in your hands. Trust yourself.

If you’re interested in meal prep, meal planning, grocery shopping, or nutrition counseling, sign up for an insurance-covered visit with me here: https://www.usenourish.com/providers/lisa-andrews?referralSource=Nourish+dietitian&referralName=Lisa+Andrews&utm_source=Nourish_dietitian&utm_term=Lisa_Andrews

Contact me with questions! lisa@soundbitesnutrition.com

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