Fuel Your Future with Great Nutrition!

posted by Darlene DeWitt, MS, RD, LD on Thursday, March 2, 2023

National Nutrition Month occurs each March, and this year marks the 50th anniversary.  The theme for this year is Fuel for the Future. This theme not only focuses on a person’s individual nutrition at different stages of their life, but also fueling for the future of our planet with sustainable eating practices.

Eating with the environment in mind is the theme for Week 1 of National Nutrition Month.  These concepts include eating more plant-based meals and snacks, purchasing foods with less packaging to reduce waste, shopping locally and starting a container or backyard garden at home. Try having a Meatless Monday meal to try more plant based recipes. Things like black bean burritos, lentil soup, or chickpea salads can provide great protein without the meat. Growing your own produce can encourage picky eaters to explore more foods, and save money on the grocery bill.  If you don’t have the space, try containers or even start with an herb garden on your window sill to get in the groove.

Week 2 focuses on seeking nutrition information from a registered dietitian to make sure you are getting factual, science based information, A registered dietitian can also make sure your personal health and needs are being addressed. With so much misinformation and fad diets out there, we want you to have the tools you need to take the best care of yourself possible. Remember, Registered Dietitian Day is March 8.

The focus of week 3 is on staying nourished while saving money.  Eating in a healthier way doesn’t have to be more expensive. By planning meals ahead, you can reduce waste, use groceries you already have and avoid the trap of eating out when your day gets busy.  Frozen and canned food options can be cheaper alternatives, just read your labels to get the lowest levels of sodium, added sugars and saturated fats possible.

Week 4 encourages eating a variety of foods from all food groups, as each food group provides important nutrition. You can get these foods in all forms, which means fresh, frozen or canned fruit and vegetables all can fit into a healthy diet. If looking at canned vegetables, try to choose “no-salt-added” versions or drain the liquid from them before cooking. Canned fruits can be packed in juice to reduce added sugars. If looking at frozen fruits, check the label to be sure they are not sweetened.  Check your frozen vegetables for any added sauce or seasonings, as those add extra salt and fats. You can add your own seasoning at home and be more in control of what’s in your food.

Week 5 encourages families to cook at home.  A useful concept when cooking at home is to plan on using foods in a couple of different ways.  Try roasting a chicken over the weekend when you might have more time.  Then you can use that leftover chicken for sandwiches or to put on a salad.  Put a pork tenderloin in the crockpot and serve with mashed potatoes and steamed broccoli.  Then you can use the leftovers to make pork sandwiches or wraps. This way you are coking less often, but still have delicious meals for the week.

For more information to help you develop a healthy eating style, visit www.eatright.org

Looking for a quick breakfast idea?  Try this smoothie recipe.  The cauliflower actually makes it really creamy and delicious.

Cherry Almond Smoothie

This rich and creamy smoothie has a natural and subtle sweetness, a creamy texture, and tons of protein and plant fiber to keep you full.

• Prep Time5 mins
• Total Time5 mins
• Course: Beverage, Breakfast
• Cuisine: American
• Servings: 1 (12 oz.)

Author: Beth - Budget Bytes

Ingredients:

• 1/2 cup frozen riced cauliflower 
• 1/2 frozen banana
• 1/2 cup frozen sweet cherries 
• 1 Tbsp almond butter 
• 1/8 tsp cinnamon 
• 1 cup almond milk

Instructions:

Add all of the ingredients to a blender and blend until smooth. Adjust the liquid as needed to make it blend smoothly. Serve immediately.

Notes:

*I used plain, unsweetened almond milk, but you can use sweetened if you prefer a sweeter smoothie. Vanilla flavored almond milk will also work well. 

Nutrition:

Serving: 1smoothie | Calories: 254.7kcal | Carbohydrates: 35.8g | Protein: 6.7g | Fat: 11.6g | Sodium: 229.5mg | Fiber: 6.8g

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