Eating well can boost your health and help you feel your best. Want to eat better? Instead of trying to change everything at once, take a 100 Meal Journey. We eat about 100 meals in a month, so focus on making a small, lasting change and stick with it… one meal at a time. March is Nutrition Month, so now is a perfect time to join in!
Committing to make a healthy change is a great first step. Take a week to get prepared. Try some tips for choosing change, setting goals and putting strategies in place to support your 100 Meal Journey.
Pledge to make a small, nourishing change and stick with it, one meal at a time.
Too many changes at once can be overwhelming and hard to keep up. It’s better to make one nourishing change that sticks.
First, choose your change. Think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
• Fill more of your plate with vegetables.
• Choose whole grain instead of white bread.
• Serve smaller portions, start by using a smaller plate.
• Enjoy fruit for snacks instead of sweet or salty treats.
• Drink water in place of sugary beverages, like pop.
Then, set small goals, get ready for action and join other Canadians on a 100 Meal Journey.
Pledge here: www.NutritionMonth2016.ca
Pantry raid! Take stock of your cupboards, fridge and freezer. Add foods to nourish your 100 Meal Journey.
Making nourishing meals and snacks is easier when you have healthy foods on hand. Get your kitchen ready for action with these good-for-you foods:
• Vegetables and fruit: fresh or plain frozen, dried and canned
• Whole grains: oats, barley, quinoa, pasta, cereals, crackers, breads
• Milk products: milk, cheese, yogurt, kefir
• Nuts, seeds and nut butters: pumpkin seeds, flax, natural peanut butter
• Canned and dried pulses: lentils, chickpeas, kidney beans
• Eggs: whole or cartons of eggs or egg whites
• Fish: plain frozen fish fillets, canned tuna or salmon
• Meat and poultry: fresh cuts of red meat, turkey, chicken
Change your eating environment. Add healthy cues, like a bowl of fresh fruit on the kitchen counter.
Look around your house, workplace, car or anywhere you might be eating. Are there cues, like candy bowls and cookie jars, that hinder healthy habits? Redesign your environment with healthy cues to prompt good choices. Try these ideas:
• Put a bowl of fruit on the kitchen counter. Keep all other food in the fridge or cupboards.
• Keep a reusable water bottle on your desk so it’s ready for sipping instead of sugary drinks.
• Store nourishing snacks, like cut up veggies, handy at eye level in your fridge. Put tempting treats at the back of the cupboard.
Mull all of this over and choose 1 easy thing to change, make a commitment by taking the pledge and stick with it throughout March. I pledged to try a new recipe each week throughout March. What will you pledge?
Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca