Nutrition from the ground up

Most people know that a healthful diet is an important part of a healthful lifestyle, but many people have trouble figuring out where to start when planning a diet overhaul. March is National Nutrition Month and the American Dietetic Association wants to remind everyone that an easy way to focus on improving eating habits is to start with the basics: build your nutritional health from the ground up.

Starting slowly and making small changes gives you a good foundation to work towards a healthier life. Remember, change doesn’t have to be dramatic to make a difference.

Some suggestions to improve your nutrition from the ground up include:

1: Focus on fruits and veggies:  Increasing your intake of fruits and vegetables is one of the best steps you can take to improve your nutritional health. To increase your intake, add a serving each day to one meal and increase it every few weeks. Adding fruits and vegetables into your diet is important whether you buy fresh, frozen, or canned. Fruits and vegetables are good-for-you foods that can be enjoyed at any time.

2: Look locally: Try to buy locally-grown foods, when able — the food will taste better and generally cost less. Buying locally grown fresh fruits and vegetables may be more of a challenge in the winter in Montana, but it is a great way to support our communities.

3: Make calories count:  People often think of foods as “good” or “bad” and that only those on the “good foods” list are okay to eat (nutrient dense versus empty calories). When choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.  To figure out how many calories you need to achieve a healthy weight, visit http://www.mypyramid.gov/.

4: Expand your horizons:  A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. These are the basics, but within this wide range there are always opportunities to try new things and find new favorites. Try a vegetable you’ve never eaten before or find a new recipe for an old standby. It’s always fun to try a new food or find a new way to cook your old favorites.

5: Trick yourself with treats:  A healthful diet doesn’t mean depriving yourself.   If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.

For more tips on building your healthful diet from the ground up, during National Nutrition Month and all year long, visit http://www.eatright.org/ and click on “For the Public.”