By Sonali Sethi
March is recognized as National Nutrition Month, a time dedicated to highlighting the importance of making smart food choices and developing healthy eating habits.
Nutrition plays an important role in how our minds and bodies function. The food we consume—and the way we consume it—impacts how we think, act, move, and sleep. However, with so much information available, it can be overwhelming to know where to start.
Focusing on simple, realistic habits can make healthy eating more achievable. The following tips outline basic concepts that can help you make better nutritional choices for an overall healthier life.
1. Eat the Rainbow
Eating fruits and vegetables from a variety of plants is one of the best things you can do for your gut health. Phytochemicals, which protect plants and give them their rich, vibrant colors, also provide numerous health benefits for humans.
Below are some examples of common phytochemicals found in everyday foods, along with their health benefits:
| Phytochemical | Primary Benefits | Found in: |
| Beta-carotenes | Improve eye healthEnhance memory Protect skin against UV rays | Carrots, cantaloupe, red peppers, sweet potatoes, leafy greens |
| Flavonoids | Increase cognitive functionReduce the risk of cancer Decrease oxidative stress | Strawberries, blackberries, grapes, green tea, dark chocolate |
| Glucosinolates | Reduce inflammation Lower blood pressureHelp regulate glucose | Brussels sprouts, broccoli, cabbage, mustard, radishes |
In summary, eating a “rainbow” means incorporating a variety of colorful, nutrient-rich foods in your daily diet for optimal health!
2. Be Smart About Sugar
According to the CDC, 3 out of 5 people in the United States consume more than the recommended amount of added sugar.
Much of this excess sugar comes from desserts, sweet snacks, candy, and breakfast cereals. These foods are often cheaper and more accessible, making them especially tempting in low socioeconomic households.
Over time, excessive sugar intake may lead to health issues such as:
- High blood pressure
- Tooth decay
- Type 2 diabetes
- Weight gain and obesity
Here are some healthier options to consider:
- For breakfast, choose cereals that are high in fiber, contain whole grains, and are low in sugar. Other breakfast options include overnight oats, chia pudding, fruit smoothies, yogurt with granola, and eggs.
- Replace sugary, carbonated drinks with water infused with lemon or 100% fruit and vegetable juice.
- When craving a sugary snack, try dark chocolate, fresh or frozen fruit, Greek yogurt, or trail mix.
3. Be Mindful of Portion Sizes
You come home from a long day of work. You haven’t eaten much during the day, and you’ll just about eat anything in sight. In those moments, it can be easy to get carried away with portions, especially when the food is delicious and you’re exceptionally hungry.
What we eat is just as important as how much we eat. Certain foods in high quantities can have negative effects on our bodies, so keeping an eye on portion sizes is important to everyday health.
How to measure basic aspects of a meal with your hands:
- Fruits and vegetables: Aim to fill about half of your plate. A serving is roughly the size of your fist or a handful of leafy greens.
- Grains (rice, pasta, breads, oats): A good portion is about a cup, or the size of your fist. Opt for whole grains because they provide more fiber and help you stay full longer.
- Proteins (chicken, fish, tofu, beans, eggs): A typical serving should be about the size of your palm.
- Healthy fats (nuts, seeds, oil, butter, salad dressing): These are important for your body and add flavor to the meal. A serving size is about the size of your thumb, or a handful for nuts.
Keeping these portion sizes in mind can help you get all the important nutrients without overeating.
4. Hydrate
One of the simplest ways to improve your well-being is to drink enough water. Proper hydration supports joint lubrication, mental clarity, and physical performance, making it vital to nearly every function in the body.
The challenge is that we don’t realize we’re dehydrated until symptoms appear. Symptoms like headaches, dry mouth, and reduced physical performance indicate that your body is in need of water. Research shows that approximately 17%–28% of older adults in the United States are chronically dehydrated, meaning that many people are running on less water than needed to thrive.
Over time, dehydration can lead to a range of problems such as:
- Increased joint pain
- Higher levels of stress
- Poor cognition and memory
- More frequent headaches
- Low tolerance to temperature changes
Staying on top of your daily water intake, whether through drinking water directly or consuming fruits and vegetables with high water content, can help you stay energized and focused throughout the day.
At NCIAP, our team is dedicated to empowering patients to better understand their nutritional health needs. Schedule an appointment today to begin your journey toward becoming the best version of yourself.
Written by Sonali Sethi