March Is National Nutrition Month®
Many people might not realize that the natural place to build your body is in the kitchen. Most health educators and communicators understand that the science is pretty clear about how making healthy food choices—the right foods in the right amounts—can help people achieve good health. Unfortunately, the struggle can be in creating and communicating messages that resonate with audiences.
The Academy of Nutrition and Dietetics designates March as National Nutrition Month® to encourage people to learn how to make sound decisions about food and incorporate diet into their daily health routine. No matter where people are in their dietary journeys, educating audiences on the new eating tips outlined in the Dietary Guidelines for Americans 2020-2025 can help promote good eating habits.
A core component of dietary health education is encouraging and promoting good habits that can become part of routine behavior. Most of us already have habits when it comes to eating. Unfortunately, many practices, such as eating desserts as a work-related reward, can catch up to us in harmful ways. Instead of overwhelming audiences with information about ingredients or keeping up with the scientific research, encourage adopting healthy routines when incorporating a well-rounded diet.
Communicating Healthier Eating Tips
The Centers for Disease Control and Prevention (CDC) offers a Healthy Eating Communications Kit that supports communication officers and health educators. These resources provide sample social media posts, downloadable interactive tools, and shareable graphics to increase awareness of healthy eating and audience engagement. They can also help registered dietician nutritionists (RDNs) commemorate National Nutrition Month®.
Social media messaging should incorporate tips from the Dietary Guidelines for Americans 2020-2025. The following summarizes the recommendations that can be incorporated into messaging about healthy eating plans.
Eat Healthy Fats
A great way to kick-start new eating habits is by paying attention to the types of fats you consume. Trans fats can contribute to heart disease. In contrast, monounsaturated and polyunsaturated fats found in avocados, lean meats, nuts, seeds, extra-virgin olive oil, sesame oil, and fish are good for cognitive functioning and heart health.
Consume Comfort Foods in Moderation
Eating healthy does not mean completely eliminating favorite comfort foods high in fat, sugar, or salt. The key is moderation. You can have your favorite “unhealthy” treat or dish once in a while instead of every day. Also, when indulging in a cheeseburger or a slice of chocolate cake, simply enjoy it in a smaller portion. You might also find a low-calorie version of some of the things you crave.
Healthy Meats
Eating healthy does not necessarily mean becoming a vegetarian. Preparation methods can add to or detract from the health benefits of meats such as chicken or fish. You can enjoy meats more by choosing recipes that call for baking or grilling instead of frying.
Calcium-Rich Foods
Calcium for building strong bones is essential for individuals across their lifespan. The trick to getting enough calcium without compromising your health is looking for products with no added sugars. Also, consume milk, yogurt, and other dairy options low in or free of fat.
Reduce Sodium Intake
Many people in the United States eat too much sodium, increasing their risk for stroke and heart disease. Try to limit your consumption to 2,300 mg daily by limiting processed and packaged foods and looking for foods with “low sodium” written on the labels. Watch for hidden sodium, as found in some salad dressing, which you can have on the side. You can also opt for other spices and flavorings, such as fresh herbs and lemon juice.
Consume Plenty of Vegetables and Fruits
A diet rich in plants can help ward off obesity, heart disease, diabetes, stroke, and some cancers. Integrating fruits and vegetables into your meals is a simple, easy habit. Foods from the produce section are excellent sources of plant protein, fiber, antioxidants, vitamins, and minerals.
Include Fiber
Eating fiber-rich foods helps you feel fuller after eating and regulate your digestive tract. What you might not know is that fiber can keep your cholesterol and blood sugar in check. For more fiber, reach for fresh fruits, raw veggies, beans and peas, and whole grains. Try whole-grain oatmeal topped with pecans for breakfast. If you don’t care for raw vegetables, steam or boil them.
Limit Refined Sugars
The World Health Organization (WHO) recommends that sugar comprise no more than five to ten percent of a well-balanced diet. Consume sodas, sweets, and desserts only occasionally. Whenever you crave something sweet, go for your favorite fresh fruits.
Research and materials for this article were compiled, written, and distributed on behalf of the National Public Health Information Coalition. The views and opinions expressed in this blog are those of the authors and do not necessarily reflect the official policy or position of the National Public Health Information Coalition or its members.
References
https://www.eatright.org/food/resources/national-nutrition-month
https://www.cdc.gov/healthyweight/losingweight/eatinghabits.html
https://www.cdc.gov/dhdsp/healthyeatingkit.htm
https://www.cdc.gov/healthyweight/healthy_eating/index.html
https://www.myplate.gov/eat-healthy/more-key-topics#mp-container-706931