— Andrew Doherty, RDN, Crow River Food Council Member
March is National Nutrition Month, this year the theme for the month is “Put Your Best Fork Forward.” To me this phrase means that we should be taking our best attempts to make the healthy food choices when available. The best food choice can vary widely from person to person based on available personal budget, foods, and time. However, these situations that life throws at us shouldn’t be deterrents to “putting our best fork forward.”
The goals of putting your best fork forward are:
- Creating an eating style of healthful choices that you enjoy
- Intentionally cooking from home more often, and utilizing healthier ingredients
- Eating mindfully to encourage proper amounts of food and nutrients
- Be physically active most days of the week in a way that you enjoy
Here are a few tips to help put your best fork forward;
The first is to create an eating style that includes a variety of your favorite, nutritional foods. This can be accomplished in a number of ways. There are no strict rules for what foods to eat or not eat, but by following the MyPlate guidelines you can find the best way to make healthy eating fit into your life. These guidelines include making half of your plate fruit and vegetables. Fruits or vegetables can come in any form, fresh, frozen, or canned without added salt or sugars. When it comes to eating grain foods, try to incorporate whole grains as much as possible for the added fiber and nutrients they provide. Choosing lean protein and dairy options into your diet can also help to balance energy levels. By following these guidelines it should lead you down the right path for eating a healthy eating pattern.
One of the simplest steps towards putting your best fork forward is to prepare more meals at home. Cooking at home is a cost saving way to eat healthier foods. Preparing ingredients ahead of time can be a great timesaver throughout the week, and ensures that any fruits and vegetables you’re planning on serving are ready to go. If you are running low on time, using a slow-cooker can be a great tool for preparing a large amount of food with relatively little prep. This is also a great way to use of any meats or vegetables before they go bad.
Eating mindfully means making a conscious decision with food choices and amounts. Mindful eating comes down to listening to your body’s natural hunger and fullness signals. Most people tend to overeat, retraining your body to recognize their fullness signal can be a tricky process. A simple first step is to slow down when eating. Many of us eat so fast that we will continue eating right past a feeling of being satisfied and into a state of fullness. A good trick to slowing down while eating is to put your spoon or fork down between bites.
By picking up these simple steps for eating healthier, you’ll be well on your way to putting your best fork forward!