Health and Fitness

National Nutrition Month

Personalize Your Plate

Cindy Weinberger MS, RD, CDN

The month of March is National Nutrition Month. National Nutrition Month was created by the Academy of Nutrition and Dietetics as a campaign for nutrition education and information. The goal of National Nutrition Month is to help the public make informed food choices and develop healthful eating and physical activity habits. This year’s theme for National Nutrition Month is “Personalize Your Plate.”

The Academy divvies up the overall goal for National Nutrition Month into smaller goals to master over each week of the month so that by the end of March, you will be nutrition expert. The overall goal is to” Personalize your Plate” to ensure that you are eating the right foods for yourself.

The goal of week one is to eat a variety of nutritious foods every day. This includes eating healthful foods from all food groups. Some people feel that by eating salad all day, every day they are being very healthy. In actuality, they are lacking key nutrients. Yes, vegetables do supply many key vitamins and minerals to our body – but not all of them. Our body needs protein and whole grains, as well as low-fat dairy to supply all the vital nutrients. One food group alone is not substantial enough. Eating a variety of foods from all food groups ensures that your body is getting all of necessary tools it needs to function optimally on a daily basis. Furthermore, don’t simply eat the same foods from each food group daily. Different foods offer different nutrients, and therefore you should vary or at least rotate the different foods that you eat. Your body needs fruits, vegetables, whole grains, protein, low-fat dairy, and healthy fats on a daily basis. Choose different foods from each of these categories daily for ideal nutrition.

Included in this sub-goal is healthful hydration. Many times, individuals are under the misconception that they are eating healthy by eating all the right foods, yet when it comes to drinking, they have it all wrong. Drinking three cups of coffee daily does not mean that you are hydrated. Nor does drinking only Diet Coke daily. The brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Our body is composed of a lot of water. At the same time, we also excrete plenty of water daily through urination, sweating, and crying. Our body must replenish its water stores on a daily basis. If lacking adequate water, your body will let you know. A 2% drop in body water can cause a small, but critical shrinkage of the brain, which can decrease concentration and cause light headedness, weakness, and dizziness. Proper hydration is required for maintaining healthy blood flow, proper kidney function, proper sodium/potassium /electrolyte balance and proper digestive functions. Drinking water is essential. Aim to drink between 8-10 cups of water daily.

Additionally, you should focus on learning how to read nutrition labels properly. Look out for serving sizes, sodium content, ingredients (such as high fructose corn syrup), total sugars, protein, vitamins and minerals. Comparing nutrition labels in the grocery store can help you make wiser choices. Don’t be fooled by marketing terms such as “low fat” or “heart healthy.” Read the nutrition labels and decide for yourself.

The goal for week 2 is to plan your meals each week. Planning your meals at the beginning of each week is a recipe for success. Choose healthful recipes to make during the week. Plan your breakfast, lunch, and snack as well. Many times, dinner gets planned but the other meals get forgotten about. Healthy eating should be consistent throughout the day. Once you create your menu, review it to make sure you have all the ingredients, especially when using an actual recipe, and definitely if using a new recipe. Compile a list of which ingredients you will need. Keep your pantries and freezers stocked with grains, brown rice, quinoa, wild rice, nuts, canned vegetables, canned tuna, frozen vegetables, frozen fruits, whole grain bread, poultry and meats. Next, have a running shopping list that includes fresh fruits, fresh vegetables, dairy products, and perishables. Then use that list when shopping in the grocery store.

When dining out, be menu savvy and use your nutrition knowledge to make healthier choices. If traveling, or eating on the go, take that into account when planning your meals as well.

The goal for week 3 is to learn skills to create tasty meals. While cooking might be time-consuming and stressful for some, it is by no doubt the healthiest option. Don’t be scared to try new recipes, new foods, or new flavors. There are other flavors other than salt. One teaspoon of salt almost reaches the daily allotted amount of sodium daily. Don’t take this as an excuse to use consommé or onion soup mix, though. Those contain plenty of sodium, too. Use a variety of spices and herbs to provide flavor to your food. Use various vinegars on your salads for different flavors such as balsamic, apple cider, tarragon, and red wine vinegars. There are many ways to explore with flavor and make tasty meals without adding sodium, chemicals, or calories.

The goal for week 4 is to consult with a registered dietitian and to receive personalized nutrition advice to meet your goals. Remember, each and every person has different needs and different goals. Everybody has different schedules and food likes and dislikes.

There is no black and white when it comes to eating healthy. This idea is represented in this month’s theme: “Personalize your plate.” What works for you may not work for your friend, your coworker, or your spouse. Yes, there are basic guidelines for eating healthy, yet each person’s menu requires individual tweaking and adjustments, as each person’s goals differ as well. One person’s goal may be to exercise more, while another will be to eat less pizza weekly. Another goal can be to drink more water or increase fresh fruit intake as opposed to dried fruit. Somebody may want to lose 10 pounds, while another may want to gain 10 pounds. Eating healthy is a very broad term and needs to broken down for each individual and personalized and individualized according to each person’s needs.

For more information and resources on National Nutrition Month, visit eatright.org.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.