Did you know that March is National Nutrition Month? Yeah, totally cool, huh? Well, this year’s theme is “Eat Right, Your Way, Every Day.” I really like that saying and this theme has so many different meanings. For me this means to eat whole foods as much as I can by following My Plate.
Now looking at the words “Your Way”, this for me reminds me that eating healthy doesn’t have to be complicated, just eat good food! The most difficult part of the plate for my family and I is vegetables. We all love eating fresh veggies and dip and of course salads but sometimes that gets a little old and we need a little change. Yes, there is always frozen and canned version of vegetables but let’s think more outside of the box. To help with this vegetable challenge here are some ways to add more vegetables to your day.
1) Make a really great dip! Explore new veggies with this great dip, try a new vegetable! I always look for what is on sale and then find something that we haven’t had or haven’t tried before.
Super simple recipe: 1 container plain Greek yogurt + 1 tablespoon of dressing seasoning. This dip is a great source of calcium and also packed full of protein by using Greek yogurt. Plus let’s not forget about all that filling fiber from those veggies, wow what a filling snack!
2) Stuff those veggies in a wrap (or salad)! This one I like to call a “Salad in a Wrap.” Take a giant lettuce leaf, add a bunch (1-2 cups) of dark leafy green lettuce leaves, lean protein (chicken or tuna), dressing and bunch of other veggies (red pepper, onions, mushrooms, etc.) and roll it up in wax paper.
This is how I like to eat a salad on the go! You can eat one in each hand, now that is called talent! If veggies are not easy and tasty then I tend to steer away from them but in this case they are both easy and delicious – what a winner!
3) Try smoothies or frozen veggie fruit pops!
1 cup vanilla Greek Yogurt
1 cup frozen berries (strawberries, blueberries, raspberries, etc)
1 cup crushed pineapple
2 cups 100% fruit juice
1 cup dark leafy greens
Blend all ingredients in a blender and mix together. Place smoothie mixture into popsicle molds and freeze for at least 2 to 3 hours.
Easy, huh? Well, after I was searching for new info about My Plate, I came across this cool little pic that helps break down My Plate into a great weight loss eating plan from Healthy Times Blog.
I think this is so cool! Here is an example:
Breakfast: 1 slice whole wheat toast; 1 egg; 1 slice cheese; 1 cup blueberries
Snack: 8 oz Greek yogurt with 1 cup raspberries
Lunch: 2 cups leafy greens; 3 oz chicken; 10 whole grain crackers; 1 medium apple; dressing on the side
Snack: Greek yogurt dip (recipe above) with fresh cucumbers, broccoli, carrots
Dinner: 1 small baked potato; 3 oz sirloin; 1 cup steamed asparagus
This is an easy meal plan with real, good-for-you food and very filling! No gimmicks!
Well, so long for now and Happy Nutrition Month! For more information about National Nutrition Month go to the Academy of Nutrition and Dietetics.