Eat Right, Bite by Bite

March is National Nutrition Month and this year’s theme is: Eat Right, Bite by Bite. One of the ways that the Academy of Nutrition and Dietetics (AND) is promoting eating right is by reminding people that a healthy diet doesn’t need to be overwhelming or restrictive. Making small goals and changes can add up to an overall impact. One way to do this is to eat a variety of nutritious foods throughout the day.

If you’re trying to eat more fruits and vegetables, here’s a list adapted from Eat Right of easy ways to start making small changes. 

  1. Having pizza? Whether you’re making it at home, ordering in, or opting for English muffin pizzas, add on broccoli, spinach, green peppers,tomatoes, mushrooms and/or zucchini.
  2. Try a breakfast smoothie with milk or yogurt, frozen fruit, and a handful of spinach. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
  3. Add extra veggies into wraps and sandwiches. 
  4. Try crunchy vegetables instead of half of your chips. 
  5. Add color (and extra veggies) to salads with baby carrots,grape tomatoes, spinach leaves or mandarin oranges.
  6.  Top a baked potato with beans and salsa, broccoli and cheese, or beans, feta, and red peppers.
  7.  Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, pasta sauce and rice dishes.
  8.  Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
  9.  Planning to grill for dinner? Add on kabobs with pineapple, peaches and banana. Grill on low heat until slightly golden for a surprisingly tasty treat.
  10.  Keep cut vegetables handy for snacking, side dishes, or a quick nibble while waiting for dinner. Here are some good options: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
  11.  Have fruit in a place that everyone walks by so people can easily take it on the go. 
  12.  Add vegetables to an omelet
  13.  Add fruits and vegetables to sandwiches. Common choices include sliced pineapple, apple, peppers, cucumber and tomatoes.
  14.  Start out your day with fruit. Make a habit of adding fruit to your morning oatmeal, cereal, or yogurt.

Written by Rachel Caty, MPH, RDN, LDN 

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