National Nutrition Month
March is National Nutrition Month; a month dedicated to education around the importance of good nutrition and exercise as part of a healthy lifestyle. Every year, the Academy of Nutrition and Dietetics (AND) chooses a theme to focus on; this year’s theme is to “Celebrate A World of Flavor.” I love that this year’s theme is focused on inclusivity, and the fact that there is no one set model of “health” for all people. I want to focus on the importance of finding ways to respect bodies for what they need in ways that are manageable for people’s lifestyles, cultures, and differences. Here are a few tips to focus on “Celebrating a World of Flavor” and finding your “healthy” this month and the rest of the year:
1. Focus on a Variety of Foods
It’s important to nourish your body in ways that make you feel physically, mentally, and emotionally well. This means eating a large variety of foods from all the food groups- grains, proteins, fruits, vegetables, and dairy. Eating ONLY foods that you might label as “healthy” can quickly become unhealthy when ignoring foods you enjoy. I always encourage people to normalize that all foods (yes- cookies, ice cream, ~tasty foods~) can fit in a healthy diet as long as we practice moderation and variety. I recognize that in this day and age it can be difficult to find balance with our busy schedules. Therefore, it can be helpful and fun to plan a weekly menu in advance with your family members to ensure adequate variety. This way, you can try foods from new cuisines and cultures at least a few times per month and explore your taste preferences.
2. Explore Your Cultural Identity
“Celebrating the cultural heritage, traditions and recipes from all people is a tasty way to nourish ourselves, learn about one another and find appreciation in our diversity” says Registered Dietitian Nutritionist Libby Mills, a spokesperson for the AND. Ask your loved ones about family traditions and enjoy bonding over these. It can be fun and exciting to recreate old family recipes together, and keep these traditions alive from generation to generation. I encourage you to also create new traditions around food together with your loved ones.
3. Find Joy in Food
Food is such an important part of our daily lives; it is so crucial to our mental and physical health to enjoy the foods that we fuel our bodies with. If we ignore our cravings, our bodies and minds will continue to ruminate and think about these foods until the craving is satisfied. Sometimes, if we hold off for too long, it can lead to disordered behaviors and negative feelings around certain foods. Food is meant to be social, nourishing, emotional, and fun. I want to stress the importance of allowing yourself to eat the foods that you enjoy, in moderation! All foods can be included as part of a healthy diet when eating in balance and variety. Check out your local grocery stores for cooking inspiration and try having some fun in the kitchen! Cooking and trying new recipes/cuisines together can be a great way to bond with your family members, or even practice self care for you!
4. Move Your Body in Ways You Feel Good
We have all been taught that exercise is an important part of a long and healthful life. But most people don’t recognize the harms and physical damage of compulsive and unenjoyed activity. When we don’t fuel our bodies appropriately or are forced to participate in activity, the thought of exercise becomes dreadful, unappealing, and harmful to our mental and physical health. These patterns do not set us up for lifelong, positive relationships with exercise and our bodies. This month, I challenge you to find an activity that makes you feel happy, energized, and fulfilled. Light activities such as walking the dog, stretching, throwing a baseball, etc. are all ways to get active (as long as you are appropriately nourished to do so). Support local business by checking out yoga studios, climbing gyms, swimming classes, ice skating rinks, etc. Make sure you are enjoying yourself and honor your body when it does not feel up to exercise!
5. Meet With a Registered Dietitian
The world can be an intimidating and confusing place in regards to nutrition and finding what’s “healthy” for you. Unfortunately, the media is full of products which are meant to sell and fail in the long run; just so after you’re feeling down, you’re back to buy it again. Dietitians can help with deciphering these unclear messages and help find ways to respect your individualized cultural and medical needs in the world of nutrition. Please feel free to reach out to schedule sessions with a dietitian to help reach your long term goals and lead a healthy lifestyle that’s best fit for you.
Contributed by Kelsey Riesbeck.
