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Step Up Your Nutrition Game


March is National Nutrition Month. What better time to step up your nutrition game? Luckily, you don't have to revamp your whole way of eating. Small changes can add up to big benefits!

Switch It Out

One way of improving the nutritional value of a dish is to switch out one ingredient for a healthier choice. Some of these substitutions are well-known, such as replacing white rice with brown and choosing whole grains instead of refined flour products. Here are some other ideas:

Add It In

Boost nutrition with healthy add-ins, such as these:

Mind Your Plate

Graphic representations of a well-filled plate can help you put together a wholesome meal. One such graphic is MyPlate, by the U.S. Department of Agriculture. The Healthy Eating Plate, by Harvard Medical School and the Harvard School of Public Health, is similar to MyPlate but has some key differences.

No matter which model you choose, vegetables should occupy more room than any other element on your plate. Vegetables are low in calories and high in nutrients and fiber.

Fruit is also included in both plates. We often think of fruit as a snack food or breakfast food, but fruits are a great addition to most meals. Make it a practice to have cut-up fruit on the table each time you sit down to eat. Most of us will eat fruit more readily in bite-sized pieces, and it can serve as a healthy dessert.

If you're not satisfied when your plate is empty, try a second serving of fruit or vegetable instead of helping yourself to more of the higher-calorie foods.

See the Whole Picture

As important as nutrition is, other elements are important for a healthy lifestyle. Staying active is critical, too. You should also see your health care provider regularly and be sure to take the medications prescribed for you.

If the cost of a medication is a problem, use the search tool on rxless to find a discount or coupon to use at your local pharmacy.