Happy National Nutrition Month!
Portion Don’t Push
Practice mindful eating by listening to your body’s hunger and fullness cues. Stop halfway through your meal and check in with yourself; ask “Am I still hungry?”. If your answer is “no”, then save the rest of the meal for leftovers. Avoid pushing yourself to finish a meal, which often leads to overeating and taking in more than needed. Be aware of the portions you’re eating and, most importantly, savor every bite!
Drizzle, Don’t Drench!
Be conscious of the amount of dressing, sauces, and gravies you add to your foods. Rather than drenching a salad with your favorite dressing, drizzle it instead. A little goes a long way and calories can add up fast. You can always drizzle more if desired! Dipping is another way to practice mindfulness; dip your fork in the dressing or sauce first, then load it with food. You still get the flavor profile you desire, without drenching your meal.
Aim to Eat Colorfully!
Have you wondered why it’s recommended to “eat the rainbow”? Aiming to eat a variety of different colors of fruits and vegetables daily can provide you with many health benefits. Each pigment contains different phytochemicals that provides different benefits:
- Red – contains carotenoid lycopene which can help protect against heart disease and cancer.
- Orange & Yellow – provides beta-cryptoxanthin which can help prevent heart disease and supports cell-to-cell communication.
- Green – inhibits carcinogens in our body by providing cancer-clocking phytochemicals such as sulforaphane, isothiocyanates, and indoles.
- Blue & Purple – rich in anthocyanins that prevent the formation of blood clots, protection against type 2 diabetes and may improve memory.
- White & Brown – contains the antioxidants allicin & flavonoids which has anti-cancer properties.
Interested in changing your eating habits, stepping out of the dieting mentality, or losing weight? See our ReShape U! flyer for more information regarding offered services with our Registered Dietitian Nutritionists!
