March is National Nutrition Month! This year’s theme is “Put Your Best Fork Forward,” which focuses on making small changes one bite at a time. Check out these healthy changes you can make today.
To me, putting your best fork forward is synonymous with, accentuate the positive. I have experienced too many clients walking through my office door distraught over failure to suddenly and magically eat “perfectly,” which is to say, their version or vision of perfect. Despite the lack of self-approval, in each case there has been some amount of measurable change. By sharp contrast, small changes should always be celebrated! All magnificent, large doors open on small hinges. Moving towards a healthier you is a process of progress.
Try one of these simple swaps and give yourself a pat on the back – you deserve it! 👋🏽
Chew on these changes you can make today:
- Keep dressing on the side. Dip your fork into the dressing and then spear your salad. This will give you the flavor you want while slashing extra calories.
- Go halvsies. When dining out, split a meal with a friend or box half up to take home before diving into your dish.
- Add a veggie to your meal. Swap out the French fries for a side salad or steamed broccoli. Eating at home and short on time? Raw baby carrots are simple and tasty!
- Swap out one soda at for fruit-infused water. On average, one 12 oz soda packs in ~39 to 46 g of sugar – that’s 10 or more teaspoons! Even diluting a regular soda with half diet soda would help tip the needle on reducing added sugars.
- Make way for fruit! Top off your cereal or yogurt with berries, add pomegranate to a salad, or slice up watermelon for dessert to pump up the antioxidants and fiber in your diet.
- Wait before dishing up seconds. Did you know it takes about 20 minutes from the time you’ve started eating for your body to even register that you’ve eaten? Set your fork down, enjoy some conversation and wait a bit before reaching for a second helping.
If you could think of one change in the foods you eat you could make today to improve your health – what would it be? Maybe you’ve been struck by one of the ideas here, but if not leave a comment below on what small change you would like to make.
The sum total of your health is made of small, everyday decisions, and there’s only one person in the driver’s seat – that’s you. Strap in and don’t forget to celebrate your successes along the way; you can do this!