March is National Nutrition Month!
This year, the National Nutrition Month theme is “Eat Right: Bite by Bite.” The Academy of Nutrition and Dietetics has given a focus for each week. This week’s theme is: Enjoy a variety of foods.
We’ve talked a lot about how I really focus on variety. Variety between food groups and variety among food groups. Variety will ensure that our body has a wide variety of macronutrients (carbs, proteins, fats) and micronutrients (vitamins and minerals).
Let’s consider the food groups
On average (definitely making huge generalizations here), many people I work with are getting a good amount of starch/carbohydrate. (Though I definitely see people who are very apprehensive of carbohydrate as well.) Protein can be hit or miss. Usually flat out fats (like salad dressing or butter) are sufficient as well.
One area I really focus during my initial meeting with a client are the three food groups I feel are the most challenging: fruits, vegetables, and dairy. Sometimes, people aren’t eating any foods from these food groups at all. Fruit and dairy, especially, have been given the scarlet letter (“A” for “avoid”) thanks to fad diets like keto and paleo. And that’s a shame.
Fruits and vegetables have so much to offer: they’re a great source of vitamins and minerals, antioxidants, fiber, and water. Not to mention energy through carbohydrate. Dairy gives us a lot as well: calcium, potassium, phosphorus, vitamin D (if it’s fortified), and selenium. Plus, carbohydrate, protein, and fat (depending on what % you get).
One comment I often get from clients is that they don’t like many (any) fruits or vegetables. During my meetings, I give them a sheet with some foods from each food group to help jog their memory. (You can find a copy of this sheet at the top of this site – just enter your email in the top bar.) Almost always, they will find at least one fruit or vegetable they enjoy.
That being said…
It’s not wise to force yourself to eat foods you don’t like. That can cause a dread of eating or a resentment of food, which is not what we’re going for. Not every meal might be your favorite meal, but overall, your eating style should include mostly foods you enjoy (or at least – don’t dislike). Of course, National Nutrition Month has a focus on nutrition, but the most nutritious meal won’t do you much good if you can’t stomach it.
I feel like variety is a natural lead into another important food focus: flexibility! It won’t be as hard to make a change if something is thrown off schedule or you have to make adjustments, when you’re used to eating a variety of foods. (As we all know, as good a planner as we may be, life has a way of showing us who’s in charge!)
While we’re talking variety, let’s not forget another huge important nutrient: Water! Any little bit helps! A few sips here and there can really add up throughout the day. Plus, hydration helps our gut work better, our skin look clearer, and keeps our kidneys functioning well.