Shayna Schmidt | March 15, 2018
Did you know March is National Nutrition Month®? According to eatright.org, this year’s theme encourages us to reap the numerous benefits healthy eating habits offer, but it also urges us to find ways to cut back on food waste. Learning how to manage food resources at home will help you “go further with food” while saving both nutrients and money.
Here are some tips from Livekick for improving your nutrition habits:
- Consume a variety of healthy foods from all food groups on a regular basis, in the recommended amounts. No one food group is the enemy! Eating a varied, well-balanced diet also means choosing a variety of foods from within each food group because different foods provide different types and amounts of key nutrients. Furthermore, choosing a variety of foods will help to make your meals interesting, so that you don’t get bored with your diet! According to MyPlate, technically the five food groups are:
- Vegetables and legumes/beans
- Protein: lean meats and poultry, fish, eggs, tofu, nuts, seeds, legumes, beans
- Grains: mostly wholegrain and/or high-fiber cereal varieties
- Dairy: milk, yogurt, cheese and/or alternatives
- When you're grocery shopping, buy only the amount that will be eaten by the members of your household or frozen within a few days. Researchers estimate that we waste 40% of our food in the U.S.! Stop for a minute before you head to the cashier with your cart and think about when you’ll eat and how you’ll prepare the various items. If you can't think of the day and time when you're going to eat that food, you might want to take a second look. Furthermore, become well-acquainted with your freezer. Milk, butter, bread, blanched vegetables, fruit, and more can all be stored there before it has a chance to go bad. An organized freezer, with food labeled and the oldest food toward the front, is more efficient too.
- Be mindful of portion size. Portion control is one of the keys to maintaining a healthy weight. Instead of counting calories or using measuring cups, we have a quick #lifehack that can help you estimate portion sizes for your protein, veggies, carbs, and fat, all by simply looking at your hands! These portion control guides from our friends at Precision Nutrition are easy to remember and simple to follow. You only need to know 4 hand equivalents for the portions of a complete meal:
Your palm determines your protein portions.
Your fist determines your veggie portions.
Your cupped hand determines your carb portions.
Your thumb determines your fat portions.
Questions about your nutrition? Signup with a Livekick trainer and ask today!