Have you ever bitten off more than you can chew when it comes to making changes to your diet? If so, I think this year’s Nutrition Month theme, The 100 Meal Journey, can help make these changes a bit easier to swallow. Over the course of a month you eat approximately 100 meals, so the focus is on making small, lasting changes that you can stick with…one meal at a time.
March is Nutrition Month! And we’re celebrating by helping you take small steps towards healthier eating that can last a lifetime. We’ve listed three ways to help make your 100 Meal Journey a success.
1. Set SMART goals
Too many changes at once can be overwhelming and hard to keep up. If you want to build lasting healthy habits try one change at time.
Think about your eating habits. Where can you make a positive, easy change?
Here are some ideas that can make a big difference:
- Fill half your plate with fruits and veggies
- Choose whole grain instead of white bread
- Serve smaller portions
- Enjoy fruit for snacks instead of sweet or salty treats
- Drink water instead of sugary drinks, like pop, or bubble tea
2. Stock your cupboards, fridge and freezer with healthy choices
Keep these good-for-you, go-to foods on hand to make meal time quick and easy:
- Vegetables and fruit: fresh or plain frozen, dried and canned
- Whole grains: oats, barley, quinoa, pasta, cereals, crackers, breads
- Milk products: milk, cheese, yogurt, kefir
- Nuts, seeds and nut butters: pumpkin seeds, flax, natural peanut butter
- Canned and dried pulses: lentils, chickpeas, kidney beans
- Eggs: whole or cartons of eggs or egg whites
- Fish: plain frozen fish fillets, canned tuna or salmon
- Poultry: fresh cuts of chicken and turkey
3. Refresh your space
Look around your house and workplace. Are there temptations, like candy bowls and cookie jars, that might derail your healthy habits? Reorganize your environment with healthy reminders that will help make the healthy choice the easy choice, like:
- Put a bowl of fruit on the kitchen counter. Keep all other food in the fridge or cupboards.
- Keep a reusable water bottle on your desk so it’s ready for sipping instead of sugary drinks.
- Store snacks, like cut up veggies and hummus at eye level in your fridge.
- Put tempting treats at the back of the cupboard.
Questions about healthy eating, food or nutrition? Why not Reach Out For Support and talk to one of HealthLink BC's registered dietitians. Just call 8-1-1 (its toll-free in BC!), available 9am-5pm Monday to Friday.
Click here to find more information about Nutrition Month, including tips to keep your 100 Meal Journey going beyond March.
Adapted from The Dietitians of Canada’s Nutrition Month campaign materials.