March is National Nutrition Month, having such a prominent designation for good reason. According to the American Heart Association’s 8 Life Essential core health behaviors: smoking, sleep, diet and nutrition, exercise, glucose control, weight, cholesterol, and blood pressure, diet had some of the lowest scores (23.8 out of a 100 possible). Only 1 in 10 Americans eat 2-3 cups of fruits and vegetables a day, and our bodies need 9-13 cups! Using the latest data (2019), 6 out of 10 adults (200 million) suffer chronic disease or death because of poor nutrition in their diet. The increase of incidence of Alzheimer’s recently jumped 145%, with eating ultra-processed food (ingredients/additives that are not whole food) being considered as the main contributor. What are some ways to boost nutrition in day to day living?
Eat a Mediterranean Diet. For the seventh year in a row, the Mediterranean style of eating earned, Best Overall Diet by a panel of leading experts for its supporting health, promoting longevity and improving quality of life. It is easy to follow, family friendly, and whole-food plant nutrition rich. (The Keto diet came in at 25th place.)
Have a green smoothie for breakfast. Have a base of dark leafy greens (kale, swiss chard, parsley…) add veggies such as carrot, celery, zucchini, cauliflower (you won’t taste it) and frozen fruit with plant milk and a plant protein drink mix*, it is yummy and satiating!
Start your meal with a salad. Get a good dose of greens with a variety of veggies as a first course. Include some avocado which is a healthy fat. Consider adding raw sauerkraut, kimchee, or other fermented foods. Raw veggies are enzyme-live which is good for digestion. Top with some nuts or seeds for a crunch. When at a restaurant, ask for dressing on the side.
Have a veggie soup. Soup is hydrating, filling, and can be chock full of vegetables. When making your own soup, choose ones you wouldn’t usually eat such as: parsnips, turnip, chayote, leeks, broccoli, cabbage, butternut squash, cilantro, lemon grass….
Add another serving of fruits and vegetables to each meal. Plan to have a different vegetable dish each night, e.g. broccoli raab, brussels sprouts, sweet potatoes, winter squash, bok choy, chard, collards, eggplant, artichoke…. Use riced or spiralized vegetables. Have fruit for dessert. By the way, juice is NOT a healthy choice for fruit, for it is too high in sugar.
Do weekend veggie snack and bulk prep. Have cut carrot, celery, jicama, and pepper sticks each in its own mason jar in the refrigerator to keep fresh. Cut broccoli and cauliflower florets and store in a ziplock; (all of these are great for a quick vegetable stir fry too!) Make a hummus or pesto for a dip. Slice up salad fixings like cucumbers, radishes, zucchini and shredded carrots, and store individually in a mason jar. Make a large batch of soup and freeze some in souper cubes. Have easy grab foods premade like a quinoa or chickpea salad, black bean burgers, Veggie Egg Muffins….
Add nutritional insurance. There is a current trend in studying the health of the microbiome, the gut. It is important for our immune system and impacts our emotions. We literally are what we eat! When we eat nutritious food, it supports and multiplies the good bacteria in our gut, and visa versa. If we eat a sugar laden food, it multiplies the bad bacteria who want to be fed sugar and drive cravings. They recommend we eat a variety of 30 different fruits and vegetables a week for our gut health. If eating 9-13 cups of plants a day is hard, 30 different plants a week may be even harder! There is a product I recommend that is a strategic blend of thirty vine ripened fruits and vegetables, third party certified to be pure, and has the highest PubMed score proving does more good for the body than any supplement available. Order this month* to also receive 20 plant protein shakes for a jump start to good health!
Nutrition is our fuel, and prevention is better than trying to recover from disease! It is so worth taking care of and enjoying good health. Getting more nutrition today makes for healthier cells that will create healthier cells. Your future self will be thanking you for the choices you made today!
My soul longs, yes, yearns for the courts of the Lord; my heart and flesh sing for joy to the living God. Psalm 84:2
* This is an affiliate link. If you purchase through my link, I receive a small commission and you will get my support, but it will not increase your purchase price. I only recommend what I have researched, love and what I use and recommend to all my friends.
SINCE 1979