Week 1 - get ready #nutritionmonth

It’s nutrition month, 2016. This year we are encouraging people to take the “100 meal journey”. Over the month of March you will eat about 100 meals, so choose a small change and make it stick.
 
Have you taken the pledge? I’ve had a hard time deciding what my pledge was going to be. Try a new fruit or vegetable at least one time a week, or eat more fruits and vegetables with breakfast, or have phone free meals?
 
The latter is something I have already been striving to do- with some good success. I feel very strongly about this one on two levels. One- being distracted while eating affects my ability to eat mindfully. Two- what kind of example am I setting with my kids? I want a no phone at the table rule at my house as I feel meals are a time for connection. They are so much more than just the food and eating.
 
As for the trying something new a key part to this pledge is setting attainable goals. Also, in discussing this one with my 5 year old, I realized this is something I want to do for my family, but on a monthly basis. So my pledge is to eat more fruit and/or vegetables with my breakfast.
 
So, after reading my pledge, are you ready for yours? Here are some ways to get ready to make your pledge.
 
1.   Choose your change

• Make it small.
• Stick with it.
• Take it one meal at a time.
• Make sure it’s easy.

 2.   SMART

• Set a SMART goal. Not sure what that is, look for my upcoming post about SMART goals.

 
3.   Get support

• From a Registered Dietitian like me!
• There are lots of apps for things like this.
• From family or friends.

4.   Prepare

• Give yourself some prep time to help you actually achieve the goal.

 
5.   Change you eating environment

• Try things like putting fruit on the counter.
• Have nourishing snacks throughout the day.
• Remove “snack” foods from view.
• Use a reusable water bottle.

 
Still need some more ideas of how to make this work for you?

• Try setting 1-3 goals and no more!
• Make goals visible, ie: put them up at your desk , in the kitchen, etc.
• Try batch cooking to make the week easier, ie: things like beans and grains are great foods to batch cook.
• Share your goals with supportive people.
• Make a meal plan. Need more reasons to make a meal plan? Read my blog post here.
• Keep nourishing snacks handy. Try this recipe.
• Keep healthy food by the front door to grab and go.
• Keep snack foods away from where you work if you tend to eat mindlessly.

 
If you are looking for more support with making a change contact Jill, Nurture The Future’s Registered Dietitian at [email protected]
 
References:
Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca
 

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