Each year National Nutrition Month is celebrated under the sponsorship of the Academy of Nutrition and Dietetics. This is a time to focus on nutrition, education and awareness. This annual campaign emphasizes the importance of making informed food choices and adopting healthy eating and physical activity habits to support overall well-being.
Maintaining a well-balanced diet is essential for providing the energy and nutrients your body needs to function and thrive, especially when exercise is part of your routine. However, fueling your body effectively goes beyond choosing vegetables over doughnuts; it requires thoughtful meal planning and strategic timing of nutrient intake.
Start Your Day with a Strong Foundation
Breakfast is the cornerstone of a healthy day. Research links regular breakfast consumption to a reduced risk of obesity, diabetes, and heart disease. Starting your morning with a nutritious meal replenishes blood sugar levels, supplying your muscles and brain with the energy needed to tackle daily tasks and exercise.
Skipping breakfast, particularly on days when you plan to work out, can lead to fatigue and lightheadedness. Choose a breakfast rich in fiber and protein to stay full longer and sustain energy levels.
Here are some breakfast ideas:
- Replace sugary cereals with whole-grain options like oatmeal or oat bran and top them with protein-rich additions like milk, yogurt, or nuts.
- Use whole-grain flour for pancakes or waffles and add cottage cheese for an extra protein boost.
- Choose whole-grain bread for toast, paired with eggs, peanut butter, or another protein source.
Prioritize Protein for Snacks and Meals
Protein is vital for muscle growth, maintenance, and repair. While it isn’t a primary energy source during exercise, it supports the body’s recovery and performance. Adults should aim to consume about 0.8 grams of protein per kilogram of body weight daily, though athletes and older adults may require more.
To maintain a balanced diet, focus on lean protein sources, such as poultry, fish, beans, and legumes, while limiting red and processed meats.
Embrace Fruits and Vegetables
Fruits and vegetables are nutrient powerhouses, providing natural fiber, vitamins, minerals, and antioxidants. The USDA recommends filling half your plate with fruits and vegetables at every meal.
For variety and maximum benefits, “eat the rainbow” by including produce of different colors in your diet. Experiment with new fruits and vegetables each time you shop. Dried fruits and raw veggies make convenient, healthy snacks for busy days.
Fuel Up Before Exercise
Eating the right mix of carbohydrates and protein before a workout can enhance performance. Opt for snacks like yogurt with granola, a banana with peanut butter, or a small turkey sandwich to energize your body. Avoid foods high in simple sugars or unhealthy fats, which can lead to sluggishness.
Avoid Extreme Calorie Cutting
If weight loss or toning is your goal, be cautious about cutting too many calories. An overly restrictive diet can leave you feeling tired or unwell. Women should generally aim for 1,200 – 1,500 calories per day for safe weight loss, while men should target 1,500 – 1,800 calories.
For those with active lifestyles or different fitness goals, additional calories may be necessary.
Consulting a dietitian or doctor can help you determine the appropriate caloric intake for your needs.
Find Your Balance
An active lifestyle requires listening to your body and finding a balance between foods that energize you and those that don’t. Use these tips to stay on track:
- Make breakfast a daily habit.
- Include complex carbohydrates, lean proteins, healthy fats, and colorful fruits and vegetables in your meals.
- Stock your fridge and gym bag with nutritious snacks.
By balancing your diet with the right nutrients, you’ll be better equipped to fuel your workouts and maintain overall health. National Nutrition Month is a perfect opportunity to prioritize your well-being and build lasting, healthy habits.
References:
Academy of Nutrition and Dietetics. (n.d.). National Nutrition Month. Retrieved from https://www.eatright.org/
Harvard Health Publishing. (2020). How much protein do you need every day? Harvard Medical School. Retrieved from https://www.health.harvard.edu/
Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Breakfast. Retrieved from https://www.hsph.harvard.edu/nutritionsource/
U.S. Department of Agriculture. (n.d.). ChooseMyPlate.gov: Fruits and Vegetables. Retrieved from https://www.choosemyplate.gov/