Category: Healthy eating

Enjoy the Taste of Eating Right

Enjoy the Taste of Eating Right: National Nutrition Month® 2014

Each calendar month has special recognition from Heart Month, Breast Cancer Awareness Month, and National Nutrition Month®.  March is set as National Nutrition Month®.  Each year a theme is chosen to target messages about healthy eating. I love this years theme, Enjoy the Taste of Eating Right! Often my clients, friends and other people I over hear comment how healthy doesn’t taste good, or it’s too hard, or a host of other misconceptions. This month will be devoted to giving ideas on “how�? to enjoy the taste of eating right. I welcome your comments and suggestions as well. A new motto to adopt, “beige is boring�? when you’re referring to your meals and snacks!

No wonder people “want something�? after dinner. Too many people spend their day eating beige foods that don’t satiate and /or juicing the rest so they don’t enjoy chewing. How not fun is that?!

Your challenge for March is to slow down and savor your meals and snacks, enjoy the flavors, smells and textures. We all have the foods we “love�? and those that we think are nasty. Experiment with adding the in-between foods to balance your meals and see if they don’t become some new loves!

Let’s start with typical breakfast.

  • Cereal (hot or cold) and milk.
  • Eggs
  • Eggs and toast
  • Eggs and bacon/sausage
  • Pancakes/waffles/french toast
  • Smoothie, protein shake or juice

What to add to enjoy the taste of eating right.

Isn’t it fun to add food instead of focusing on what you “can’t�? eat!

  • Add walnuts, pecans or other nuts to any cereals. Toast them for more flavor punch with a smaller amount. Add dried fruit (raisins, SF cranberries, apricots, dates) or fresh/frozen fruit (banana, berries, apples, pineapple) for a flavor explosion. No need for added sugar with these naturally sweet additions. Choose cereal with 3 grams of fiber /serving. Time saving tip: Make a big batch of oatmeal on the weekend (or in the evening) to portion and heat during the week. 
  • Add onions, peppers, mushrooms, spinach, artichokes, avocado and more to your eggs. Serve with a side of melon, orange sections or berries. You’ll have an eye appealing, flavor bursting breakfast! Time saving tip: Sauté or roast veggies for omelets in batches and keep in the refrigerator to add to your fresh cooked eggs daily. 
  • Try adding nuts, whole grain flour, and or oats in your batter for a heartier pancake or waffle, or toping for french toast. Add berries either in or on these delicious breakfasts or maybe both! Use fruit instead of syrup for a sweet sensation. Two of my favorites are plump blueberries in my granola filled pancakes with strawberries on top. Yum! Time saving tip: Cook up a batch of any of these breakfast sensations and individually freeze the left overs for a future day.
  • Use liquid meals as a back up or for a specific number of days. These are best when fresh. Add protein from nut butters, tofu, or dairy/soy to get your protein start to the day. Enjoy the sensations of  chewing your meal most days. Mouth feel is part of the enjoyment of eating. It’s not the same when we drink our meal vs. eat it! Time saving tip: Have prepared meal replacement vs. protein shakes on hand for quick grab on a late morning. Have your veggies and fruits prepped ahead to quickly throw in the blender for your drink on the go.

March 12, 2014 is Registered Dietitian Nutritionist Day- Celebrate the Food and Nutrition Professionals.

Check out the Academy’s recipes or Fruits & Veggies-More Matters® for easy, tasty and colorful foods!