March is National Nutrition Month and an opportunity to educate ourselves on the importance of making informed food choices and developing sound eating and physical activity habits. What used to be the Food Pyramid has been replaced with MyPlate. MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a place setting. Below are suggested servings by food group:
A serving is the amount of food recommended in consumer education materials such as MyPlate. A portion is the amount of a food you choose to eat at any one time. This may be more or less than a serving.
Serving size comparisons:
Tracking your meals is a great way to increase your awareness of what, how much, and when you are eating. This can help you identify areas to boost your nutrient intake, curb mindless munching, and help you lose weight. Try using a food-tracking app if you find crunching numbers before eating too exhausting.
Water helps maintain the balance of body fluids. The body is composed of about 60% water. The functions of these bodily fluids include: digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Drinking plenty of water helps:
According to the National Sleep Foundation, healthy sleep habits are directly related to how we eat and exercise. This makes sleep a critical factor in your health, weight, and energy level. Seven to nine hours of sleep is recommended for most adults. If your sleep pattern is thrown off, your nutritional and exercise habits could go by the wayside as well. Studies have found that sleep-deprived individuals had an imbalance of hormones associated with appetite, making them eat more. Lack of sleep can lead to unhealthy food cravings for calorie-rich and carb-rich foods, and lead to weight gain.
Changing your current lifestyle to be healthier can be hard. Improve your health now by making one small change today, like drinking more water, eating breakfast, or going to bed 20 minute earlier. Over time, making small changes will lead to transforming your lifestyle. Consider changes that reflect your personal preferences, culture, and traditions. Each change is a win that will help you build your healthy eating style.