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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
Nutrition Month  3

Blog Special: Facebook LIVE on Meal Makeovers

It's March! And it's National Nutrition Month!  To celebrate, join us at noon CST for mini discussions throughout the month on Facebook LIVE. Part 2 will talk about using the MyPlate as a meal planning model and 4 ways to make your meals healthier.  If you miss the live event, watch the recording, and check back on this blog post for updates from viewer questions.

Tips for Meal Makeovers
  • Tip 1: Mix up food groups at meals and snacks. Try to eat 3-5 food groups at meals, and if you eat snacks, pick from 1-2 food groups. Remember to mix those up throughout the day. If you do not have a fruit at your morning meal, eat a fruit as a snack or at a meal later in the day.
  • Tip 2: Eat all forms of fruits and veggies. This includes fresh, canned, frozen, and dried. Fresh is great when it is in season. Canned and frozen are budget-friendly, and since they are packed close to the field where they are picked, retain their vitamins and minerals. Dried is a great travel food. Tell us in the comments what canned, frozen, or dried foods you like to keep in your kitchen!
  • Tip 3: Swap in whole-grains at least 50% of the time. Whole grains add more fiber than their refined grain counterparts do. Try brown rice instead of white rice. Quinoa and oatmeal are already whole-grains. Look for the words "whole grain" on mixed products, like breads and crackers.
  • Tip 4: Mix in plant-based proteins sometimes. Plate-based proteins include foods like nuts and seed, soy products like tofu, and beans. Plant-based proteins often have less fat than animal proteins. They also add extra fiber to your day. You might try peanut butter on your toast sometimes, instead of cream cheese. Or make a soup recipe that has both animal and plant proteins, like white chicken chili.

To learn more about National Nutrition Month, hosted by the Academy of Nutrition and Dietetics,

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