Been promising yourself to eat better?
Here's your chance.
March is National Nutrition Month, so it's a great time to make changes in your diet.
To help you get started, we asked five local registered dietitians from the Memphis District Dietetic Association to offer their top three simple suggestions for changing your diet for the better.
From Dianne Polly:
1. Eat more whole-grain foods. According to the USDA, Americans eat five loaves of white bread to every one loaf of whole-grain. Diets high in fiber have been shown to reduce colon and rectal cancers by up to 56 percent and lower the risk of heart disease by 40 percent.
2. Involve your children in meal preparation and planning. Studies have shown that children who help cook and prepare foods will be more willing to try eating different types of foods.
3. Think nutrient-rich, rather than "good" or "bad" foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients -- and lower in calories. Steer away from heavily processed foods.
From Leslie Schilling:
1. Fast weight loss is a myth. Diets that claim fast weight loss -- 3, 4, 5, 10-plus pounds in a week -- are likely just dehydrating you and making you feel really bad. Safe weight loss that spares muscle is at a rate of one-half to 2 pounds per week.
2. We all need healthful sources of fat. When we leave it out, we can be left feeling unsatisfied and tend to overeat. Fat is essential to bodily processes. It is needed for cell membranes, hormone production and energy.
3. Diets don't work. We are all born with a self-regulating hunger and satisfaction system. Chronic dieting interferes with our natural regulation system. The key is not a magic pill or diet. At some point, we all must learn to pay attention to the body's nutritional needs, add appropriate amounts of physical activity (that you enjoy) and eat by hunger, not by the clock.
Sara Estabrook:
1. Eat a fruit or vegetable at every meal. Aim for two different vegetables at lunch and dinner. Fruits and vegetables are low-calorie "powerhouses" of vitamins and minerals.
2. Eat every four to five hours. This keeps energy level high and hunger level low, and can help prevent overeating at your next meal.
3. Make it from scratch. Not only do you save money by cooking from scratch, but you are in control of the amount of salt, fat and sugar in every recipe.
Ashley Hofeditz:
1. Slow down your eating. Quit eating before you feel full or stuffed. It takes your brain about 20 minutes to get the message that your body is getting food. By slowing down, you allow your brain to get the message.
2. Make a meatless meal. Beans are an excellent source of protein and are also an inexpensive way to create a healthful meal.
3. When eating out, split an entrée with a friend. With some restaurant entrees tipping the scales at more than 1,000 calories, by sharing with a friend you will save on both calories and cash.
Mary Cocke Read:
1. Don't skip meals. Eating regularly helps keep the metabolism running and prevents overeating. People who skip meals tend to overeat when they do eat. If you eat a large meal in one sitting you may eat a smaller meal at the next sitting or have a snack, but don't skip a meal.
2. Eat breakfast. This meal triggers the body to start working and jump-starts your metabolism for the day. Research also shows that people think more clearly when they eat breakfast. This advice holds true for adults and children.
3. Don't drink your calories (milk is the exception). Get your calories from food, which will keep you full longer and be more satisfying. If you do drink juice, limit it to once a day and make sure it is 100 percent juice.
More information
Find a registered dietitian by asking your doctor or through the local dietetic association. In Tennessee and Memphis, you can find a dietitian at or eatrightmemphis.com. The American Dietetic Association site is eatright.org.
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