Celebrating National Nutrition Month!
March is National Nutrition Month!
National Nutrition Month highlights all the great work RDs and other nutrition professionals have been putting forward to better the health and wellness of individuals. It celebrates the fact that health and wellness can be so much improved by diet. A little nutrition education goes a long way!
There are so many foods that provide all kinds of different health benefits. Some nutrient-dense and high-fiber foods to celebrate this month are:
Avocados: avocados are a nutrition powerhouse. Just ½ avocado packs 6 grams of fiber! They’re also rich in monounsaturated fats, which improve cardiovascular health, as well as vitamin E, a powerful antioxidant. Try some avocado on Royo bread toast with Everything But the Bagel seasoning, eating guac with veggie sticks, or adding avocados to your salads.
Berries: strawberries, blueberries, blackberries, and raspberries are all delicious additions to a high fiber diet. Berries are super concentrated with antioxidants. They’re also filled with vitamins and minerals, ensuring that you’re getting the micronutrients you need each day. Berries work great as a topping in oatmeal, as a snack with some almonds or walnuts, or even in a smoothie.
Mushrooms: mushrooms are the easiest food to add to any chili, pasta, taco, salad, or curry recipe! You definitely should not sleep on mushrooms, as they are one of the most nutrient-dense foods you can find. They’re high in vitamin D, which is important for individuals who don’t consume fortified dairy/alternative milk or juice products. Mushrooms also have cancer-fighting properties, due to their high concentration of antioxidants and phytochemicals (plant compounds that improve health!).
Leafy greens: spinach, kale, arugula, Swiss chard…leafy greens are where it’s at! They work great as a base in salad, but also have benefits when cooked. Leafy greens are high in vitamins, minerals, and antioxidants. Specifically they are high in calcium and iron. Be sure to squeeze some lemon juice on your greens or eat them with another source of vitamin C, as vitamin C allows your body to better absorb the iron.
There are tons of other nutrient-dense, high fiber foods that make great additions to any diet. Eating more whole, plant foods increases longevity, improves skin and GI health, lowers cholesterol and blood pressure, and helps prevent many chronic diseases. Whole foods are filled with fiber to keep you full and feeling your best. Variation in diet is key—meaning you’ll want to vary the foods you consume so that you expose your body to a variety of nutrients. Think in colors: different colors = different nutrients.
So far I’ve been celebrating National Nutrition Month with homemade quinoa fajita bowls with roasted veggies, oats with peanut butter and berries, and Dijon salmon with lots of greens!
How will you celebrate National Nutrition Month? What are your favorite nutrient-dense foods?
By Jessica Kaplan