March is National Nutrition Month

n celebration of National Nutrition Month, we researched some noteworthy facts and deliciously healthy cooking substitutions to share with you.

NUTRITION FACTS

• Nutrient dense foods are high in vitamins, minerals, fiber, and other nutrients. Look for brightly colored fruits, vibrant vegetables, fortified and fiber rich grains, lean meats, beans, and nuts.

• For most people and children 14 years and older, the recommendation is to limit sodium to less than 2,300 milligrams per day. For those with existing blood pressure or other health concerns, the recommendation may be even lower.
• A single can of soda could have up to 50 g of sugar, which is about 4 tablespoons. The American Heart Association recommends women should have no more than 6 tablespoons of added sugars a day, and me should have no more than 9.

• According to the Harvard School of Public Health, sugary drinks [like soda] increase the risk of type 2 diabetes, heart disease, and other chronic conditions.
• Soda pop commonly contains high levels of phosphate. Consuming more phosphate than calcium can have a dangerously negative effect on the health of your bones.

• Healthline.com recently discussed the studies which have proven a variety of nutritional superpowers in Blueberries!
  • High in Antioxidants, which protect your body from free radicals that damage your cells and contribute to aging and diseases, such as cancer.
  • Capable of reducing DNA damage to protect against cancer.
  • Protect Cholesterol in the blood from being damaged.
  • May help lower blood pressure and prevent heart disease.
  • Can help maintain brain function and improve memory.

HEALTHY SUBSTITUTIONS

Making even small, nutritional changes to your diet can make big differences in your overall health.

• Broil, grill, bake, and steam food instead of frying.
• DRINK WATER, instead of sugary drinks. Add lemons, limes, or berries to give your drink flavor.
• Swap sweet, flavorful berries for cookies or cakes for your desserts.
• Replace sour cream or mayonnaise with plain Greek yogurt.
• Use Avocado as a replacement for butter.
• Recreate potato dishes with cauliflower.
• Try to use brown rice, rather than white rice.
• Snack on popcorn instead of potato chips.
• Bake Kale chips or thinly sliced sweet potatoes.

If you have concerns about your personal nutrition and you would like help in achieving your best overall health, schedule a Free Consultation with a TimeLess Weight Loss Counselor.

Learn more about National Nutrition Month at eatright.org, and follow TimeLess on Instagram and Facebook for more nutrition facts throughout the month.