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Happy National Nutrition Month!

April 28, 2015

Take some time this month to make a few healthy adjustments to your diet. It can be overwhelming to think about revamping your whole diet, so start with one meal and work your way through the day until you have made some lasting changes. Here are some easy modifications you can make on your way to a healthier lifestyle:

Morning Routine

  • Switch out sugar for Truvia or Splenda no-calorie sweeteners in your coffee or oatmeal.
  • Buy plain, unsweetened yogurt and add your own naturally sweet fruit. Try berries, peaches, or even applesauce with some sprinkled cinnamon.
  • Start your day off with at least one serving of fruits or veggies. Add veggies to your eggs or pumpkin/other fruit puree to your oatmeal. Throw some chopped fruit onto your cold cereal—a banana or berries are great choices!


  • Have a bowl of soup loaded with vegetables and beans. Add some extra if it could use a boost.
  • Pile your sandwich high with spinach, tomatoes, roasted peppers, cucumbers, or shredded carrots. Any veggie you like will make a great sandwich topper. Don’t stop at vegetables—add sliced apples, pears, or grapes to a sandwich or salad.
  • Try to avoid too many refined carbohydrates. If you have a sandwich, avoid also having crackers, pretzels, or chips as a side. If you have soup without noodles or rice, pair that with some whole grain crackers.


  • Avoid carbs on top of carbs when you can. If you are having pasta for dinner, serve salad instead of bread. Offer a grain or potatoes, not both. Choose whole grain bread, rice, and pasta whenever you can.
  • Make the vegetable the star of the plate. Fill your dish up with salad and a cooked vegetable. A hearty plate should be ¼ salad, ¼ other veggie or fruit, ¼ whole grains (like brown rice or whole wheat pasta), and ¼ protein (which can be meat, beans, or tofu).
  • Try not to overeat at dinner. You are probably not going to be too active in the evening, so you don’t want to fill up on calories that you won’t be burning off.


  • Make each snack complete. Pair a fruit or vegetable with some protein and healthy fat to help keep you satisfied until your next meal. Try carrot sticks and hummus, an apple and nut butter, or one tablespoon unsweetened dried fruit and one of nuts.
  • Try to choose a fruit or veggie at every meal and snack this month. You can make “5-A-Day” a habit in no time!