Use These Tips for Each Day in March
Every day you have the opportunity to take the steps needed to become the healthiest YOU that you can. Small daily changes can make a big, long-term impact on your body. Add one of these 31 steps into your day each day in the month of March for National Nutrition Month and reap the benefits.
1. Never skip breakfast:
Aim to eat within the first two hours of waking up.
2. Stay well-hydrated:
Aim to drink 8-10 glasses of water per day.
3. Up your fiber intake:
Increase your fiber intake and increase your total health by eating more fruits and veggies.
4. Add whole grains:
Make all grains whole grains, such as whole wheat, amaranth, quinoa, brown rice, and oatmeal.
5. Add more veggies to your day:
Aim to eat 4-6 servings of vegetables per day.
6. Eat a maximum of 2 servings of fruit per day:
1 cup = 1 serving. It’s healthy but also contains sugar, so portion control!
7. Get moving:
Aim for at least 30 minutes of exercise at least 3 times per week.
8. Eat lean protein at every meal:
White meat poultry, eggs, fish, shellfish, nut-butters, beans and legumes, and lean cuts of meat.
9. Eat good fats at every meal:
Including unsalted nuts, seeds, olives, olive oil, and avocado.
10. Eat every 4 hours:
Do not go longer than 4 hours without a snack or meal.
11. Eat the rainbow:
Make sure all those fruit and veggies are colorful to hit all the various vitamins and minerals.
12. Don’t fear the fat:
Don’t pick the non-fat or low-fat food counterparts, as they are usually loaded with hidden sugars and added sodium – go full fat!
13. Care for your digestive health:
Take a daily probiotic to promote good digestive health.** Choose one that also supports your immune system.**
14. Drink green tea:
Try to drink one 8 ounce cup of green tea daily.
15. Get your sleep:
Aim for 8 hours of sleep per day.
16. Just say no to sugar
Avoid foods with more than 5 grams of sugar per serving, and do not add sugar to any meal – the same goes for sugar substitutes, just say no!
17. No sugar-sweetened beverages:
Avoid sugar-sweetened beverages and their “diet” counterparts that are made with sugar substitutes that are just as bad.
18. Mix up your routine:
Try a new gym class or specialty studio to mix up your usual workout routine.
19. Keep your alcohol intake down:
Keep alcohol down to a minimum (women stick to 1 glass/day, men stick to 2 glasses) and aim for at least 4 dry nights a week.
20. Pass on the agave!
Agave is just as unhealthy as high fructose corn syrup – skip them both!
21. Check your Vitamin D:
Get your Vitamin D levels checked, especially during the winter.
22. Aim to eat fish 3-4 times a week:
…just to make sure to vary the type to help prevent increased mercury consumption. And take an Omega-3 fish oil supplement.
23. Enjoy 1 ounce of dark chocolate daily:
…it provides antioxidants, and is delicious!
24. Try the buddy-system:
…at your next workout by bringing along a friend and giving each other that added motivation.
25. Go meatless one day a week:
It’s a good way to increase veggie intake and experiment with new plant-based protein sources like beans, legumes and tofu.
26. Try to cook the majority of your meals at home (preparing lunch for work counts!):
…this way you can be completely in charge of all ingredients.
27. No salt added
Do not add salt to any meals post-cooking. This will help control your salt intake and promote heart health.
28. Turn off all electronics:
…at least 30 minutes before bedtime to help promote a deep sleep.
29. Try essential oils:
Use essential oils like lavender to help you set the mood for sleep.
30. Make sure every meal and snack features:
…a lean protein source and a high-fiber source (i.e. a Greek yogurt and an apple).
31. Squeeze a lemon into your water:
…as a natural way to change up the taste without adding sugar.