It’s March! Can you believe how quickly these three months have passed by?! Today I want to touch base with you and see how you are doing with your goals thus far. It’s common to welcome the new year with a resolution, intention or a goal for the upcoming year, but sometimes our enthusiasm doesn’t last long and we fall off track. If new year resolutions are not something you do, there is no better time to improve something in your life than the present.
The first step is setting the goal. I know you are thinking that this is obvious, but there is a difference between “I want to eat more fruits and vegetables” and “I want to eat more fruits and vegetables by trying 1 new fruit or vegetable every week in 2017”. Although both goals have the intention of increasing how much fruit and vegetable you eat, the second goal is more specific and is a basic plan of how you will achieve the goal. Writing your goals this way helps you ensure you stay on track with your goal!
As Nutrition Month comes to an end and we wrap up our #100MealJourney, take the time out to reflect on what healthy changes you have made that you want to keep making throughout the year. What are obstacles that come in the way for you and prevent you from making healthy choices? Lack of time, eating out, holidays, stress? We all have challenges that can sidetrack our healthy eating plans. Here are some strategies to help your small changes stick.
Planning how you’ll manage healthy-eating roadblocks before they happen is key to success. Setbacks on a journey to healthier habits are a normal part of making changes. Knowing what some of your challenges are can help you be ready to deal with them. Get ready with a plan to manage detours:
• Think about what might get in your way of healthy eating.
• Brainstorm solutions to get around roadblocks.
• Put supportive strategies in place. Recruit family and friends to help on your path to a healthy you.
When it comes to healthy eating, how much you eat can be just as important as what you eat. Eating portions that are too big can lead to overeating and weight gain.
You may often hear how much of certain foods you eat, but it can be quite confusing if you don't have measuring cups on hand. Instead of focusing on exact measurements, size up your portions with handy estimates. Wondering if you’re eating too much or too little? Use your hand and try these estimates on for size:
• 1 cup of leafy green veggies or 1 whole piece of fruit = 1 fist
• Fresh, frozen or canned vegetables = ½ fist
• 1 slice of bread or ½ bagel = 1 hand
• 1 cup of milk or ¾ cup of yogurt = 1 fist
• 50 grams of cheese = 2 thumbs
• Serving of chicken = palm of hand
• ¾ cup of pulses (e.g. lentils, black beans, chick peas) = 1 fist
It's been a couple of months since you have set your new year's resolution and you may or may not have been sticking to it. The good news is that it is still not too late to make a healthy change this year! Take this leap day to reset and get ready for a month of healthy changes because March is Nutrition Month!
This year, Dietitians of Canada is asking Canadians to pledge for a #100MealJourney. Did you know that we eat about 100 meals in a month? That means we have 100 opportunities to make a healthy choice. Why not take this month to make a small, lasting change and stick with it... one meal at a time.
I am looking forward to incorporating new recipes and making sustainable changes that will last throughout the year. Join me on my #100MealJourney by taking the #nutritionmonth pledge here.
Over 1200 people have already taken the pledge!
Pledge to make a small, nourishing change and stick with it, one meal at a time. Too many changes at once can be o...