National Nutrition Month

March is National Nutrition Month and the students in FNU 353 class are posting weekly tips and information for the IU community.

Week 3. How to eat a variety of nutritious foods by Cheryl Selleny and Emily Gudibandi

• Include a variety of food groups such as fruits, Include a variety of food groups such as fruits, vegetables, lean proteins, and healthy fats: MyPlate is a helpful visual on how to make healthy choices from each of the five food groups.
• Incorporate your favorite foods and traditions: Try a healthy twist on a favorite holiday recipe, such as adding mashed cauliflower to mashed potatoes.
• Avoid using the same color food for an entire meal: Make half your meal two opposing primary colors: red, yellow, green, orange or blue.
• Experiment with different types of proteins: Try a bean enchilada instead of a beef enchilada. Both are great sources of protein!
• Try a new vegetable each week: There are a variety of delicious, nutrient-dense vegetables. Explore different varieties: 51 weird vegetables you’ve never seen before!
• Find ways to add extra food groups to your meals: Finely chopped or grated fruits and vegetables can be delicious garnishes. A finely chopped cucumber can add flavor and a juicy element to wraps and sandwiches.
• Look to other cultures for new food combinations: Expand your palate with recipes from around the world. This can introduce new foods and spices you didn’t even realize existed!
• Add nuts and seeds as toppings for salad, cereal, yogurt, and smoothies: Nuts and seeds are an excellent source of plant-based protein that provide many health benefits such as healthy unsaturated fats, Omega-3 and-6 fatty acids, vitamin E, and fiber.
• Incorporate seasonal produce: Seasonal produce not only tastes better, but is nutrient-dense, supports local farmers, and is better for the environment.
• Plan meals ahead of time: Meal planning apps can help greatly with this. Organizing meals in advance makes you more likely to opt for a variety of nutritious options and avoid impulsive, less healthy choices.
• Focus on whole, nutrient-dense foods: This means emphasizing consuming natural, unprocessed foods. By doing this, you will naturally incorporate a variety of food in your diet.