Nutrition Month Challenge

While it may seem like a hard thing to do, making healthy changes to your diet can be as simple as switching from white to wheat bread or adding in an extra serving of fruits and veggies. Increasing the amount of water you drink during the day is a great way to improve digestion and help with feeling full after eating. Aim to drink one 8 oz. glass of water with each meal to help with better metabolizing and help with dispersing blood sugar to the major organs.

If you’re still not sure where to start, try using these nutrition tips as a challenge or even try the advanced version of these tips. Just remember to take things at a pace you feel most comfortable with so you can continue to feel good while working towards a healthy lifestyle.  

Week 1: Whole Wheat & Whole Grain

• Beginner: Replace white pasta and rice with whole wheat pasta and brown rice. Whole grain or whole wheat options have a similar taste, and you'll gain additional nutrients with whole wheat and grains. 

• Advanced: Replace sugary cereal with whole grain cereal. Cereals like Special K, Mini Wheats, and Cheerios are loaded with fiber, which helps regulate digestion, blood sugar, and cholesterol. Sugary cereals like Fruity Pebbles and Lucky Charms increase hunger and can spike blood sugar and insulin levels. 

Week 2: Reduce Refined Sugar

• Beginner: Limit your fruit juice intake to juice that is 100% real fruit with no added sugar.  

• Advanced: Try and reduce your sugar intake by replacing your dessert with a piece of fresh fruit. Fruit has natural sugar and will help satisfy those sweet cravings. 
  • Source: heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar

Week 3: Fruits & Vegetables

• Beginner: Aim for 2 servings of fruit and 3+ servings of vegetables a day. It’s not as scary as it looks, having at least one serving of both during each meal will help you reach the goal in no time. Fresh produce can be expensive, especially if it’s out of season. Shop for sales in the produce aisle and check out the local farmer’s market for seasonal produce. Looking for deals will help keep costs down while shopping locally will help support local farmers, plus you’ll know exactly where your produce comes from.  
  • Source: Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019 | MMWR 

• Advanced: Start growing your summer vegetables, fruits, and herbs indoors during the colder months. It will take a green thumb to be able to keep the produce alive and well throughout the winter, but if you can, you’ll be able to enjoy seasonal vegetables all year long. The best part is you won’t have to pay for them since you’re growing them yourself. 

Week 4: Low-fat Dairy

• Beginner: If you drink whole milk or 2% milk, try swapping it with 1% or skim milk this week. Not only is it a healthier swap, but it has less saturated fat with the same protein, vitamins, and minerals 

• Advanced: Have 3 servings of low or fat-free dairy (or non-dairy alternatives) each day. It might seem like a lot, but one cup of milk at breakfast gets you 1/3 of the way there, and a yogurt cup at lunch gets you to 2/3. 

Week 5: Portion Sizing & Meal Prepping

• Beginner: Check labels for serving sizes and measure your portions. Doing this will ensure you’re reaching your daily nutrient goals while being mindful of the portions you consume. 

• Advanced: Go grocery shopping with a list and meal prep on the weekends to ensure a stress-free week ahead. Planning out and preparing your meals for the week is a great way to ensure you are meeting your nutritional needs, consuming the correct portion sizes, and staying on budget.