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Embrace These Healthy Eating Habits For National Nutrition Month!

March is National Nutrition Month, so what better time to check out these healthy eating habits that can help keep you looking and feeling your best all year long!

Choose Water

Set a goal to drink water instead of sugar-sweetened drinks. To make this more measurable, write down how often you will make this choice e.g. 5 times a week.

Eat Slowly and Mindfully

It takes about 20 minutes for your brain to send out signals that you are full. Eat slowly. Take the extra time to pay attention to what we are eating and how much. To make this more measurable, write down how often you will make an effort to take at least a half hour to finish your meal.

Eat a Balanced Diet

Aim to include a variety of foods from all food groups in your meals. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating a balanced diet ensures that you get all the essential nutrients your body needs to function optimally.

Pay Attention to Portion Control – Try to reduce overeating by using smaller plates, bowls, and utensils to help control portion sizes, and be mindful of serving sizes recommended on food labels. Also, stick to one serving. For those of us who love having seconds, eating one serving will help us keep our calorie intake in check. Challenge yourself to stick to one serving and also standard portion sizes.

Eat Fruit and Vegetables

Set a goal to fill half your plate with fruit and vegetables at every meal. Fruit and vegetables are naturally low in saturated and trans fat, and rich in dietary fibre, vitamins and minerals. Or simply set a goal to use My Healthy Plate for all meals.

Enjoy Wholegrains

Eating wholegrain foods such as brown rice, whole meal bread and rolled oats can help reduce the risk of developing heart disease and diabetes. They can also help with weight management because they keep you feeling full longer and reduce the need for snacking. Set a goal to ask for brown rice and make it measurable e.g. ask for brown rice at least 3 times a week at lunch.


Nutrition Month is a perfect time to start these habits, but remember that these good eating habits take time to develop. Be patient. If you slip up, rather than give up – persevere! These changes, big or small, will make a big difference to your health and may even add more than a few years to your life.

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