By John A. Ruibal, MS, RDN, CSSD,
Prowers Medical Center’s Registered Dietitian Nutritionist

Every March, the Academy of Nutrition and Dietetics focuses on encouraging healthy eating through National Nutrition Month. This year’s theme is Celebrate a World of Flavors. It embraces global cultures, cuisines and inclusivity — plus the theme highlights the expertise of registered dietitian nutritionists.

“Celebrate a World of Flavors highlights the unique, cultural variety of foods available to people from around the world and the role that dietitians play in helping clients create healthy habits while celebrating their cultural foods and heritage,” said Registered Dietitian Nutritionist Rahaf Al Bochi, a national spokesperson for the Academy in Atlanta.

Nutritional Services

For more information on nutritional services offered at Prowers Medical Center, call 719-336-6750 or visit prowersmedical.com.

Registered dietitian nutritionists help clients fine-tune traditional recipes, provide alternative cooking methods and provide other healthful advice for incorporating family-favorite foods into everyday meals.

Below are five tips from the Academy of Nutrition and Dietetics to keep your goals on track.

  1. Consult a Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN)

A Registered Dietitian Nutritionist has a bachelor’s degree in Human Nutrition or a related field at minimum, and most have master’s degrees or higher education. To earn an RD or RDN credential, a dietitian must also be accepted to an extensive nine-month internship, after which they take an exam to earn the credential. Finally, they must complete 75 hours of continuing education every five years to maintain their credential.

Whether you want to lose weight, lower your health risks or manage a chronic disease, consult the experts! Registered Dietitian Nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice. In addition, these professionals can help you accomplish any nutritional goals you set for yourself.

  1. Pick Three Small Areas Of Your Eating Patterns To Change

The first step to this is to be honest with yourself. Start by recording everything you eat for three to four days. Then, write down your meals or utilize technology, like an app on your phone — make sure you include a weekend day.

Next, review your record and highlight three habits you want to change. Some examples of unhealthy habits include:

  • Eating a lot of snack foods after dinner
  • Drinking many high-calorie beverages
  • Consuming a large number of foods with extra fat or sugar

Develop a plan to change these habits. Then, if you need help, make an appointment to see a Registered Dietitian.

  1. Fill Half Your Plate With Fruits and Vegetables

Fruits and veggies add color, flavor and texture in addition to vitamins, minerals and fiber to your plate. Make your daily goal two cups of fruit and two and a half cups of vegetables —experiment with different types, including fresh, frozen and canned.

  1. Be Active

Regular physical activity has many health benefits. Start by doing what exercise you can.

Children and teens should engage in 60 minutes or more of physical activity per day, and adults at least two hours and 30 minutes per week. You don’t necessarily have to hit the gym— take a

walk after dinner or play a game of catch or basketball.

  1. Schedule Family Mealtime

Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off

the TV, phones and other electronic devices to encourage mealtime talk. Get kids

involved in meal planning and cooking, and use this time to teach them about good nutrition.

Let’s make this year the year to change your exercise and eating habits. Small changes are lasting and obtainable, and change will only occur when you are ready. Consistency is what leads to change and you can eat right, bite by bite.