March Into Healthier Eating Habits

March means a lot of things to many people. While sports enthusiasts are revving up for March Madness basketball, dietitians across America are coming together and sharing helpful eating tips. This month’s campaign is focused on encouraging everyone to adopt eating plans that are focused on consuming fewer calories, making informed food choices, and getting daily exercise.

With the snow starting to melt, it’s also a perfect time to shift from some of the season’s comfort meals like stews and casseroles to lighter grilled or stir-fry ones. The following meal menus will help keep energy up and calories in check.

What’s for Breakfast?

These quick ideas leave no excuses for skipping breakfast to jump-start your metabolism for the day!

• Stock your freezer with a variety of fruits that can be tossed into a nutritious smoothie. Wild blueberries are packed with anthocyanin, a potent cancer-fighting phytonutrient. Using 8 ounces of cow’s milk or a plant-based milk versus water adds 300 milligrams of calcium and is essential for bone health.
• Don’t forget about the protein! Try adding silken tofu into your smoothie or a tablespoon of ground flax or chia seeds, which are rich in omega 3 fatty acids and fiber. Greek yogurt is also a great option.

On the Dinner Table

These dinner ideas are a great mix of lean protein, complex carbohydrates, and heart healthy fats to replenish your energy after a long day.

• Sauté chicken or turkey tenders in olive oil along with red peppers, mushrooms, snap peas, and onions. Serve with brown rice or magnesium-rich quinoa, and green vegetables, like broccoli or asparagus.
• Fire up the grill or broiler with grass-fed lamb kebobs; skewer them along with zucchini squash, onions, cherry tomatoes, and yellow peppers. Serve with potassium-packed baked potatoes and a garden salad with citrus vinaigrette.
• For the fish lovers, try oven-roasted tilapia or salmon with Mediterranean style orzo mixed with chopped tomato, feta and basil. Drizzle on extra-virgin olive oil or lemon.

Snack Time Go-Tos

Grabbing the right snacks can help fend off hunger mid-day or late at night.

• Nibble on fresh fruits and vegetables, whole grain crackers, popcorn, and low fat dairy, like string cheese or yogurt.
• Nuts can be a good option but check portion sizes and look at other similar quick crunchy snacks like roasted chickpeas or edamame, which are excellent sources of fiber and protein.
• Tabbouleh, made with bulgur, tomatoes, onions, parsley and lemon, also makes for a healthier snack choice with pita chips.
• Barney Butter Almond Butter™ 90-calories snack packs go well with a banana or an apple, and the individual packages are portable and easy to pack.
• Dried fruits are high in iron and fiber. Sunsweet Ones™ are individually wrapped prunes that also travel well. Four prunes have 100 calories, 3 grams of fiber, and 290 milligrams of potassium. Eat dried fruits with foods that are rich in Vitamin C, like an orange, to enhance the absorption of iron by the body.
• Remember to stay hydrated too, which can help avoid hunger as well. Stock your pantry with no calorie options like water, seltzer, and diet soda. Or portion-controlled ones like the mini cans of Coca-Cola.

It’s important to eat healthy and to engage in a regular exercise program every month of the year, but why not start this March toward making life-long healthy habits!

Sophia Kamveris is a registered dietitian in private practice and consults for the food and beverage companies, including The Coca-Cola Company.