Marching Towards Health: National Nutrition Month and the Power of Healthy Eating
By Dr. Graham A. Colditz
Siteman Cancer Center
March is finally here, and do you know what that means? No, not just the start of spring break shenanigans or an excuse to wear green—it’s National Nutrition Month! 🌱✨ Now, if you haven’t noticed yet, nutrition is a theme frequently featured in my columns. You could say it’s a “grape” concern of mine—the way we eat ties directly into our health and wellness, and I’m all about making a “pear” of good choices!
The Impact of Our Diet
If you’re wondering how often we touch upon the links between food and health, let me just say: a lot! In fact, it’s rare that we don’t address our daily grub in some way. Eating right could mean the difference between a healthy life and a life full of “grapes” of sadness due to heart disease, stroke, high blood pressure, dementia, and let’s not forget, cancer—those are no laughing matters. The long and short of it is, choosing healthier foods and drinks is one of the best things we can do for our health. Think of it as your superpower; the ability to help control weight gain and unlock a treasure trove of health benefits! 🦸♀️🦸♂️
Healthy Eating: What’s the Buzz?
In today’s world of non-stop news and social media influencers trying to sell you everything from green smoothies to miracle pills, it can feel overwhelming to know what “healthy eating” really means. Fortunately, when we break it down, the basics of a healthy diet haven’t really changed much over the decades—kind of like that old shirt in the back of your closet! So, let’s dig into some tried-and-true tips that will help you feel like a “snack-tastic” champion! 🥦🥕
1. Fruits and Veggies: Nature’s Candy
Make fruits or vegetables a part of every meal. Seriously! Go bananas! 🍌 Whether fresh, frozen, or canned (just make sure they’re low-sodium and unsweetened), greens should star in your healthy food lineup. Remember, you can’t “beet” a good salad!
2. Whole Grains, Whole Heart
Let’s talk about grains for a mo. Whole grains are like the superheroes of the food world—packed with nutrients and health benefits, they’ve got your back! Step away from the processed stuff and reach for whole-wheat bread, whole-grain pasta, or oatmeal. Just be sure to look for the “100% whole grain” stamp. It’s like your certified organic seal of approval!
3. Drink up, Buttercup!
Hydration is key, so let’s skip the sugary sodas and those fancy coffee drinks with more calories than your dinner plate. Instead, try unsweetened tea, coffee, or some fizzy water that will make your taste buds dance! A splash of lime juice never hurt anyone; it’s refreshing, and it makes you feel fancy without the price tag!
4. Healthy Fats: The Good Guys
Not all fats are villains! Ditch your butter and lard for healthy options like canola and olive oils. Good fats are here to “oil” your engine and keep things running smoothly. Just remember, we don’t need to go “overboard” with it!
5. Fast Food? More Like Fast Trouble!
While fast food might be convenient, it can be high in calories, salt, and unhealthy fats. Sure, an occasional treat is fine, but let’s not make it a daily habit. “Fryer” beware, it’s all about balance!
6. Protein Swap: Bye-Bye Red Meat
When it comes to protein, think chicken, fish, beans, and nuts. They’re the go-getters of the food world, leaving red and processed meats in the dust. “Meat” your new best friends! 🐟🥜
7. Alcohol: The Bold Move is Zero
Alcohol can raise the risk for several cancers, so let’s flip that script. While it doesn’t have to be a complete no-fly zone, going zero is the healthiest choice. Try some alcohol-free beers or other drinks—who says you can’t have fun without the buzz?
Small Steps = Big Changes!
The good news is that one of the most powerful tools we have for improving our health is also something we do daily: eat! 🍽️ It isn’t always easy to make healthy choices, but remember, Rome wasn’t built in a day. Like any good dad joke, nutrition is best served gradually; implement small changes in your diet, and over time, those changes can yield big dividends. It’s not a race; it’s a journey, and every step can bring you closer to a healthier, happier you!
So, as we celebrate National Nutrition Month, let’s remember that what we eat matters—a “grape” deal, in fact! Take it from me, Dr. Graham A. Colditz, your friendly nutrition enthusiast from the Siteman Cancer Center. Here’s to making food choices that will have us all feeling “berry” good!
Cheers to Good Health! 🥳🥗
So why don’t we raise our forks to a brighter, healthier future? Because, after all, good nutrition is the “root” of living well!
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