March is National Nutrition Month, a time to learn how to make smart food choices and build healthy habits. Eating well and staying active can help you stay healthy and lower your risk of many diseases. In Kansas, about 35% of people are overweight and nearly another third are obese. Extra weight can lead to serious health problems like heart disease, stroke, type 2 diabetes, and more.
Start with small, realistic goals. Making small changes over time can lead to big results. Here are 10 easy ways to improve your nutrition and overall health:
- Keep your daily calorie intake at a healthy level. Talk to your doctor or a dietitian to find out how many calories you need.
- Enjoy your food, but eat less. Slow down and pay attention to what you’re eating.
- Watch your portion sizes. Learn what a healthy portion looks like to avoid overeating.
- Eat more vegetables, fruits, whole grains, lean proteins, and low-fat dairy products.
- Fill half your plate with fruits and vegetables. They’re full of vitamins, minerals, and fiber.
- Choose whole grains when possible. They give you energy and help with digestion.
- Pick lean proteins and try more plant-based options like beans, nuts, and tofu.
- Cut back on foods high in fat, sugar, and salt—like cookies, soda, and processed meats.
- Reduce your salt intake. Choose fresh foods and check labels for lower sodium options.
- Drink more water. Skip sugary drinks and choose water or unsweetened beverages instead.
These small changes can help you feel better and lower your risk of serious health problems. For more tips and healthy recipes, visit the websites of the American Heart Association (heart.org), the American Cancer Society (cancer.org), and the American Diabetes Association (diabetes.org).
