OSKALOOSA — In recognition of March being National Nutrition Month, Mahaska Health Partnership Registered Dietitian Lea Rice wants to help you and your family eat better.
“Research suggests that eating more fruits and vegetables is associated with better weight management,” Rice said. “People who consume more fruits and vegetables, while decreasing fat and added sugar, are less hungry and get more valuable vitamins and minerals.”
According to Rice, filling up on fruits and vegetables helps people more effectively manage weight because they get fewer calories, feel full and eat less bad food. “Eating fruits and vegetables in a variety of colors, such as red, dark green, yellow, purple or orange, makes for a fun and colorful pallet and provides a broad range of nutrients.”
However, Rice cautioned that trying to change your eating habits does not have to happen overnight. “Too often, people jump in head first and try to change everything at once. They often become frustrated and end up reverting to their old ways. By starting slowly and giving yourself a good foundation, you can work toward healthier eating habits slowly.”
The American Dietetic Association recommends the following tips for improving your diet:
• Focus on fruits and vegetables — add one serving to one meal each day, then increase every few weeks.
• Look locally — shop local farmer’s markets because the more fresh a fruit or vegetable is, the more nutrients it has retained.
• Make calories count — instead of only focusing on the number of calories in a food, look at the number of vitamins and nutrients. Fewer calorie foods are not always better.
• Test your taste buds — challenge yourself to try food you have never eaten before, you might find a new healthy favorite.
• Trick yourself with treats — if you have a sweet tooth, have fruit and yogurt for desert or if you want an afternoon snack, have some trail mix or nuts.
If you would like to make a change and want to start eating better, consider consulting with a registered dietitian.
“My job is to assess a person’s overall health and make diet recommendations based on the results,” Rice explained. “Diets are not one size fits all, each individual’s health situation must be considered.”
The American Dietetic Association said that a Registered Dietitian is the best source for practical and accurate nutrition information. To earn the Registered Dietitian credential requires earning at least a bachelor’s degree, completing a supervised practice program and passing a registration exam.
“I have six years of experience as a registered dietitian in addition to my bachelors degree in Family and Consumer Sciences with a concentration in Dietetics,” Rice said. “When you are ready to make a change in your diet, working with a professional will afford you one-on-one assistance, catered to your likes and dislikes as well as your lifestyle and health situation.”
For more information about services provided by a Registered Dietitian, contact Lea Rice at (641) 672-3303.
