March is National Nutrition Month. This year’s theme is: Discover the Power of Nutrition! Nutrition is making knowledgeable food choices. It’s establishing balanced eating habits. It’s nurturing physical and mental health. This can be achieved through mindful meal planning and eating.
Mindful meal planning involves finding meals that are both delicious and nutritious. Finding meals that check off all the boxes to fuel your body and as such, your lifestyle. The three macronutrients needed to convert into energy that powers your body are: carbohydrates, fats and protein.
Carbohydrates
This nutrient is the main source of fuel for your body. Carbohydrates are broken down into glucose (sugar) that are used immediately for energy in cells, tissues and organs—like the brain. Glucose gives your body the power to move and function properly. Leftover glucose is stored in your muscles and liver to be used later. The best foods to get carbohydrates from are whole grains, fruits, vegetables, and dairy.
Fats
This nutrient provides long-lasting fuel for your body. Fats give the body long-lasting energy so you can perform longer, lower-intensity actions. Fats also help your body absorb certain vitamins and support cell growth. Your body uses fats to protect organs, provide insulation, create key hormones, and help healthy skin and brain function. The best foods to get facts from are nuts, seeds and healthy oils like extra virgin olive oil and avocado oil.
Protein
This nutrient is used for the repair and function of your body. Protein’s main job is to repair tissues, but can also be used for energy when needed. It helps form skin, hair and bone. It slows digestion, helping to keep energy levels steady. Protein can also help manage your appetite and cravings. The best foods to get protein from are lean meats like chicken breast and pork tenderloin, eggs, dairy and legumes like beans and chickpeas.
Your Checklist
Your meal-planning checklist should be focused on nutrients and be well-balanced. Aim to fill half your plate with fruits and vegetables to give yourself plenty of carbohydrates. Aim to fill one-quarter of your plate with lean meats to get your protein, and the other quarter of your plate with whole grains for some more added carbohydrates. Cook everything at home and use healthy oils for your fats.
Download a printable version of this checklist here.
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