It’s National Nutrition Month!  Where neRDs like me get to celebrate food and teach ways to eat healthier every day. This year’s theme is “put your best fork forward”.  Below are some simple tips to do just that.


  1. Keep frozen berries on hand: Frozen berries are low in sugar, high in vitamins/minerals and fiber and won’t get rotten on you before you use them.  A variety can be purchased and used in oatmeal, Greek yogurt or on pancakes or waffles.
  2. Get a bag of raw spinach: Spinach is ridiculously convenient and wilts down to nothing when added to eggs, soup, sauce or leftovers. Use it raw in salads or on sandwiches, and eat it on a regular basis for folate, potassium, vitamin C and beta-carotene and minimal calories.
  3. Include almonds: Dieters that include almonds in their diets lose more weight than those that don’t.  Almonds are convenient and can be added to cereal, yogurt, salads, trail mix or solo.
  4. Eat Greek yogurt. Lower in sugar and higher in protein than traditional yogurt, Greek yogurt contains probiotics to keep your gut bacteria thriving.  It can be eaten for breakfast, between meal snack or pre or post work out.
  5. Use frozen onions & peppers. A recent study suggests eating 10 (yes TEN) fruit and vegetable servings per day for lowest risk of premature death and chronic illness.  Frozen peppers, onions and other vegetables are convenient to add to eggs, chili, soup, pasta or other dishes.
  6. Try lentils.  Convenient, high in fiber, protein and iron- a great plant protein. Try them in soup or serve cold with lots of vegetables in a salad.

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