It’s Nutrition Month: Dr. Erika Blank on How to be Your Healthiest, Strongest Self

It's National Nutrition Month, a great time to check in with yourself (and your primary care provider) to ensure you're on the right track to nurturing and becoming your healthiest, strongest self.

Nutrition Month: What's that?

What began as National Nutrition Week 49 years ago by the American Dietetic Association (now the Academy of Nutrition and Diabetics) became, in 1980, a month-long effort to promote the importance of nutrition. It's a good time to evaluate how we can make better food choices annually. Why? Because a more nutritious diet significantly reduces your risk of preventable diseases, improves your physical and mental health, and will help you live longer. That's the goal!

So, how are you doing on the healthy-eating front? Take time this Nutrition Month to reevaluate everything from how you grocery shop to how you fill your plate. To help, here are a few hacks that can help change the way you think about food and get you on (or back on) the right track.

• Go for the plants!
  Filling up your plate is recommended but try to steer clear of sizable portions of high calorie density foods like meat, cheese and refined carbohydrates. Try filling up at least half your plate with low calorie density vegetables and fruit. About a quarter of your plate should be filled with whole grains (like farro, quinoa, brown rice) and the last quarter should be a reasonable serving of protein (either a plant-protein such as legumes or three to four ounces of a low-fat animal protein).
• Aim for at least five servings of vegetables and fruits each day - more is great too!
• Limit red meat and sweets to no more than twice a month.
• Be more mindful at the grocery store
  Willpower is not an unlimited resource. Help your willpower by not bringing home the foods you are trying not to eat like those chips and cookies. Here are some tips to help out the next time you need to fill your cart:
  • Have a healthy snack beforehand: Arriving at a store ravenous and desperate to eat anything can be quite detrimental to your nutritional goals.
  • Make a list and stick to it. This will be better for your health and wallet!
  • Shop the perimeter: That's where you're going to find most of the "whole" foods like fruits, vegetables, meat and eggs.
  • Keep it colorful: Phytonutrients give plants their color so eating vibrant foods is great for your health. It also feels good to know that the foods you are eating are nourishing your body.
  • Frozen is just fine: Don't let anyone tell you frozen should be frowned upon. Frozen vegetables are perfectly healthy and great for adding to a meal in a jiffy.
• Hydrate
  A crucial part of your diet is hydration! Something as simple as drinking more water every day will help with weight loss — it helps burn more calories, remove waste from your body, and burn fat, for example. Hydration also regulates your body temperature, lubricates joints, prevents infections, delivers crucial nutrients to cells, and keeps your organs functioning well. In short, water helps our bodies function more efficiently and makes us feel better. It's a win-win.

How to approach diet with your provider

If you're unsure of what to ask your provider about your diet, try one or more of these suggestions:

• First thing's first: Don't be shy. Your provider is prepared to answer your questions. Be honest about your concerns, and they'll be able to offer you direction and resources.
• Keep a food diary and bring it with you: Whether you are concerned about foods that make you feel uncomfortable or simply want feedback on how to improve, keep a food diary in the weeks leading up to your appointment. Make sure to get in at least two weekdays and a weekend. Be sure to include not only the foods you're eating but also the times of day you're eating them and how you felt afterward.
• Prepare with goals: What are your goals? Have that clear picture in mind — write them down if you need to — and have that in hand at your next primary care visit!

Connect with a primary care provider today

At MUSC Health, we understand the frustration of finding a nutrition plan that works for your specific lifestyle, body, health conditions, and preferences. So why not celebrate National Nutrition Month by scheduling an appointment with an MUSC Primary Care provider to discuss what you can do to be a better you? We're here to help and guide you!

Dr. Erika Blank is board-certified in Internal Medicine and Lifestyle Medicine and is an experienced primary care clinician with 20 years in practice. Her clinical interests include chronic disease management and prevention through lifestyle medicine.