March is National Nutrition Month. Inevitably, when we think of nutrition we think of diets, diet plans, diet supplements, etc.  I have been in the wellness industry for about 20 years and have seen so many extremes as to what the next miracle pill, drug or diet will be. All of them made to help everyone meet some idealized goal of what we are "supposed" to look like. 

Here is the thing, each human is different and that includes their nutritional needs. Yes there are basic guidelines for our nutritional needs and guidelines to prevent overdosing on things like iron and fat soluble vitamins, but if something sounds too good to be true, it probably is. Over the top marketing and misinformation abound in the world of nutrition. What we once knew,  isn't true the next decade (look at low fat processed foods and products with trans fats), and if something promises you results faster and with no effort, lets be real, your results wont last.

Being healthy takes effort. That is not a popular thought and is not always easy. Highly processed, high fat, high salt, high sugar foods are just a drive through window away and convenience is often king. We are currently a society of instant gratification and that includes our foods. 

I don't say this atop some health throne looking down, I get it!  Life is not set up to help us achieve our health goals with long work hours, multi-tasking expectations and often without the help we need. But that's when we have to make the decision to make our health a priority. 

So you say, ok!  I'm going to make it a priority, where do I start?

Good questions. Here are a few tips to get you on the right track. 

• Eat More Fruits an Vegetables- If you follow the my plate model then half of every meal you eat is fruits and vegetables and that is ideal. That also may not be realistic, so start where your at. Set a goal. If your eating a piece of fruit a week and maybe one salad a week, start bumping that number up. Think about the snacks and meals you eat. Instead of chips for a snack could you do carrots and hummus or an apple with nut butter. Make small changes and keep upping the challenge by increasing the number of fruits and vegetables you are eating each week. 
• Keep it Balanced- We have all heard of diets that have no carbs, no fat, etc. Well guess what? Leaving out whole food groups usually means leaving out vitamins and nutrients that your body needs. Don't forget food is fuel. Your body needs carbs, so if your doing a diet that suggests no fruit or limited vegetables and lots of meat and cheese, enjoy it now, because it is not sustainable. I have seen people on high protein diets ldl cholesterol skyrocket on these diets and high protein diets can tax your kidneys. If you have it in your mind that this is the diet for you, then at  least add lots of vegetables. Green leafy ones and high fiber ones. With all that meat and dairy, your digestive system is gonna need fiber. Your body also needs fats. People that avoid all fat can have issues too. Your body requires fat for certain functions however that being said quality matters.  Using healthy plant based oils or getting healthy fats in your diet through avocados and nuts is even better. Just remember fat has a lot of calories so if your watching your calories, be aware of the foods you are eating that are higher in fat.  Its all about the balance you keep throughout the day. If you had donuts for breakfast, then lunch and dinner better be full of fruits and veggies and quality protein to make up for all the nutrients you didn't get at breakfast. It is also important to note, going vegan or becoming a raw foodist without knowledge of what nutrient requirements your body has, can also be an issue. Research is showing that plant based diets do amazing things for our bodies. But if you decide that being plant based means being vegan or a raw foodist then make sure to read up on plant sources of iron, protein, calcium, food combing for amino acids and supplements that you may need. 
• Listen to your Body- We all have intuition. Some are more in tune to theirs than others. Believe it or not, your body has intuition about the food it wants too. You will find as you clean up your diets and eat less foods that are highly processed with salt, fat and sugar (which stimulate parts of our brains that are also stimulated when we use addictive drugs), we actually start to be able to really experience our food and develop a connection with it. You may find yourself craving a juicy nectarine or the crunch of a carrot dipped in savory hummus. Sounds crazy, right? But your body will have a new normal and in that new normal, you will learn what makes your body feel good. What foods energize you and what foods drag you down. If you really think about it, you already know what foods do that? Crashing from sugary foods, bloated from fried foods and swollen from salty foods. Your body is talking to you.
• Speak to a professional- As stated before, there is a lot of misinformation out there about nutrition so go to the source. Find a nutritionist or nutritional counselor who you like and who you can work with on your nutrition goals. Why do you need a professional? Well you might not, but most people have never had formal nutrition education and this is what these folks do all day and they have to do continuing education to keep up with the latest information. Its a good idea to start with a good foundation so you can build on the concepts they will teach you. 
• Get Support- Changes are hard and even harder if your the only one doing them. It isn't always easy to get the family on board with your health plans so make sure you have the support you need from friends, coworkers, your church or interest groups. Please who will eat healthy foods with you and talk about healthy foods. Work is actually an excellent place to try this as I have seen groups start salad clubs or attend weight loss or nutrition classes together. Knowing your not alone can make a huge difference.