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This past week I had a craving for vegetable chili. I knew I had made it many years ago, so I went through my cookbooks and found the recipe I was looking for in The Cook’s Encyclopedia of Vegetarian Cooking by Linda Fraser. The chili included onions, garlic, celery, green bell peppers, mushroom, zucchini, kidney beans, chopped tomatoes, passata, tomato paste, ketchup, chili powder, cumin, and coriander. My husband ate and said it was great. I reminded him I made it many years ago, and he was not a fan. He smiled and said, I think this time, it seems different. I must admit that instead of putting the chili over rice, I put it over plantain. Plantain gave it a sweet taste.  

I was not thinking of National Nutrition Month when I had my craving. However, March is National Nutrition Month, and this year’s theme is “Fuel for the Future.” The Academy of Nutrition and Dietetics believes that eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. The website is a great resource for learning about nutrition. Below are 20 healthy tips from the website:

1. Eat breakfast – Start your day with a healthy breakfast with lean protein, whole grains, fruits, and vegetables. Donuts are not breakfast food.
2. Make half your plate fruits and vegetables – if you cannot access fresh fruits or vegetables, you can consider getting them frozen. Typically canned fruits and vegetables often have extra sugar and salt. You may have to rinse.
3. Watch portion sizes – you might consider placing your food on a smaller plate so it looks like you have a full scale. Try not to get up for seconds.
4. Be active – the key is to move.
5. Get to know food labels – this will allow you to choose food to meet your nutritional needs.
6. Fix healthy snacks– Raw veggies with low fat-cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.
7. Consult an RDN – RDNs are registered dietician nutritionists. Most insurance companies will cover you seeing an RDN to help with weight loss and chronic diseases.
8. Follow food safety guidelines – You must wash your hands regularly and learn how to handle raw foods.
9. Drink more water – this is for everyone. You might need more water than you think if you are active, an older adult, or live or work in hot conditions.
10. Get cooking – Preparing food at home can be healthy, rewarding, and cost-effective. I enjoyed making my vegetable chili.
11. Order out without ditching goals – You can eat healthy if you go out. Instead of fried food, you can order your food grilled, for example.
12. Enact family meal time – Turn off the TV, phones, and other electronic devices to encourage mealtime talk.
13. Banish brown bag boredom – you can find exciting meals to make for lunch. I often eat my leftover dinner for lunch the next day.
14. Reduce added sugars – Read the labels to ensure the food you eat does not have added sugars.
15. Eat seafood twice a week – seafood contains a range of nutrients, including healthy omega-3 fats.
16. Explore new foods and flavors – try adding something new every month.
17. Experiment with plant-based meals – Substitute meat and chicken with beans
18. Make an effort to reduce food waste – check what foods you have in your home before stocking up at the grocery store.
19. Slow down at mealtime – Try sitting down and focusing on the food you eat
20. Supplement with caution – Not all supplements are safe. Talk with your nutritionist or healthcare provider. I try to avoid dye as much as possible.

Please note when you see words italicized, those are my words.

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