Happy National Nutrition Month (NNM)!! This month was created by the Academy of Nutrition and Dietetics (AND) to promote healthy eating and lifestyle habits.
I’m EXTRA excited about celebrating Nutrition Month this year because of the theme!! This year we are CELEBRATING A WORLD OF FLAVORS!
This year’s theme focuses on celebrating different flavors from around the world and recognizes that we are all unique with different backgrounds, bodies, and taste preferences.
I love that this year’s theme is so aligned with my own values and mission. I believe that ALL people should have access to personalized nutrition care regardless of where they are from. In my time working as a dietitian, I’ve found that there has been a lack of resources for certain ethnic groups and I’ve been working on creating more resources for them. I believe that all foods from different cuisines should be celebrated and that they can be modified to fit the needs of an individual that may have an existing medical condition that needs management with diet adjustments.
Join me in celebrating NNM as I share ways to incorporate foods and recipes from different cultures as part of your healthy eating routine. This week’s focus: Variety!
Eat a variety of nutritious foods
One way to get started with healthy eating habits is by choosing a variety of different foods from varying food groups. You want to be sure that each meal you prepare has some fruits, vegetables, whole grains, protein, and healthy fats.
It is recommended that all meals and snacks are created with variety in mind.
The easiest way to build a nutritious meal is by utilizing the plate method. Strive to have half of your plate be colorful with different fruits and/or vegetables, 1/4 of the plate be a lean protein (legumes, fish, nuts, or chicken), and 1/4 of the plate be a whole grain carbohydrate.
I find that breakfast is sometimes the most challenging for most people in America to add variety to. American breakfasts tend to favor more sweet and carbohydrate-rich food items which often lack veggies and color. But did you know, that in other cultures, more savory breakfast items are consumed and they often include tropical fruits, cooked vegetables, and fresh herbs and spices?
Favorite Breakfast Meals from around the World
- Chinese Rice Porridge (congee) is a breakfast staple in Chinese culture. It is traditionally eaten with vegetables, lean proteins such as chicken, fish, or nuts, and a variety of fragrant side dishes. Try making your congee with a blend of brown and white rice to add more fiber and nutrients.
- Japanese breakfasts have tons of variety. The traditional breakfast format typically includes rice, miso soup, grilled fish, an egg dish, a vegetable side dish, pickled vegetables, seaweed, and natto (fermented soybeans). The Japanese honor food, respect the body and believe that we should start the first meal of the day with a well-rounded meal.
- Noodles and rice dishes are common breakfast items in Vietnam. They often include fragrant spices and fresh herbs to add a punch of flavor to the meal. One of my clients recently shared with me that he adds broccolini to his Vietnamese noodle dishes and this elevates the taste profile while also adding more nutrients.
Kidney Friendly, Heart Healthy Recipe
This is one of my go-to breakfasts. It’s got a good amount of protein, low in sodium, and includes some of my favorite Asian vegetables. This recipe fits those that have chronic kidney disease, heart disease, and diabetes.
Low Sodium Asian Omelette Recipe
What is your favorite breakfast? Share in the comments below!
