Vitamin Mom Blog

Natural Nutrition for your family

4 Healthy Habits for You and Your Family

Vitamin Mom is here to Remind You  – March is National Nutrition Month!


National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics.

To help promote good nutrition, here are Four Healthy Habits for you and your family.

Habit #1 Make Good Food Choices


  • Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
  • Include lean meats, poultry, fish, beans, eggs and nuts
  • Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars
  • Consume a balanced variety of nutrient enriched foods and beverages in moderation


woman aroma

Develop good, sound eating habits

Factors to consider when preparing meals:

  • Food preference
  • Abundance/ weight concern
  • Time, convenience and affordability
  • Culture (heritage, religion, body image)

Helpful Sources:

Habit #2  Improve your Physical Activity

  • Find the ideal exercise for all seasons
  • Schedule workouts – Plan it! Work It!
  • Fuel your workout – Eat the right foods for endurance

Helpful Sources:

Habit #3  Stay Away from Fad Diets


The bottom line is simple: if a diet or product sounds too good to be true, it probably is!  Steer clear of any diet plans, pills and products that make the following claims:

  • Rapid weight loss  –  quantities and limitations 
  • Specific food combinations  –  rigid menus
  • No need to exercise

Habit #4  Antioxidants – Protecting Healthy Cells

Normal body functions, such as breathing or physical activity, and other lifestyle habits (such as smoking) produce substances called free radicals that attack healthy cells.

Antioxidants protect healthy cells from damage caused by free radicals.

Eat plenty of these to add antioxidants to your diet:

  • Carotenoids –  tomatoes, carrots, spinach, Brussels sprouts, sweet potatoes, winter squash and broccoli.
  • Vitamin E – vegetable oils, salad dressings, margarine, wheat germ, whole-grain products, seeds, nuts and peanut butter.
  • Vitamin C – citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes.

Start today!


Start today with this simple, healthy eating challenge: Eat at least 2 cups of fruits and 2½ cups of vegetables daily.  This is a great start for healthful living. The best way to build a healthful eating plan is to eat well-balanced meals and snacks each day and to enjoy a wide variety of foods.

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This entry was posted on March 18, 2016 by in Nutrition, Uncategorized and tagged , , , , , , .
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