Fort Berthold Diabetes Program
National Nutrition Month® 2021
By Shelby Stein, Community Dietitian
March is recognized as National Nutrition Month. Each year, National Nutrition Month has a different theme. For 2021 the theme is: Personalize Your Plate. This theme emphasizes that there is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds, and tastes! A registered dietitian can help you create your own personalized nutrition plan that is tailored to you and your family’s needs and preferences. The Fort Berthold Diabetes Program has two registered dietitians, Celeste Hart and I, Shelby Stein and we would love to meet with you to help you with your nutrition goals!
Each of us have different taste preferences and different nutrient needs. It’s important to find a balanced and healthy way of eating that is enjoyable for you and that you can sustain over the long-term. There are many ways to eat well so you don’t need to follow an eating plan that doesn’t work for you. Healthy eating should be flexible and enjoyable! To demonstrate this, let’s think about breakfast. Some of us like to eat breakfast soon after we wake up; however, others like to wait and have a later mid-morning breakfast. Some like to make breakfast one of their larger meals whereas others prefer something smaller. None of these ways is right or wrong or better than the other; what’s best is what works for us and our individualized needs.
For some ideas on how nutrition can be tailored to your unique preferences, below are six different but all very nutritious breakfast options. Please note that portion sizes should be adjusted to your individual needs.
Pair one or two hard boiled eggs with some fruit, such as a banana or with an English muffin.
*Tip: boil a large batch of eggs on the weekend and store in the fridge for a quick breakfast or snack throughout the week.
Enjoy a classic strawberry banana smoothie. In a blender, combine 1 frozen banana, 1 cup frozen strawberries, 1-2 handfuls of spinach, ½ cup of plain Greek yogurt, and ½ cup of water (more if needed) & blend until smooth.
*Tips: include a protein source in your smoothie to make it more filling – try some Greek yogurt, silken tofu, cottage cheese, or protein powder. Peel and freeze overripe bananas to use in smoothies. Also, freeze any extra spinach or kale that you won’t eat before it goes bad and use it in smoothies.
Prepare a serving of oats according to the package instructions. Top with fresh or thawed frozen strawberries and 1-2 tablespoons of peanut butter. Add milk or soy milk and sweetener, if desired.
*Tip: the flavored instant oatmeal packets are high in sugar; instead purchase plain instant oatmeal and sweeten with fruit and/or Splenda or Stevia.
For a quick and easy breakfast burrito, place the following into a whole wheat tortilla: two scrambled eggs, ½ cup drained and rinsed canned black beans, 2 tablespoons of shredded cheese, and salsa or hot sauce to your preference.
*Tips: adjust this breakfast with your favorite burrito fillings, such as potatoes or meat.
Pair some Greek yogurt with fresh or frozen berries and top with some granola or nuts such as walnuts or sliced almonds.
*Tip: when shopping for granola, look on the nutrition facts label and aim to pick a granola that has less than 8 grams of sugar per serving.
Pair a serving of cottage cheese with sliced canned in juice peaches. Add a slice of toast with peanut butter to make this meal more substantial and filling.
During the month of March, we invite you to share pictures of your healthy, personalized plates with us! Send your pictures to [email protected], text them to 701-421-4019, or post on our Facebook page @FortBertholdDiabetes. Each picture that is sent in will be entered into a prize drawing. Every Monday in March three winners will be drawn. The prizes will include cookbooks, small kitchen appliances, and more!
Remember to personalize your plate and enjoy eating well! Please visit our website at www.fortbertholddiabetes.com or contact us at 701-627-7931 to schedule an appointment with a registered dietitian to create your own individualized nutrition plan!