One Day at a Time

The PURE 31-Day Get-Healthy Challenge is Here!
Show Us What You Got.

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“Eat right, bite by bite,” is this year’s theme for National Nutrition Month, which kicked off March 1st. It’s a simple statement, but a goal that is harder for many of us to reach when our day-to-day stresses and realities unfold.

But there is power in simplicity. When we break things down one by one, any task becomes easier, more doable. With this in mind, we’re excited to kick off the PURE 31-Day Get Healthy Challenge! Throughout the month of March, watch for daily challenges to mix up your diet and exercise routines in a big way. We’ll have prizes for those who check off the most challenges, so plug in and show us what you got! Follow our social channels to get in on all the fun.

To get the healthy ball rolling, here’s 20 tips from the National Academy of Nutrition and Dietetics to get our eating habits on the right track. Doing just one of these on a regular basis is a step to get you moving in the direction of achieving Whole Health. You can do this.

1. Eat Breakfast
Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal

2. Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.

abundance agriculture bananas batch

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3. Watch Portion Sizes
Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.

4. Be Active
Regular physical activity has many health benefits. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

5. Get to Know Food Labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.

6. Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.

7. Consult an RDN
Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8. Follow Food Safety Guidelines
Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to- eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Learn more about home food safety at

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9. Drink More Water
Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.

10. Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.

11. Dine out without Ditching Goals
You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.

12. Enact Family Meal Time
Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

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13. Banish Brown Bag Boredom
Whether it’s for work or school, prevent brown bag boredom with easy-to-make, healthy lunch ideas. Try a whole-wheat pita pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low- fat dressing and a hard-boiled egg.

14. Reduce Added Sugars
Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Review the new and improved Nutrition Facts labels or ingredients list to identify sources of added sugars.

15. Eat Seafood Twice a Week
Seafood—fish and shellfish—contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.

16. Explore New Foods and Flavors
Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

17. Experiment with Plant-based Meals
Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.

18. Make an Effort to Reduce Food Waste
Check out what foods you have on hand before stocking up at the grocery store. Plan meals based on leftovers and only buy what you will use or freeze within a couple of days. Managing these food resources at home can help save nutrients and money.

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19.  Slow Down at Meal Time
Instead of eating on the run, try sitting down and focusing on the food you’re about to eat. Dedicating time to enjoy the taste and textures of foods can have a positive effect on your food intake.

20. Eat Less Salt
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt you eat is already in the foods you buy. Use food labels to help you cut down. More than 1.5g of sale per 100g means the food is high in salt. Adults and children aged 11 and over should eat no more than 6g of sale (about a teaspoon) a day.

*Tips provided by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.