Health Blog

Eat Right Bite by Bite!

National Nutrition Month is here again this March, and this is a good time to reflect on our health, including new and old eating habits. Eat Right Bite by Bite is a theme brought to you by the Academy of Nutrition and Dietetics. What does Eat Right Bite by Bite mean? It is a fancy way of saying eat healthier. This can mean a lot of different things to people. When I think of eating healthier, I think of quality foods that aren’t very processed. In my mind, slowly changing eating habits Bite by Bite can make a big difference between being chronically sick and staying healthy.

What about just eating bites of cookies, candy, chips, ice cream or other foods that are not as healthy for us instead of large portion sizes? These always taste so good, but afterwards we often don’t feel well and feel more tired. This can lead to our weight increasing, along with medications to help us manage conditions such as prediabetes, diabetes, and heart disease. At any age we can choose to Eat Right Bite by Bite.

Now, what do we choose? I like to keep it simple as a dietitian since there is a lot of confusing information out there. The trend I see over and over is that daily we are not eating a large enough intake of fruit, vegetables, whole grains, lean protein, low fat dairy, and healthier fat choices. Water is being replaced with regular pop, diet pop, and other sugary drinks. To make it easier to decide what to eat, I suggest starting with ideas from

 Basic food groups:

  • Fruits: average amount needed per day is 1 ½ -2 cups
  • Vegetables: average amount needed per day 2-3 cups
  • Grains/starch or carbs: 5-8 oz per day
  • Dairy: average amount needed is 3 cups or portions
  • Protein 5-6 oz per day
  • Fat 3-7 servings per day

My plate planner is a good idea to use for a visual on how to set up your plate

  • Make ½ of your 9-inch plate fruit and veggies
  • ¼ of your plate protein/meat or non-meat protein
  • ¼ of your plate starch/grain/carbs

Other ideas to look at on the website are:

  • Myplatekitchen – this has recipes for eating on a budget, quick cooking, and meal plans for certain health conditions using foods are not processed
  • My plate app
  • Meal plans

It is never too late to Eat Right Bite by Bite!


Dawn Ware, RD, Registered Dietitian