Good morning and happy National Nutrition Month!!! To celebrate, I made chocolate peanut butter overnight oatmeal last night to eat this morning for breakfast – it was delicious! It’s been quite some time since I made overnight oatmeal and I appreciated having something new to eat, I have been in quite the breakfast rut.
Chocolate Peanut Butter Overnight Oatmeal
- 1/2 cup plain oatmeal (quick or whole oats)
- 1 cup almond milk (I used unsweetened vanilla, 30 calories)
- 2 Tbsp ground flax seed
- 2 tsp cocoa powder
- 1 Tbsp peanut butter (adds some sweetness)
- 1 Tbsp chocolate chips
- 1/2 sliced banana
- Mix all together except for the banana, cover and place in the fridge overnight.
- Enjoy in the morning with sliced banana and coffee!
*This makes a hefty serving, try using 1/3 cup oats and 2/3 cup milk with a little less of the other ingredients to make an amount you can finish. I could not finish the last 5 bites or so because I was stuffed!
Calories: 500 – Total Fat: 23.5 grams – Total Carbohydrates: 63.5 grams – Protein: 13.5 grams
Never heard of National Nutrition Month before? NNM was created and is sponsored by the Academy of Nutrition & Dietetics. Click here to read more about NNM in this great article: http://www.eatrightpro.org/resource/media/press-releases/national-nutrition-month/academy-encourages-everyone-to-put-your-best-fork-forward
The theme of this year’s NNM is “Put Your Best Fork Forward.”This statement can mean several things, but the Academy really wants to emphasize small changes that help you work towards a better dietary lifestyle. Here is what small changes you can do today to start moving towards a healthier lifestyle that will protect you as you age and give you energy for today:
- Eat three meals a day, limit snacking
- Eat 5 servings of fruits + vegetables per day
- Include foods from at least 3 food groups when you eat your meals (fruits, vegetable, grains, protein, dairy)
- Select only calorie-free beverages
- Limit your intake of high sugar foods and drinks
- Read food labels to see calories per serving size
- Avoid yo-yo dieting and severly restricted diets
- Limit your alcohol intake to 1 drink a day for women and 2 a day for men (Love your liver!)
- Select mostly whole grains (what is a whole grain?) for a high fiber diet!
- Meal your meals ahead of time to avoid impulsive food choices
- Limit your intake of high fat and deep-fried foods (love your heart!)
- Discover stress-reducing activities that do not include eating. For example yoga, exercise, reading, knitting, blogging:)
What will I be doing to celebrate National Nutrition Month? I have a couple of things lined up. Today I will be manning a nutrition booth outside our hospital’s cafeteria. I will be handing out samples of a quinoa bowl (recipe to come tomorrow with pictures), brochures on various topics regarding vegetarian nutrition, and entering participants who try the recipe into a raffle to win either a vegetarian cookbook or yoga kit. I am lucky to be a part of a larger group of RDs who organized this event.
Because you can’t be with me today I wanted to put together some of my favorite nutrition resources that I use with my clients on a daily basis. I do not take credit for the creation of these materials (no good recreating the wheel) however I do stand behind the information that they provide.
Your Virtual Nutrition Booth
- Budget-friendly meal planning tips: planpurchaseprepare
- Tips for staying healthy while eating out: 7-tips-for-healthy-dining-out
- What feelings cause you to overeat? Find out with food journaling: food-feeling-journal
- Trying to get 5 fruits+ vegetables in your daily diet, here’s a couple more ways you can do that: 20waystoenjoymorefruitsandvegetables
- More budget tips: eatingrightonabudget
- Explanation of the 5 food groups and healthy choices in each group: generalhealthfuldiet
- Great, quick recipes, 2000 calorie average day: myplate-two-week-menu-sample
- Why is it important to eat breakfast?: powerupwithbreakfast
- Food label education: shopsmartgetthefactsonfoodlabels
- Low calorie, high nutrient snack options: smartsnackingforadultsandteens
- Sodium-free mixes and meat pairings: client-ed-sodium-free-flavoring-tips
- Diets aside, how does weight loss actually occur?: basics-of-weight-loss
- Other helpful readings about carb-free diets, meal timing, breakfast, and portio control: reading-about-weight-loss
Let me know if you have any trouble accessing the files or need any further explanation!