5 Tips for National Nutrition Month
Each March, we celebrate National Nutrition Month, and at Pasco Hernando Foot & Ankle, we know there is a direct link between a healthy diet and happy feet. Below are five tips for eating better and in ways that will improve podiatric—and overall—health.
Eat a rainbow of produce. Fruits and vegetables are nutrition stars. They are low in calories and nutrient-dense. Many items in the produce aisle will help fight inflammation—a primary symptom of common podiatric disorders such as plantar fasciitis, arthritis, and ball of foot pain. Aim to vary your choices from week to week and add some from all color groups: dark green, orange, red and yellow to ensure you get all the antioxidants and nutrients you need.
Stay hydrated. Fluids help flush toxins from your body and reduce swelling in your feet and ankles. Drinking plenty of water, zero-calorie seltzers, milk, tea, and vegetable juices is essential for good health. Beverages can also help you feel full and reduce the risk of overeating. Limit the number of sugary drinks and sodas you consume as sugar creates an inflammatory response in the body and can cause you to gain weight.
Learn new ways to build a healthy meal. Visit myplate.gov to find recipes and ideas for eating better. A good rule of thumb is to fill half your plate with fruits and vegetables, one quarter with lean protein, and the remaining quarter with whole grains.
Boost your calcium. With nearly 25% of all the bones in your body found in your feet, calcium and vitamin D (to help with calcium absorption) are very important. Of course, you can get your daily dose from milk, yogurt, and cheese, but if dairy is an issue for you, consider dark leafy greens, fatty fish like salmon and mackerel, and nuts and seeds.
Don’t let dental issues limit your food choices. If you have problems with your teeth or gums, look for ways to prepare foods that may be too hard to bite. Try stewing fruits and slow roasting vegetables to make them soft. Can’t do apples? Enjoy applesauce.
Your diet can significantly impact the health of your feet. If you currently are experiencing any discomfort in your feet or ankles, contact our Hudson office for an appointment by calling 727-868-2128 or 352-683-5799 so our podiatrist, Dr. Lawrence J. Kales, can evaluate your condition and diagnose any foot trouble you may have.