WEBVTT

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- March is National Nutrition Month.

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The Department of Nutritional Medicine

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has provided some simple tips

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on how to make some health
changes in your life.

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Let's follow this soldier

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as she tried to make
some changes in her diet.

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Because of stress at work,

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the soldier has been eating
a highly process diet

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that has led to weight gain and fatigue.

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(high tone)

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One way to help with this
is cutting out added sugar,

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replacing one regular soda with water

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or other low-calorie beverages,

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and decrease up to 240 calories per day.

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(high tone)

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The soldier has grown tired

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of her new diet without added sugars.

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She's looking for some new ideas

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of how to increase variety and flavor.

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(low tone)

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One way to do this is by
adding colors to all her meals.

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Try including fruits
like melons and berries

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with your breakfast, and
adding a side of vegetables

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to lunch and dinner.

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Switch up your protein sources
by using beans and fish

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instead of processed meat.

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A cheap and easy way to do this

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is buying produce seasonally.

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(low tone)

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The soldier has more energy

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after adding variety to her diet,

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and is ready to start exercising again.

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She exercises before breakfast,

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but feels weak and fatigued
during her workout.

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A way to combat this is by eating a source

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of simple carbohydrates 15
minutes before exercise,

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like a banana or a granola bar.

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After cutting out added sugars,

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increasing variety in her diet,

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and fueling for her workouts,

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this soldier has increased
her energy levels,

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stabilized her weight, and
returned to exercising regularly.

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These are simple tips

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that anyone can follow, just like her.

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For more personalized advice

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to help with your nutrition
journey, consult a dietician.