National Nutrition Month Expert Advice from Lee Health Registered Dietitian Nutritionists

March 23, 2022

March is National Nutrition Month, an annual campaign that encourages healthy eating and physical activity habits. Lee Health has a team of registered dietitian nutritionists (RDNs) who are medically trained experts on how nutrition and hydration affect people metabolically, biochemically, psychologically, emotionally, behaviorally and socioeconomically.

Throughout the month, this RDN team has been finding creative ways to promote the importance of good nutrition. Every Thursday this month, they are introducing and offering healthy, flavorful featured dishes in the hospital cafes each week. They are hosting a food drive to benefit local food pantries and women and children’s charities in our community. They worked with the Lee County Board of Commissioners to have March 9 officially proclaimed as Registered Dietitian Nutritionists Day. They also are sharing helpful information and tips with our teams throughout Lee Health, especially regarding the effect of good nutrition on emotional well-being.

Leigha Messner, clinical nutrition manager, says there is emerging and compelling evidence that suggests diet is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology. “While the determinants of mental health are complex, the Academy of Nutrition and Dietetics states that good nutrition improves cognitive and emotional functioning for individuals with mental illness and/or addictions,” she says.

Ms. Messner advises aiming for a diet that includes plenty of fruits and vegetables, complex carbohydrates (fiber-rich, whole grains, legumes), foods rich in omega-3 fatty acids and non-caffeinated beverages. Micronutrients such as magnesium, folic acid and B-complex vitamins have shown promise in the prevention and treatment of depression.

“The foods and drinks you should limit or avoid include those that are highly processed and high in sugar as they can contribute to inflammation,” Ms. Messner says. “Chronic inflammation can manifest itself in various signs and symptoms, including depression, anxiety and other mood disorders, as well as body aches, pain, chronic fatigue and insomnia. Caffeine can also aggravate symptoms of anxiety and panic.”

Ms. Messner also recommends not skipping meals because that can cause low blood sugar, which can increase inflammation. Plus, irregular eating times can lead to a higher chance of making poor food choices. Sleep also is important in helping us make better food choices. “When our bodies are tired, we are likely to seek quick energy in the form of simple carbohydrates, which can also lead to inflammation,” she says.

If you are looking to improve your nutrition, reducing salt is a good place to start to help reduce inflammation. Ms. Messner’s colleague and one of Lee Health’s clinical dietitians, Casey Richardson, offers advice on flavoring food without salt.

“Using herbs and spices, combined with basic cooking techniques, can build flavor, color and fragrance without adding salt,” she says. “Herbs and spices can also prevent chronic disease and inflammation. Flavorings like black pepper, garlic powder, curry powder, cumin, dill, basil and onion are very effective in replacing the taste of salt, and aromatic vegetables, such as onions, garlic, celery and carrots help enhance flavor. Adding acid such as lemon or lime juice also intensifies the flavor profile.”

Another great place to start if you’re looking to improve your nutrition is to consult a registered dietitian nutritionist – they are the experts whether you want to lose weight, lower your blood pressure or cholesterol or manage other chronic health conditions.

Lee Health is proud to have a team of RDNs who are so passionate about helping people live a healthier life through personalized, high-quality, balanced nutrition.