March is National Nutrition Month.

Since it’s National Nutrition Month, I immediately thought of Christiane Matey. She’s a chef, licensed nutritionist, registered dietitian, and founder of Mint Nutrition in Mooresville, North Carolina. We met a decade earlier through a women’s networking group, and her passion for integrative nutrition was always apparent. Christiane responded to my email right away, and we enjoyed catching up over Zoom. She shared some excellent nutrition tips, too.

Christiane Matey, Integrative Nutritionist & Founder of Mint Nutrition

Not all carbohydrates are bad.

Carbohydrates get a bad rap, but they aren’t all bad. The issue is that they’re easy to overeat and readily available. It’s harder to eat an entire plate of chicken than half a bag of pretzels or chips. What matters most is the portion size and how often you eat them. Whole grains like brown rice, oatmeal, and whole-wheat bread are good sources of fiber and phytonutrients. Limiting carbohydrates to a fourth of your plate is an easy rule of thumb. Just make sure your plate isn’t massive!

Eat the rainbow.

Fruits, vegetables, beans, and grains provide many nutrients and phytonutrients. What’s a phytonutrient? It’s a catch-all term for the healthy compounds in plants, like antioxidants, carotenoids, isoflavones, and polyphenols. Different colored fruits and vegetables have specific health benefits. For example, orange and leafy dark green vegetables (like carrots, sweet potatoes, kale, and spinach) contain beta-carotene. This carotenoid assists your immune system, vision, skin, and bones. Fill half your plate with a colorful rainbow of fruits and vegetables to get your daily dose of phytonutrients.

Stay satisfied by combining protein, healthy fats, and fiber.

Protein, fat, and fiber take longer to digest than carbohydrates alone. This combination also helps regulate your blood sugar. Here are a few meal ideas that can keep you full:

  • Oatmeal with berries and scrambled eggs
  • Grilled chicken Greek salad with hummus and pita
  • Seared salmon with coconut rice and roasted broccoli
  • Skirt steak fajitas with grilled vegetables

Snacks should have a good combination of high-fiber carbohydrates and protein or fat. Try some of these healthy snacks:

  • Greek yogurt with berries
  • Banana slices with almond butter
  • Chocolate hummus and rice cake with strawberries
  • Turkey hummus roll-ups with pepper slices

Keep working toward your goals.

Don’t let an “all-or-nothing” mindset hijack your health goals. Instead, start small and make it super easy! You could add fruit to breakfast and eat more vegetables at lunch and dinner. Then, once you’ve tackled those two things (and it’s become a habit), move on to another goal.

Working on your goals every day is the key to long-term success. You don’t have to be perfect. You just need to remember that everything counts. Think of every meal and snack as another opportunity to make healthy choices. 

Want a customized plan and empowering support on your health journeys? Mint Nutrition offers a free consultation call. Plus, their services are in-network with most insurance carriers. Let’s keep it healthy this month and the rest of 2024!

Christiane Matey photo and inspirational graphic courtesy of Mint Nutrition.
Fruit and vegetable image by Jasmine Lin
Blueberries in yogurt image by József Szabó
By Danielle Ratliff, Creative Marketing Professional

Danielle Ratliff is your go-to guru for stress-free marketing solutions. As the creative mind behind Joyful Rising Writing & Marketing, she specializes in crafting compelling brand messaging, user-friendly websites, and digital campaigns for overwhelmed small business owners. Danielle was an empowering wellness guide during her earlier chapters as a Registered Dietitian, owner of Serenity Now Massage Therapy, and holistic health radio show host. Beyond the small business realm, she enjoys exploring nature and creating joyful memories with her wife, bonus son, and furkids. Connect with her on LinkedIn or reach out at

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