March is National Nutrition Month! This year, we are going on a journey to “Discover the Power of Nutrition.” Nutrition is far more than what we eat and drink; it is the fuel that keeps us going strong. Think of nutrition as the gas to your car or the charger to your phone --- we cannot function without it!
Join us on this adventure to nourish your health and help your community thrive. Each week, you will find a roadmap to build healthy habits, enjoy budget-friendly meals, and make smart choices for your well-being. Come along with us this month to plug in and power up with nutrition.
The foods and beverages we choose hold more power than we realize. Our nutrition is charged by choice, but what does this mean? Check out these tips!
Add foods from all the food groups to your plate: fruits, vegetables, whole grains, lean proteins, and dairy or fortified soy options. Mixing up what you eat helps your body get the different nutrients it needs. For example, enjoy dark green vegetables like spinach and broccoli, red and orange vegetables like carrots and sweet potatoes, blue and purple fruits like blackberries and blueberries, and plant-based proteins such as beans or lentils. Remember, the more color, the better!
Steer clear of fad diets that promise quick fixes. They often cut out important foods and can leave your body missing key nutrients. Instead, follow a balanced eating pattern and cut back on saturated fat, sodium, and added sugars. This can lower the risk of heart disease, type 2 diabetes, and some cancers. Even small choices can have a big impact.
Let’s be honest, healthy eating can be overwhelming. With so much information out there, it can be hard to know facts from myths. To feel confident in your food choices, look for information backed by science and trusted experts.
Registered Dietitian Nutritionists (RDNs) are trained nutrition professionals who provide personalized guidance to help you meet your health goals. RDNs can offer preventive care and a customized plan based on your health history, eating habits, and cultural preferences. They can help manage conditions such as diabetes and support long-term, healthy habits that fit your lifestyle. Connect with an RDN if possible. The guidance you will get can make a lasting difference in your health.
Building a better battery with nutrition does not have to break the bank. Start by making a grocery list so you only buy what you need. Planning meals around store sales also helps stretch your budget. You can lower costs by swapping ingredients, too. Try using beans in place of some meat in soups or casseroles, or choose frozen or canned vegetables instead of fresh. These options are both nutritious and affordable.
Simple cooking skills can help you make the most affordable foods, even without special kitchen tools. If you are eligible for additional support, community programs such as the Supplemental Nutrition Assistance Program (SNAP), Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), and local food pantries can help you stay nourished while managing your budget.
Healthy habits help you stay energized every day. One important habit is staying active. You might walk, ride a bike, play a sport, or take a fitness class. These activities can be done solo or with friends. Physical activity can boost your mood, lower stress, and reduce the risk of heart disease and high blood pressure. Kids and teens should aim for about one hour of activity each day, while adults should try for at least 150 minutes each week. Keep in mind, any movement is better than none!
Other helpful habits include planning meals ahead of time, limiting screen time, and cutting back on caffeine and alcohol. Building a lifestyle around these practices will support lasting well-being.
This National Nutrition Month®, join us in embracing the power of nutrition!