Fueling Health: 20 Tips for National Nutrition Month

March is National Nutrition Month, a time to celebrate the power of food in nourishing our bodies, connecting us to our cultures, and shaping our overall well-being. This year’s theme, “Food Connects Us,” reminds us that our food choices impact our health, communities, and environment.

Here are 20 practical health tips from the Academy of Nutrition and Dietetics to inspire small, sustainable changes in your daily routine and help you improve your nutrition.

1. Eat Breakfast

Start your day strong with a balanced breakfast that includes lean protein, whole grains, and fruits or vegetables. Try a breakfast burrito with eggs, cheese, salsa, and a whole-wheat tortilla or a yogurt parfait with fruit and granola.

2. Make Half Your Plate Fruits and Vegetables

Fruits and veggies are packed with vitamins, minerals, fiber, and flavor. Aim for 2 cups of fruit and 2 ½ cups of vegetables daily, incorporating a mix of fresh, frozen, or canned varieties.

3. Watch Portion Sizes

Balance your plate with half fruits, veggies, one-quarter whole grains, and lean protein. Use measuring cups to help maintain appropriate portion sizes.

4. Be Active

Regular physical activity boosts overall health. Adults need at least 150 minutes of exercise per week, while kids and teens need 60 minutes daily. Take a walk, dance at home, or play a sport!

5. Get to Know Food Labels

Reading the Nutrition Facts panel helps you choose foods that meet your nutrient needs. Pay attention to serving sizes, added sugars, and sodium content.

6. Fix Healthy Snacks

Pair two or more food groups for an energy-boosting snack. Try hummus with veggies, nut butter with fruit, or low-fat cheese with whole-grain crackers.

7. Consult an RDN

Registered Dietitian Nutritionists (RDNs) provide personalized nutrition advice to help with weight management, disease prevention, and overall health.

8. Follow Food Safety Guidelines

Reduce the risk of foodborne illness by practicing proper handwashing, separating raw and cooked foods, cooking foods to safe temperatures, and refrigerating leftovers promptly.

9. Drink More Water

Skip sugary drinks and stay hydrated with water. Drinking enough fluids is especially important for older adults, athletes, and those in hot climates.

10. Get Cooking

Home-cooked meals are healthier and budget-friendly. Learn basic cooking skills, like chopping vegetables, cooking grains, or roasting meats, to take control of your nutrition.

11. Order Out Without Ditching Goals

Eating out? Look for grilled, baked, broiled, or steamed options, and check nutrition info when available. Request sauces and dressings on the side.

12. Enact Family Meal Time

Make mealtime meaningful by eating together as a family. Turn off screens, involve kids in meal prep, and use this time to discuss healthy habits.

13. Banish Brown Bag Boredom

Liven up packed lunches with creative, healthy choices, such as whole-wheat pita pockets with hummus and veggies or a mixed greens salad with lean protein.

14. Reduce Added Sugars

Too much-added sugar can contribute to weight gain and other health issues. Read labels and opt for naturally sweet options like fruit.

15. Eat Seafood Twice a Week

Seafood is rich in omega-3 fatty acids, which support heart and brain health. Salmon, trout, sardines, and oysters are great choices.

16. Explore New Foods and Flavors

Expand your palate by trying new fruits, vegetables, whole grains, and spices. On each shopping trip, choose a food you’ve never tried before!

17. Experiment with Plant-Based Meals

Incorporate meatless meals with plant-based proteins like beans, lentils, tofu, and nuts. Start with one vegetarian meal per week.

18. Make an Effort to Reduce Food Waste

Before grocery shopping, check what you already have. Plan meals based on leftovers, freeze perishable items and use scraps creatively.

19. Slow Down at Mealtime

Avoid eating on the go—sit down and focus on your meal. Savoring each bite helps with digestion and portion control.

20. Supplement with Caution

Choose whole foods first to meet your nutrient needs. If you’re considering a supplement, consult a healthcare provider to ensure it’s safe and necessary.

Take Action This National Nutrition Month!

Small changes can lead to lasting results. Start by picking one or two tips to focus on each week. Share your journey with us on social media using #NationalNutritionMonth and #FoodConnectsUs!

For more nutrition resources or to find a Registered Dietitian Nutritionist (RDN) in your area, visit eatright.org.