March is National Nutrition Month

by | Mar 23, 2025 | Health

March is National Nutrition Month

Fueling Your Health with Smart Choices

Nutrition is one of the most powerful drivers of lifelong health. As we celebrate National Nutrition Month this March, it’s the perfect time to reflect on how we fuel our bodies and explore small, sustainable changes that make a big impact.

Why Nutrition Matters

A well-balanced diet provides the essential nutrients your body needs to thrive. Thoughtful nutrition supports:

  • ❤️ Heart Health – Lowers risk of high blood pressure, stroke, and heart disease

  • ️ Strong Immune Function – Helps your body fight infections more effectively

  • ⚖️ Healthy Weight Maintenance – Reduces the risk of obesity-related conditions

  • Mental Health & Mood – Influences brain chemistry for emotional stability

  • ⚡ Energy & Sleep Quality – Helps regulate energy levels and circadian rhythms

According to the CDC, poor nutrition is a leading contributor to chronic diseases like diabetes, obesity, heart disease, and certain cancers. Yet, only 1 in 10 adults eats enough fruits and vegetables daily.

Key Principles of Healthy Eating

  • Focus on Variety – Eat a colorful mix of fruits, vegetables, lean proteins, whole grains, and healthy fats.

  • Practice Portion Control – Use smaller plates and be mindful of serving sizes, especially for calorie-dense foods.

  • ❌ Limit Added Sugars & Sodium – Aim for less than 2,300 mg of sodium and 25–36 grams of added sugar per day.

  • Stay Hydrated – Drink 6–8 cups of water daily unless otherwise advised by your healthcare provider.

  • Plan Ahead – Prep meals in advance to reduce dependence on fast food and improve consistency.

Understanding Food Labels

Reading nutrition labels is one of the most effective tools for smarter eating:

  • ✅ Start with Serving Size – Most packages contain multiple servings.

  • Look for Fiber & Protein – They help you feel full and support metabolism.

  • Watch for Added Sugars – Especially in breads, sauces, cereals, and drinks.

  • Choose Whole Foods – Aim for short ingredient lists and minimal processing.

Real-Life Story: Marcia’s Nutrition Turnaround

Marcia, a 45-year-old nurse from Silver Spring, had long struggled with weight gain and fatigue due to night shifts and irregular eating. After attending a local nutrition workshop, she began reading food labels, prepping weekly meals, and swapping soda for herbal teas. In just three months, she:

  • Lost 15 pounds

  • Lowered her cholesterol

  • Reported better energy and focus during her shifts

Her story shows that even small changes can bring big results.

Tips for Families & Busy Professionals

  • Keep Healthy Snacks on Hand – Try Greek yogurt, trail mix, or sliced apples with peanut butter.

  • Cook in Bulk – Prepare soups, stews, and one-pan meals to freeze or reheat.

  • ‍ Involve Kids – Let them help plan and prepare meals—they’re more likely to eat what they help make.

  • Limit Sugary Drinks – Replace soda with infused water, seltzer, or unsweetened herbal tea.

Helpful Nutrition Resources

  • ChooseMyPlate.gov – Visual tools for building balanced meals

  • ️ EatRight.org – Meal planning, recipes, and expert tips from registered dietitians

  • CDC Nutrition Page – National guidelines and statistics

  • Local Health Departments & Cooperative Extensions – Many offer free classes, grocery store tours, and cooking demos

Healthy Eating Is a Lifelong Investment

During National Nutrition Month, take a moment to evaluate your current habits. Whether you’re making small swaps or a total lifestyle change, the choices you make today lay the foundation for better health tomorrow.

Dr. Bertrand Fote, MD, MBA, FACEP, CF²
Emergency Medicine Physician | Physician Leader | Advocate for Community Health & Wellness

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