March is National Nutrition Month, a time to focus on food’s role in our overall health. I often hear patients say, “I want to eat healthier, but I don’t know where to start.” The good news is that improving your nutrition doesn’t require a complete diet overhaul. Small, sustainable changes to add healthy food can make a big difference.
Here are practical tips to help you add more nutrition to your daily meals.
1. Start your day with healthy food for a nutritious breakfast
Breakfast sets the tone for your day, so make it count. Instead of sugary cereals or pastries, try options rich in protein and fiber. Eggs are one of the planet’s best sources of protein. Another great choice is a bowl of oatmeal topped with fresh fruit and a handful of nuts or seeds. If you’re short on time, a smoothie made with spinach, frozen berries, and Greek yogurt is both quick and nutrient-packed.
Finally, if you’ve opted for intermittent fasting and choose to skip breakfast, maintain your body’s fasting state by avoiding carbohydrates in your morning beverage. For me, that means drinking my coffee black.
2. Focus on “real food,” whole and unprocessed
When possible, choose foods as close to their natural state as possible. Fresh fruits and vegetables (set a goal of at least 5 one-half cup servings daily), whole grains, lean proteins, and unprocessed fats (e.g. butter rather than margarine, natural fat from avocados, olives, fish, nuts, and seeds) should make up the majority of your meals.
Processed foods often contain added sugars, unhealthy fats, and sodium, undermining your health goals. For quick meals, fresh-frozen foods tend to contain less potentially harmful additives and preservatives. Healthy food is often the food as least processed as possible.
3. Healthy food has the shortest labels
Read the nutrition label on packaged food. Ingredients are listed in order of concentration: the first ingredient should be from a natural source. If added sugars, sodium, and unhealthy fats are at the top of the list, choose something else. In general, the shorter the label, the heathier, as these items will contain fewer unnatural chemicals and additives.
4. Hydrate wisely
Often, we confuse thirst with hunger, leading to unnecessary snacking. Staying hydrated is critical to helping you feel your best. Pure water is the best choice. But, if plain water doesn’t excite you, try infusing it with slices of lemon, cucumber, or berries, rather than sugar and other chemical additives. If you only make one change, this might be the simplest and most impactful.
5. Eat mindfully and proactively
When you’re hungry, it’s easy to reach for convenient but less healthy options. Americans eat more fast food than any other country. Thankfully, Americans are waking up to this negative pattern and beginning to choose from increasingly available fast food vendors that offer fresh and healthier options.
But even healthy food can lead to weight gain if eaten in excess. Pay attention to portion sizes. For me, deciding before I start eating how much I’ll allow myself is more effective than eating until I feel full.
It can also help to place boundaries around the ‘locations’ where you eat. For example, it’s much easier for me to consume more calories than intended if I’m eating while watching a movie or a football game.
A final thought
Every healthy-eating step you take adds up over time. By incorporating these simple strategies into your daily routine, you can enjoy better energy, improved health, and a deeper appreciation for the food you eat.
This National Nutrition Month, try one or two of these tips and see how they work for you. Remember, the goal isn’t to eat healthier—it’s to create a lifestyle that supports your well-being and helps you thrive.
