Pop quiz: What do National Kidney Month, Colorectal Cancer Awareness Month and National Nutrition Month all have in common? They all take place in March!

But they’re also all connected for another reason: good nutrition ties into all we do. Eating well improves the way the body functions, so it may also boost kidney health and help prevent different conditions and cancers, including colorectal cancer. That’s why we decided to put together a series of health tips that will help you incorporate more nutritious foods into your routine, this month and beyond. Read on for 22 health tips for 2022!

1. Eat breakfast. Mom always said it was the most important meal of the day, right? Try for a balanced breakfast every day, with protein, whole grains, fruits and vegetables. Some ideas: Avocado toast with an egg, or low-fat plain yogurt with fruit and granola. 

2. Go meatless on Mondays. Ever heard of Meatless Monday? It’s a global movement that encourages people to cut meat out of their diet one day a week. Swapping out meat also challenges participants to swap in more healthy bites, like fruits, vegetables and legumes. Try it out and see how creative you can get!

3. Plan ahead. Spend an hour a week cutting and prepping for easy snacking. That way, it’s easier to choose healthy snacks because they’re ready to grab and go. Dedicate time to slicing fruits and vegetables and keep them in a portable container. Boil eggs for a quick, protein-filled snack. Puree chickpeas into hummus for a tasty afternoon treat. Pop some popcorn and store it. Think of ways that you can do yourself a favor. A small amount of prep work can mean a healthy boost all week long.

 4. Strategize on how to sneak in those extra veggies. The CDC recommends that adults eat two to three cups of vegetables a day. That’s a lot of broccoli! But with a little planning, it’s not hard to meet that goal. Some ideas: put chopped peppers, broccoli and onions into an omelet; add carrots, celery and tomatoes into soup; enjoy salads made with spinach or other greens; have peppers and carrots with hummus as a snack. And if you haven’t tried roasting your vegetables, go for it! The mushy steamed broccoli and Brussels sprouts that many of us grew up with are a revelation with a little oil and oven time. Here’s a recipe from the American Heart Association (AHA) to get you started.

 5. Sip a smoothie. Smoothies are a tasty way to sneak in more fruits and veggies. Just be mindful of what else you add, because the calories and sugar can multiply quickly. For some smoothie-ingredient inspiration, check out these recipes from the Cleveland Clinic.

6. Drink more water. Hydration is good for your body and brain! Plus, water has no calories and is better for you than juices, soda and other sugary beverages. For added flavor, slice a lemon or lime and add it to your glass.

7. Trade in your dessert for something healthier. If you’re accustomed to a nightly sweet snack, consider some options that could replace it, such as herbal tea, or sparkling water with a slice of orange.

8. Take an after-dinner stroll. A nightly walk is a great habit to get into! Encourage your family or a friend to join in.

9. Be mindful of portion sizes. Stick with the MyPlate guidelines so your plate is divided evenly into four, and filled with fruits, vegetables, protein and grain; plus a serving of dairy.

10. Bake your own chips using vegetables. With a little oil, a little salt and a heated oven, you can transform kale, beets, parsnips, potatoes, carrots and other veggies into a colorful array of crispy crunchy chips.

11. Make your own snack mix. By combining cereal with nuts, seeds, dried fruit and maybe even a little dark chocolate, you’ve got a healthy treat ready to eat by the handful.

12. Have fun with healthy substitutions. Ever tried spiralizing zucchini and using it as noodles? What about mashing cauliflower instead of potatoes? Or using black beans to make a burger? Once you set your mind to it, it’s easy to come up with healthier versions of classic dishes.

13. Opt for a fresh-fruit snack. If you have a sweet tooth that comes out each afternoon, have a bowl of fresh fruit instead of sugar- and fat-laden sweets like cookies and candy. The CDC recommends that adults eat one-and-a-half to two cups of fruit a day, so snack-time offers a great opportunity to sneak in some of your favorites, like a bowl of strawberries, blueberries and raspberries, or sliced up peaches topped with a spoonful of yogurt.

14. Reconsider the bun. If you’re opting for a sandwich, whole-grain bread is better than white. Or, opt to skip the bread entirely. You can choose to have your turkey burger bun-less, or use lettuce as a wrap for burgers and sandwiches. A whole-grain pita or wrap is another alternative to try. You could also make a bowl or salad using your favorite sandwich ingredients.

15. Mix up your protein routine. Lean proteins are the way to go, and variety, as they say, is the spice of life! Trade in your red meat for ground chicken, fish, shrimp, beans and legumes. Try chicken sausage instead of beef or pork, and veggie burgers rather than beef. Chickpeas, hummus and tofu are also delicious protein sources. With vegetarian recipes and products growing more popular, it’s easy to find healthier options and still get your protein fill.

16. Share when dining out. Restaurant portions are notoriously huge—and often laden with fat and sodium. Help moderate your intake by sharing an entrée and a salad with your dining companion. That way, you get more flavors and may be less tempted to over-indulge.

17. If you drink alcohol, do so in moderation. Booze can have all kinds of negative health ramifications, plus it can cloud your judgment and pack in the calories. If you’re going to drink, follow the guidelines and keep it in moderation. That means one drink or less for women and two or less for men.  

18. Be aware of your stress behaviors around eating. If you find that you turn to food to help soothe your emotions, evaluate those actions and make some healthy tweaks. Aim for healthier snacks in those moments, for starters. Rather than salty chips, aim for crunchy vegetables; rather than sweets, aim for fresh fruit. Also, find a physical activity that helps relieve stress. Try going for a walk, run or bike ride, or taking a brief yoga break, rather than heading for the pantry.

19.  Swap out the salt. Did you know that about 90 percent of Americans 2 years old and older consume too much sodium? That’s according to the CDC. Rather than sprinkling salt on your meal, try some herbs, spices or a squeeze of citrus.

20. Choose your oils wisely. It’s true that butter sometimes tastes better, but when cooking, AHA recommends using oils rather than solid fats, such as butter, lard and shortening. At the top of the list of AHA’s “better-for-you” fats are canola oil, corn oil and olive oil.

21. Carry easy snacks with you. We’ve all been there: hunger sneaks up on you, turns into hanger and all of a sudden you’re making less-than-stellar choices, like pulling through a fast-food drive-through. To stave off that hanger, make sure you have an easy-to-grab snack in your purse. Nuts are a splendid option, because they’re low-maintenance, low-mess and won’t go bad in your bag.  

22. Ask for help. If you’re struggling when it comes to food choices, talk to your doctor. He or she may be able to share advice, or refer you to someone who can assist you in making a meal plan that fits well into your life.