As winter loosens its grip on Alabama and spring settles in, you might find your food cravings shift with the season. Hearty soups and stews lose their luster, and fresh salads, grilled veggies and sizzling barbecue take center stage. Fittingly, March happens to be National Nutrition Month, a yearly campaign that the Academy of Nutrition and Dietetics (eatright.org) created to encourage people everywhere to make educated food choices and adopt more nutritious habits.
As the weather warms, are you ready to make a fresh start? We’ve come up with 31 easy actions you can take in March to refresh your routine as you aim to head into summer feeling energetic and strong.
- Purchase a fruit or vegetable that’s not usually on your list and snack away.
- Prepare a meat-free dinner. Try a recipe that has lentils, beans, soy or another protein-rich option; or make a big, green salad topped with avocado and other favorites.
- Commit to no fast food for the month.
- Carry a refillable water bottle with you, whenever possible. Do you notice that you drink more water because of the sheer convenience?
- Take a walk after dinner. You’ll sneak more steps in, and you also may benefit your health: according to the Cleveland Clinic, even a short stroll after eating can help regulate your blood sugar and stabilize your insulin levels. Encourage friends and family to join in!
- Start planning your spring garden. Whether it’ll be in the ground, above the ground or in containers, now is a great time to get excited about what you could grow.
- Make your own salad dressing. It’s easy to do and often tastes better than store-bought. Here are some ideas from the American Heart Association to get you started.
- Eat together as a family. To get the conversation going, ask each person to share the high point and low point of their day.
- Add an extra vegetable to your dinner menu tonight.
- Ask the kids to help with meal planning and prep, so that they can learn about nutrition, too.
- Brush up on your food safety knowledge. That includes safe ways to shop for and store food and safe ways to prepare it, to keep your family healthy. The U.S. Food and Drug Administration (FDA) offers some essential tips for the whole family.
- Drink water or seltzer with a splash of citrus instead of drinking sugary beverages, such as soda and fruit juice.
- Use herbs, spices and citrus to flavor your food, rather than salt.
- Make a smoothie. The latest government guidelines recommend eating three servings of vegetables a day and two servings of fruit. Add some spinach or kale and fruit to a smoothie and that makes a significant dent in meeting those recommendations.
- Cut up your favorite fruits and vegetables so they’re easy to grab when you’re hungry.
- Try a healthy new recipe for dinner. The American Heart Association has some heart-healthy options.
- Make a grocery list and stick to it. This can help you avoid less-than-healthy temptations at the store and stick to your budget.
- Plan a healthy potluck party and ask your friends to write down their recipes to share.
- Don’t skimp on breakfast. A protein-rich morning meal can help fuel your day. Here are some ideas if you’re in a rut.
- Before going to a restaurant, familiarize yourself with the menu. That may help you make healthier choices in the moment.
- Sign up for a cooking class in your community. Even better, make a date night out of it. Learning to cook healthy, delicious meals is romantic—and empowering!
- If you’re trying to avoid certain foods for health purposes—such as ultraprocessed items, like sweetened cereals, frozen pizzas and packaged snacks—give them away or donate them, and rid your house of temptation.
- Take your kids grocery shopping and teach them how to read labels. Need help? Here are some tips.
- Be mindful of your meal. Turn off the TV and put down your phone while you eat, so you can focus on your food and how it makes you feel. Before going back for seconds, consider whether you’re really still hungry or if you could save the extras for tomorrow.
- Pack a healthy snack. Whether you’re traveling or just running errands, bring along a pack of nuts, a bag of grapes or a piece of string cheese as an easy source of energy, in case you get hungry on the go.
- Make a fish dish for dinner. Salmon, trout, tuna—whatever floats your boat! The omega-3s are good for your heart.
- Create a rainbow on your plate. According to the Mayo Clinic, different colored fruits and veggies come with a rainbow of health benefits. How many colors can you fit on your dinner plate?
- Give the kids a few healthy snacking options—like peanut butter and apples, hummus and carrot sticks, Greek yogurt and berries—let them choose. Food always tastes better when you get a say!
- Enjoy a big bowl of berries for dessert.
- If food bills are stretching your budget, explore community resources that could help, such as local food banks and programs such as SNAP and WIC.
- Make National Nutrition Month every month in your household. Now that you’ve had 31 days of making positive choices, you’re on a roll! Challenge yourself to keep learning and making smart decisions. See if you can find nutrition classes in your community, or make an appointment with a registered dietician to expand on what you’ve accomplished so far. Or, simply visit Nutrition.gov for more advice, resources and recipes.
