Simple Steps to Improve Nutrition During National Nutrition Month

Written By: Annie Klein, MS 
Dietetic Intern with Department of State Hospitals- Napa 

March is National Nutrition Month, an annual campaign driven by the Academy of Nutrition and Dietetics, promoting time to reflect on the importance of nourishing our bodies and connecting through food. This year’s theme, “Food Connects Us,” reminds us that food is not just fuel - it is a way to build relationships and share experiences. Whether cooking for yourself, preparing meals for others, or sharing food with loved ones, food plays a key role in our overall health and well-being. Here are five simple ways to engage in nutrition this month, whether in school, work, home or at your local grocery store:

1. Embrace Whole Foods Incorporating whole, nutrient-dense foods like whole grains, fruits, vegetables, lean proteins, and healthy fats is one of the simplest ways to boost your nutrition. Swap refined grains for options like brown rice or quinoa and notice the difference in your energy levels. Try exploring new combinations from different cultures and share them with others to connect through flavor! 
   
   
2. Practice Mindful Eating Mindful eating is not just about what you eat but how and when you eat. Choose one meal a day to slow down, savor each bite, and listen to your body for hunger and fullness cues. Taking a few deep breaths before eating can improve digestion, prevent overeating, and strengthen your connection to food. Try to identify spices, aromas and textures within each food as another form of connecting. 
   
   
3. Snack Smarter Snacking does not have to mean processed, unhealthy foods. (this is a great place to try out tip #1!) Choose nutrient-rich snacks like fresh fruits, veggies with hummus, a handful of nuts, or Greek yogurt with berries to keep you satisfied between meals. To add a fun twist, ask a friend to share a unique snack they love or visit a non-traditional food store to try something new together.  
   
   
4. Get the Family Involved Healthy eating does not have to be a solo effort. Involve your loved ones to make mealtime more enjoyable and meaningful. Gathering in the kitchen is a cherished tradition in many cultures. Cooking together builds health habits, strengthens relationships, and creates lasting memories. Pick a new food or recipe each week to try as a family and assign simple tasks like washing veggies or setting the table to everyone – even young kids! 
   
   
5. Connect with Seasonal Ingredients Eating seasonally connects you to the natural rhythm of the Earth. This month, try incorporating more seasonal produce into your meals, such as leafy greens, root vegetables, or citrus fruits. Seasonal ingredients are fresher, more flavorful, and packed with nutrients. Try visiting your local farmer’s market with the family to support local farmers and engage with your community! 
   

Remember, food connects us—not just in the meals we share, but in the way we nourish and care for ourselves and others. Take this month to reflect on how food enhances your life and commit to one simple step that brings health and connection into your daily routine. 
Let’s start the conversation on the importance of nutrition.  For more ways to celebrate National Nutrition Month, click here.