During the month of March, the Academy of Nutrition and Dietetics celebrates healthy eating through National Nutrition Month®. While adopting healthier habits can be a challenge, National Nutrition Month breaks it down into weekly goals that are more manageable:

WEEK 1: Eat With The Environment In Mind

  • Enjoy more plant-based meals and snacks.
  • Purchase foods with minimal packaging.
  • Buy foods in season and shop locally.
  • Start a container or backyard garden to grow food at home.

WEEK 2: See a Registered Dietitian Nutritionist

  • Ask your doctor for a referral to an RDN.
  • Learn how nutrient needs may change with age.
  • Get personalized nutrition info to meet your goals.

WEEK 3: Stay Nourished and Save Money

  • Plan your meals and snacks.
  • See what food you have at home before purchasing more.
  • Use a list and shop sales when purchasing food.
  • Learn about community resources such as SNAP, WIC and local food banks.

WEEK 4: Eat a Variety From All Food Groups

  • Include your favorite cultural foods and traditions.
  • Eat foods in various forms, including fresh, frozen, canned, and dried.
  • Avoid fad diets that promote restrictions.
  • Practice gratitude for your body by giving it the fuel it needs.

WEEK 5: Make Tasty Foods at Home

  • Learn cooking and meal preparation skills.
  • Try new flavors and foods from around the world.
  • Find creative ways to use leftovers.
  • Create happy memories by eating with friends and family when possible.

Preparing food at home can be a great way to save money, express creativity, and stay on track with healthful eating. However, cooking can be a challenge for many people. If you tend to eat out more, follow these tips to save money and to make sure you’re eating a more nutritious meal:

  • Avoid ordering an appetizer. It’s a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to your intake of calories. It’s not a healthy way to start your meal.
  • Say “yes” to salad. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart
    healthy. Be sure to ask your waitress to hold the croutons and cheese, which will further reduce your caloric load. Avoid cream-based dressings and go for
    the vinegar-based ones. You also have the option of using vinegar and olive oil, which is heart healthy.
  • Make the right entrée selection. Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you will also avoid trans fats
    which are so prevalent in fried foods.
  • Consider asking for a double order of vegetables with your entrée. Very few Americans are getting the daily recommended 7–9 servings of fruits and vegetables. Plus, by avoiding the starch, you will be reducing your caloric and carbohydrate load.
  • Think about what you are drinking with your meal. By not ordering an alcoholic beverage you have saved yourself a lot of calories. Try sipping iced
    tea sweetened with a non-caloric sweetener, or try water with lemon.
  • Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option is not available, try a cup of coffee with skim milk to help satisfy your desire for something sweet.

Learn more at thewellnesscoalition.org/nutrition.