March is almost upon us, and with it comes an important celebration in the world of health and wellness: National Nutrition Month. As a registered dietitian, this month holds a special place in my heart; not only is National Nutrition Month a month-long focus on nutrition, it includes a special holiday, RD Day!!!! Yup, Registered Dietitian Day (March 13th, hint hint) where all dietitians get the day off and are showered with gifts- hahaha, I kid I kid. Ok, back to reality: National Nutrition Month started back in 1973 when it first invited everyone to take the month of March to focus on developing healthful eating habits. Now, It’s a time when we come together to recognize the significance of nutrition in our lives and reflect on ways to make healthier choices for ourselves and our communities.
This year’s National Nutrition Month theme brings with it a renewed focus to look at things beyond the food in front of you. The theme for 2024 is “Beyond the Table”. It looks at farm to fork nutrition like gardening, food production, navigating the grocery store, and more. Nutrition is more than just what we put on the table, so it’s time to look: Beyond the Table!
The Academy of Nutrition and Dietetics breaks the month into 4 weeks with different themes and suggestions. The goal of National Nutrition Month is to get you thinking about your nutrition. Read through all the different ideas and maybe pick one a week that interests you, or perhaps pick one of the 4 weeks you find fits you best to focus on for the month.
Week 1: Stay nourished on any budget.
- Learn cooking, food preparation, and meal planning skills.
- Cooking at home and meal planning can help cut down on food waste. Try mapping out dinner for the week ahead of time.
- Use a grocery list and shop sales.
- Impulse buys at the store can add up, while buying items on sale or the store brand can save you money.
- Learn about community resources such as SNAP, WIC, and local food banks.
- Many people don’t know what benefits they qualify for; if times are tight, looking into different programs can really help stretch your dollar.
- Use your freezer to your advantage.
- Buy in bulk and freeze protein or veggies you can’t finish before they go bad. Batch cook and freeze some servings for a later date.
Week 2: See a Registered Dietitian Nutritionist (RDN)
- Check your insurance benefits for nutrition coverage.
- Most, if not all, insurances cover nutrition counseling. The actual benefits vary plan to plan, but a quick (ha, quick!) phone call to your insurance company may discover some free benefits you can use!
- Find an RDN who specializes in your unique needs.
- Like doctors, not all dietitians treat all needs. Some do general nutrition, and some specialize in things like kids, or GI, or sports. Find the one that’s best for you.
- Receive personalized nutrition information to meet your health goals.
- All the nutrition advice out there is either way too general or way too specific. Get it custom to your situation.
- Learn about the many ways RDNs can help people live healthier lives.
- Dietitians do more than nutrition. We can help with recipes, and we encourage clients to check on their sleep and stress (all which can affect and be affected by nutrition)
Week 3: Eat a variety of foods from all food groups.
- Include your favorite cultural foods and traditions.
- March includes St. Patrick’s Day, so I’ll be hitting the cornbeef and cabbage. Food is more than fuel; it can be connections, memories, or bonding.
- Eat foods in various forms including fresh, frozen, canned, and dried.
- This not only helps prevent food waste (hello frozen veggies!) but can save time (hello canned beans) and money (hello raisins).
- Experiment with recipes using different ingredients.
- Make tacos with tofu crumbles or try subbing a layer of noodles in your lasagna for eggplant. Not only can you make it healthier, you might make it yummier!
- Try new foods or global cuisines.
- This can be so much fun, eye opening, and healthy. Make it a family activity or a date night!
Week 4: Eat with the environment in mind.
- Get creative with leftovers and ways to reduce food waste.
- Save those vegetable scraps in the freezer and use them to make a broth or take your leftover broccoli from dinner and toss it in an omelet!
- Enjoy more plant-based meals and snacks.
- Plant proteins can be cheaper and healthier than animal based proteins. Hummus and nut butters make a great dip with carrots, and black beans can be turned into a delicious burger.
- Buy foods in season and from local farmers when possible.
- In season produce can save you money and be in better condition than out of season. April will be here soon with lots of farmers markets popping up with spring lettuce and herbs.
- Grow food at home or in a community garden.
- Container gardens are all the rage these days. If you don’t have any outdoor space available, windowsill herbs can provide you with herbs all year round. Basil is my recommendation! Easy to grow, and great for pizza toppings or making pesto! Bonus: Get an ice cube tray, throw herbs in each cube and top with oil. Freeze. Pop one out and toss in the pan to saute veggies, fish, or chicken for an herb infused meal.
National Nutrition Month 2024 is an opportunity for us to celebrate the power of food to nourish our bodies, connect us to our cultural heritage, and support the health of our planet. Remember, small changes in your diet can lead to big improvements in your health and the health of the planet. Let’s make every bite count!
Happy National Nutrition Month!
Follow us on Instagram and Facebook as we try some of these tips ourselves! And be sure to tag us if you do any!
Stay Happy, Stay Healthy
This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition. For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook. Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.
References:
Academy of Nutrition and Dietetics: Eatright.org
