March is National Nutrition Month, a perfect time to take small steps toward better eating habits that can lead to big health benefits. Whether you're looking to improve energy levels, maintain a healthy weight, or simply feel your best, good nutrition is key.
“Eating well doesn’t have to be complicated,” says Anna Riley, RD, Story Medical Food & Nutrition. “Focusing on balance, variety, and moderation can help you build healthy habits that last.”
Here are some simple nutrition tips to help you fuel your body for better health and energy.
Plan Ahead for Success
One of the best ways to maintain healthy eating habits is through meal planning. Taking time to prepare meals in advance can help you make healthier choices and avoid the temptation of fast food or processed snacks.
“When you have nutritious meals and snacks ready to go, you're more likely to stick with healthy eating,” says Riley. “Try planning your meals at the beginning of the week and making a grocery list to match.”
Practice Portion Control
It’s not just about what you eat, but also how much you eat. Portion control is an important factor in maintaining a healthy weight and preventing overeating. A good rule of thumb:
- Fill half your plate with fruits and vegetables
- Reserve one-quarter for lean proteins (chicken, fish, beans)
- Fill the final quarter with whole grains (brown rice, quinoa, whole-wheat pasta)
“Mindful eating is key,” Riley says. “Pay attention to hunger cues, eat slowly, and stop eating when you're full. Simple changes like using a smaller plate can help prevent overeating.”
Stay Hydrated
Drinking enough water is essential for digestion, metabolism, and overall well-being. Aim for at least 8 cups of water a day, more if you're active.
“Many people mistake thirst for hunger,” Riley says. “Before reaching for a snack, try drinking a glass of water first.”
Adding herbal teas, infused water, or low-sugar beverages can help keep hydration interesting.
Make Small, Sustainable Changes
Drastic diet changes are difficult to maintain. Instead, focus on small adjustments that you can stick with long-term.
“Start by swapping one unhealthy habit for a healthier alternative,” Riley says. “For example, switch soda for water, choose whole grains over refined grains, or add an extra serving of vegetables to dinner.”
Good nutrition fuels your body, brain, and overall health. By making small, sustainable changes, you can improve energy levels, digestion, and long-term well-being, and at Story Medical, we’re here to support your wellness journey!