Washington DC VA Medical Center Registered Dietitian Nutritionists are promoting the importance of informed food choices to improve overall health.
Each year during the month of March, Registered Dietitian Nutritionists (RDNs) celebrate National Nutrition Month® by promoting the importance of making informed food choices while developing both sound eating and physical activity habits.
Incorporating nutrient-rich foods into your diet can help improve overall health, boost immunity, and help reduce risk of chronic diseases. Pick one of these strategies to try over the next week to help you discover the power of nutrition:
Add Another Color to Your Plate: Challenge yourself to include at least one new colorful fruit or vegetable each day. More colors = more nutrients!Action Tip: Try purple cabbage, golden beets, or orange bell peppers this week.Start your day with energy and focus by choosing a breakfast that includes protein:Action Tip: Think eggs, Greek yogurt, cottage cheese, tofu scramble, or nut butter on whole grain toast.Swap One Sugary Drink for Water or Herbal Tea: Hydration is key to digestion, energy, and overall health. Cutting back on added sugars is a bonus!Action Tip: Infuse water with citrus, berries, or cucumber for flavor without the sugar.Try a New Whole Grain: Whole grains are packed with fiber, B vitamins, and minerals. Explore beyond brown rice!Action Tip: Sample quinoa, farro, bulgur, or barley in a salad or side dish.Practice Mindful Eating Once a Day: Slow down and savor your food. Notice flavors, textures, and how your body feels.Action Tip: Put away screens during one meal a day and focus on each bite.
Want a delicious way to eat more whole grains? Try out this National Nutrition Month® recipe of the week from our Healthy Teaching Kitchen : [HM1] Berry Vanilla Overnight Oats.
Week 2- National Nutrition Month®— Discover the Power of Meal Planning and Preparation
This week, plan to take a closer look at the power of meal planning and preparation. By dedicating a bit of time to planning and preparing your meals, you can take control of your nutrition and make healthier choices throughout the week. Let’s embrace the power of preparation!
Plan 3 Dinners Before the Week Starts: Reduce stress and improve nutrition by choosing meals ahead of time.Action Tip: Pick recipes with a protein, veggie, and whole grain. Write them on a sticky note or use a meal planning app.Do a Fridge, Freezer & Pantry Audit: Discover what you already have and make space for nutritious choices.Action Tip:Step 1: Take 15 minutes to check expiration dates and toss anything spoiled.Step 2: Group items by category (grains, proteins, veggies, snacks).Step 3: Make a list of ingredients to use up this week in meals.Bonus: Create a “Use First” bin for foods that need to be eaten soon.Prep One Ingredient for Multiple Meals: Batch-prepping saves time and makes healthy choices easier during the week.Action Tip: Roast a tray of veggies, cook a pot of quinoa, or grill chicken to use in salads, bowls, or wraps.Try a “Build-Your-Own” Meal Night: Encourage variety and balance by letting everyone customize their plate.Action Tip: Set out ingredients for tacos, grain bowls, or salads with options for protein, veggies, and toppings.Set Aside 30 Minutes for Weekly Meal Prep: Consistency is key! A short prep session can make a big difference.Action Tip: Wash and chop produce, portion snacks, or assemble overnight oats for grab-and-go meals.
Effective meal planning can help you save time, reduce food waste, and ensure a balanced diet. For the National Nutrition Month® recipe of the week, explore one pot meals that are easy to make ahead and try a recipe from the One Pot Meal Cookbook.
Week 3- National Nutrition Month®— Discover the Power of Smart Snacking
This week, focus on discovering the power of smart snacking. Smart snacking can help maintain energy levels, curb hunger, and support overall well-being.
Here are some tips for making smart snack choices:
Pair Protein with Produce: Create balanced snacks that satisfy hunger and support energy levels.Action Tip: Try apple slices with peanut butter, carrots with hummus, or a boiled egg with grapes.Prep Grab-and-Go Snack Packs: Make healthy choices easy by prepping snacks ahead of time.Action Tip: Portion nuts, trail mix, sliced veggies, or whole grain crackers into small containers or bags.Swap One Processed Snack for a Whole Food Option: Reduce added sugars and sodium by choosing minimally processed snacks.Action Tip: Trade chips for air-popped popcorn or a granola bar for plain Greek yogurt with fruit.Schedule a Snack Break: Avoid mindless munching by planning your snack times.Action Tip: Set a reminder for a mid-morning or afternoon snack to keep energy steady and prevent overeating later.Create a “Smart Snack Station” at Home or Work: Make nutritious snacking convenient and visible.Action Tip: Stock a basket or drawer with healthy options like fruit, nuts, whole grain crackers, and single-serve nut butters.
For the National Nutrition Month® recipe of the week, explore the Grab and Go Snack Recipes on the Healthy Teaching Recipe library such as these No-Bake Energy Balls.
