Extension

Image 1. Top view of fresh fruits and vegetables, green apple, dumbbells, running shoes, water bottle, stethoscope and red heart on white wood.

Established in 1973 by the Academy of Nutrition and Dietetics, National Nutrition Month is a time in the month of March to focus on making informed food choices and developing not only healthy eating habits, but also physical activity habits. It began as a week-long observance to promote informed food choices and heathy eating habits but grew to a month-long celebration in response to growing public interest in nutrition.

This year’s theme is Discover the Power of Nutrition and will help people learn how food and beverage choices can power their day, said Diana Romano, Oklahoma State University Extension associate specialist with the Community Nutrition Education Programs.

“Of course, we want to enjoy our food but it’s important to keep in mind how food powers our bodies,” she said. “National Nutrition Month is divided into four weeks, with each week highlighting different aspects of nutrition.”

Week 1: Power Your Day With Nutrition

• Choose healthful foods from all food groups.
• Alternate your food choices for a variety of nutrients.
• Avoid fad diets that promote unnecessary restrictions.
• Fuel your body, power your mind. The foods you choose support mental clarity, stabilize mood and sustain energy, helping you think clearly, stay productive and perform at your best.
• Eat to feel strong, focused and ready for the day: Balanced meals and snacks provide essential nutrients that help maintain energy, support physical strength and keep you focused throughout daily responsibilities.
• Good food for better energy, not perfection: Healthy eating isn’t about perfection – it’s about choosing a variety of foods that help you feel satisfied, energized and prepared for the day ahead.  

Week 2: Find Advice Backed By Science

• Find accurate sources for nutrition information. The county OSU Extension family and consumer sciences educator can help.
• Choose nutrition advice backed by science: Reliable nutrition guidance is based on years of research, not trends, testimonials, or social media claims.
• Look for evidence, not hype: Science-based nutrition recommendations come from well-designed studies and expert review, not quick fixes or miracle promises.
• Trust credible sources: Registered dietitians, land-grant universities, public health agencies and peer-reviewed research provide nutrition advice grounded in science.
• Check with your local OSU Extension office to see if they offer Fresh Start, a nutrition education program that shares practical tips for eating healthy while making the most of your food budget. Fresh Start is one of the Community Nutrition Education Programs.
• Eating healthy doesn’t have to cost a lot. There are many nutritious, low-cost recipes that can be prepared at home.
• Eating out less can help save money and improve health. Restaurant meals are often more expensive and can be high in fats and sodium compared to meals made at home. 

Week 3: Stay Nourished On Any Budget

• Learn cooking and meal preparation skills that work with the resources you have.
• Locate community food resources such as SNAP, WIC and local food banks.
• Advocate for nutrition policies that serve you, your family and community.

Week 4: Feel Good with Healthy Habits

• Practice home food safety to reduce the risk of foodborne illness.
• Plan meals ahead to reduce stress at mealtime.
• Include physical activity in ways that fit your lifestyle. Not everyone has to go to a gym. Families can be active together by going on a walk or bike ride through the neighborhood.
• Drink plenty of water to support digestion and overall health.
• Take time to appreciate the good things in your life. Gratitude benefits mental health, which supports overall well-being.

“While we should focus on our health every day, National Nutrition Month is a great time to put a plan together that combines healthy eating and encourages physical activity,” Romano said. “Making small but meaningful changes can result in big health benefits.