A family of four, consisting of two parents and two children, sit together in a kitchen to prepare a healthy meal. — Involving children in meal planning and preparation can help establish a solid foundation of healthy eating habits. (Photo by Adobe Photo Stock)

Establish healthy eating habits during nutrition month

Tuesday, March 4, 2025

Media Contact: Trisha Gedon | Sr. Communications Specialist | 405-744-3625 | trisha.gedon@okstate.edu

National Nutrition Month in March is a time to focus on making informed food choices and developing habits around healthy eating and physical activity.

Due to poor health behaviors, Oklahoma ranks as one of the top 10 states for obesity, cardiovascular deaths and physical inactivity. Good nutrition is the cornerstone to help modify poor food choices and get on the road to better health.

Established in 1973 by the Academy of Nutrition and Dietetics, this year’s theme for National Nutrition Month is Food Connects Us. Food is something everyone has in common, said Diana Romano, Oklahoma State University Extension associate specialist with the Community Nutrition Education Program.

“Good nutrition starts at home. Get into the spirit of National Nutrition Month by trying a new fruit and vegetable every week of March,” she said. “Explore new recipes as a family, and let each person pick something new to try. Those new recipes may become family favorites.”

Romano encourages parents to let their children help with all stages of meal planning, preparation and cleanup. Children will work on their fine motor skills with food preparation, and they can learn math skills, too.

“Children love to help and be involved,” she said. “Let them assist with age-appropriate tasks because it brings them a sense of accomplishment.”

During National Nutrition Month, make it a point to sit down together for at least one meal each day. Electronics are common in most households, but Ramono suggests practicing mindful eating at home by eliminating screen time during meals. Instead, use the time to talk and learn about everyone’s day or make plans for an outdoor activity for the weekend. It won’t take long before these daily meals together become a habit.

OSU Extension’s Community Nutrition Education Programs offer both adult and youth programming. The adult program helps people build skills to lead healthier lives and stretch their food dollars. The youth program includes nutrition education options that focus on healthy living and offers fun recipes kids can make themselves. Contact the local OSU Extension office for more information about the Community Nutrition Education Programs.

“Working outside the home can pose a challenge to eating a healthy lunch. While it’s convenient to grab a meal at a fast-food restaurant, taking the time to plan your work-day lunches can pay big dividends,” Romano said. “You’ll have healthier options when making lunch at home, plus it’s less expensive than eating out.”

Schools should offer lunches that follow healthy eating guidelines, but some children may prefer a lunch from home. Sandwiches on whole-grain bread with lean meats, cut-up fruits and veggies with a dipping sauce and string cheese make a tasty, healthy lunch for students.

When food shopping, read labels. Pay close attention to added sugars, sodium content, calories per serving and fat content. The shopping trip can also be a financial literacy opportunity for your children. Set a budget and let children help shop for the foods needed for planned meals.

“Good nutrition is a road we need to travel every day, not just during National Nutrition Month,” Romano said. “However, this month is a good time to start developing healthier habits that will last.”