Key Points:
- National Nutrition Month is celebrated every March and encourages small, sustainable changes to improve eating and activity habits.
- Simple strategies can help you eat better all year long, including adding more vegetables, swapping refined grains for whole grains, and choosing healthy proteins and fats.
- Smart shopping and dining tips — such as meal planning, checking menus ahead of time, and making mindful swaps — can make healthy eating easier and more affordable.
- Hydration, fiber, and balance are key to managing hunger, blood sugar, and overall health without feeling deprived.
- Trying new recipes and making small adjustments can lead to long-term success — whether it’s swapping pasta for zoodles, making homemade hummus, or simply drinking more water.
National Nutrition Month is celebrated every March, encouraging people to make better food choices and develop sustainable eating and physical activity habits. This year’s theme, “Food Connects Us,” highlights how food brings people together across cultures and communities.
Sponsored by the Academy of Nutrition and Dietetics, this annual event highlights the power of small, consistent changes in improving health.
Easier said than done, right? Changing habits isn’t easy, and often, obstacles get in the way. If you’ve ever tried to completely overhaul your diet, you know firsthand how overwhelming it can be — especially if you’re also managing diabetes.
But here’s the good news: drastic changes aren’t necessary. As the saying goes, “slow and steady wins the race.” Making just one or two small adjustments at a time can help you build habits that last. Even better? You’ll likely notice improvements in your diabetes management and overall health along the way.
Using the list below, pick a couple of strategies to try over the next week or month. Once those feel natural, add another. Before you know it, you’ll have built a solid foundation of healthy eating habits!
Eat more fruits and vegetables
Adding more colorful produce to your plate is one of the easiest ways to boost nutrition and support overall health. Whether you’re swapping ingredients or sneaking in extra servings, small changes can make a big difference!
- Berries are packed with fiber and antioxidants, which can help support blood sugar management. Add blueberries, raspberries, blackberries, or strawberries to your cereal, yogurt, cottage cheese, smoothies, or salad.
- Swap out bread with veggies for a nutritious twist! Wrap sandwiches or tacos in crisp iceberg or romaine lettuce. For heartier swaps, use portobello mushroom caps as burger “buns” or roasted sweet potato slices as a base.
- Boost your meals with extra vegetables — toss them into omelets, soups, pizza, or tacos for added nutrients and fiber.
- For a balanced, blood-sugar-friendly snack, pair a small fruit — like an apple, orange, or a handful of berries — with protein, such as string cheese, nut butter, or a small handful of nuts.
Go for the (whole) grain
Whole grains provide fiber, vitamins, and long-lasting energy, making them a smart choice for any meal. Simple swaps can help you enjoy their benefits without sacrificing flavor or convenience.
- Start your morning with a fiber-rich breakfast! Cook up a bowl of oatmeal — choosing old-fashioned or steel-cut oats over pre-flavored instant varieties. Or, prep a jar of overnight oats for a quick, grab-and-go meal.
- Looking to swap out refined grains? Try brown rice instead of white rice, or explore whole-grain pasta options like whole-wheat, chickpea, or lentil pasta for added protein and fiber.
- Cook extra bulgur, barley, or brown rice ahead of time — freeze half for a quick, heat-and-serve side dish later.
- For a crunchy, whole-grain snack, pop some popcorn! Skip the pre-packaged microwave versions and use an air popper or cook it on the stove with a little olive or avocado oil.
Pick your protein
Looking to boost your protein intake? Here are some easy and nutritious ways to do it!
- Stock up on canned beans — opt for no-salt-added versions when possible. Drain and rinse to reduce sodium, then add them to soups or sprinkle into salads for a fiber and protein boost.
- Make your own hummus! It’s easier than you think — try this tasty Roasted Garlic Hummus recipe.
- Switch to Greek yogurt or skyr. These thick, protein-rich yogurts are a great choice — go for plain over fruited flavors to save on added sugars.
- Include a healthy protein source at every meal. Great options include poultry, lean meat, seafood, eggs, tofu, cheese, beans, and lentils.
- Work quinoa into your meals! Though technically a seed, quinoa is a rare plant-based complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber, making it a smart choice for blood sugar management.
Make your fats fabulous
The right fats can do wonders for your health — here’s how to make the most of them:
- Cook with heart-healthy oils like olive, peanut, sesame, or avocado oil.
- Snack on a handful of pumpkin seeds — they’re packed with magnesium, which helps support blood sugar balance.
- Eat fatty fish at least twice a week to get essential omega-3s. Great options include salmon, tuna, sardines, and herring.
- Sprinkle crushed nuts over fish or chicken before cooking for a crunchy, nutrient-packed boost.
Be a smart shopper
Save money and make grocery shopping easier with these simple tips:
- Use a grocery list app to stay organized! Free apps like AnyList, Out of Milk, or Google Keep can help streamline your shopping trips.
- Don’t overlook canned or frozen foods like fruits, vegetables, and fish! They’re budget-friendly and just as nutritious as fresh options. Look for products labeled “no sugar added” or “no salt added,” and drain and rinse canned vegetables or beans to reduce sodium.
- Buy store brands to save up to 30% on your grocery bill. Discount stores can also offer great deals on pantry staples — just check expiration dates and freshness on perishable items.
- Plan ahead by checking weekly supermarket circulars. Reviewing deals before you shop can help you build meals around sales and stock up on essentials at the best prices.
Make eating out easy
Enjoy dining out while sticking to your health goals with these simple strategies:
- Check the restaurant menu online ahead of time to plan your meal. This makes it easier to stick to healthy choices without feeling pressured in the moment.
- Have a small snack — like a handful of nuts or a string cheese stick — before heading out. This can help curb hunger and prevent overeating.
- Swap out starchy sides like potatoes, rice, or fries for extra veggies or a side salad.
- Choose menu items that are “grilled,” “broiled,” “baked,” or “steamed” for a healthier, lower-fat option.
Get more tips in Eating Out With Diabetes: Making the Best Menu Choices.
Cutting carbs when cooking
Looking for easy ways to cut carbs in your favorite dishes? Try these simple swaps:
- Enjoy pizza but swap the regular crust for a cauliflower crust. For the lowest-carb option, make your own or check ingredient labels on store-bought versions.
- Love pasta? Try bean- or lentil-based pasta for extra protein and fiber, or go for zucchini noodles (“zoodles”) for an ultra-low-carb option.
- Swap out starchy sides! Replace baked or mashed potatoes with winter squash or mashed cauliflower for a lower-carb twist.
- Make your own spiralized veggie noodles using zucchini, carrots, cucumbers, beets, or winter squash. Don’t have a spiralizer? Use a cheese grater, potato peeler, or mandoline to create thin, noodle-like strips.
Focus on fiber
Boosting fiber in your diet can support digestion, blood sugar management, and heart health. Try these easy ways to add more fiber to your meals:
- Swap refined grains for whole grains. Replace white bread, rice, and pasta with whole grain versions. Look for “100% whole grain” or “whole wheat” on labels to get the most fiber and nutrients.
- Choose high-fiber cereals. Aim for cereals with at least 20% of the Daily Value (DV) for fiber — or about 5 grams or more per serving.
- Include legumes at least twice a week. Beans, lentils, and chickpeas are packed with fiber and protein, helping to keep blood sugar levels steady.
- Sprinkle ground flaxseed or chia seeds on cereals or yogurt for an easy fiber boost.
Hydrate healthfully
Staying hydrated is essential for overall health and energy. Here are simple ways to keep up with your daily fluid needs:
- Track your daily water intake with a marked water bottle or a hydration app to stay on top of your fluid goals.
- Make water more refreshing by adding lemon, lime, or cucumber slices for a natural flavor boost.
- Sip a glass of water before meals to stay hydrated and help with portion control.
- Unsweetened coffee and tea count toward your hydration needs, but to avoid excess caffeine, try alternating between caffeinated and decaffeinated versions.
Win at weight loss
Losing weight doesn’t mean deprivation — it’s about making smart, sustainable choices. Here’s how to set yourself up for success:
- If breakfast works for you, start your day with a balanced morning meal to fuel your energy and keep cravings in check.
- Start your meal with salad or vegetables. Their fiber content helps with digestion, keeps you full longer, and supports balanced blood sugar.
- When hunger strikes, reach for fiber-rich vegetables or lean protein. These nutrient-dense choices help keep you satisfied longer.
- Follow the 80/20 rule: focus on healthy, nutrient-rich foods 80% of the time, while allowing yourself to enjoy treats in moderation.
Learn more in Seven Ways to Lose Weight.
Try new recipes
Exploring new dishes can invigorate your meal plan and support healthy eating habits. Here are some delicious recipes from Diabetes Self-Management to get you started:
- Breakfast: Scrambled Egg and Red Pepper Pockets
Start your day with these pockets filled with lean protein and vibrant veggies. - Lunch: Chicken and Apple Spring Greens With Poppy Seeds
Enjoy a refreshing salad combining tender chicken, crisp apples, and mixed greens, topped with a tangy poppy seed dressing. - Dinner: Lentil Burgers
Savor these hearty lentil and mushroom patties, perfect for a plant-based meal. - Snack: Sara’s Guiltless Artichoke Dip
Indulge in this creamy, low-fat artichoke dip — ideal for pairing with fresh veggies or whole-grain crackers.
Small changes, big impact
Ready to take the next step? Whether you start with one new recipe or a simple swap, small changes add up to big results over time. Happy National Nutrition Month!
Want to learn more about eating well? Read “Strategies for Healthy Eating,” “Improving Your Recipes: One Step at a Time,” and “Easy Ways to Eat Better.”
