March – Skills to Help You Make Healthier Food Choices

Plates of greens and waffles with bowls of oatmeal and fruit on a white marble counter

March – Skills to Help You Make Healthier Food Choices

Quick Summary

  • Find balance in your meals
  • Understand portion sizes and food labels
  • Plan your meals to make nutritious meals the easy choice
  • Consult a dietitian for any additional needs

It takes time and practice to make healthier choices and move towards positive dietary change. This National Nutrition Month, explore some food and nutrition related skills that can help you achieve your health goals faster!

  1. Finding Food Group Balance – Be able to roughly assess the food groups that are present in your meals and snacks. Look for whole grains, vegetables, fruits, protein, healthy fats, and dairy. This can help you diversify your intake, bring more balance to your diet, and increase the likelihood that you’re getting all the essential nutrients your body requires. 

    Learn how to build a balanced plate with the Healthy Eating Plate.
  2. Recognizing Serving Sizes – Know how much a serving of whole grains, vegetables, fruits, protein, healthy fats, and dairy looks like. This way, you’ll be able to roughly assess how much of each you are eating and if you’re meeting your intake goals.

    Learn what a serving looks like with these visual cues.
  3. Reading Nutrition Labels – Knowing how to read nutrition labels can help you identify foods that better suit your needs. For example, you can compare the nutritional contents of different products and choose the one with lower added sugar, sodium, trans fat, and/or saturated fat. You can also look for foods that are higher sources of a specific vitamin, mineral, or food component, like Vitamin D, Calcium, Iron, Potassium, or Fiber. If you have any food allergies or sensitivities, you can also make sure that the products that you’re choosing don’t contain ingredients that you may be allergic or sensitive to.

    Learn how to understand and use nutrition facts labels.
  4. Meal Planning – Plan out what meals you’re going to be having at the beginning of each week, then gather the appropriate recipes and make a master shopping list. If it’s a busy week, also consider when you might prepare meals or ingredients ahead of time. This can help make healthy cooking more convenient and straightforward so that you can better adhere to your health goals.

    ​​​​​​​​​​​​​​​​​​​​​Learn more about meal planning, shopping, and budgeting and look at a sample meal plan.
  5. Asking for Support – Always consult a dietitian when you feel that something is not right or if you’re unsure about a health decision. They can not only help you master the skills mentioned above; they can also help you figure out your dietary needs, when and how to take your medications, how to overcome different barriers to dietary change, and if you need other medical attention.​​​​​​​​​​​​​​

Seasonal Foods and Recipes

Crockpot Mini Turkey Meatball Vegetable Soup

This soup is not only packed with veggies and protein, it can also help keep you hydrated!

Slow Cooker Ramen

Try this miso-based ramen for an extra probiotic boost!

Sheet Pan Chipotle Lime Shrimp Bake

This recipe deserves a spot in your meal plan. It's simple, fast, and absolutely delicious!

Hoisin Sriracha Sheet-Pan Chicken

This sweet, savory, and saucy dish is an extremely versatile recipe. Add in whatever veggies you need to use up!

Savory Herb Potato and Tomato Baked Egg Skillet

This dish makes for a perfect and unique weekend breakfast or brunch. 

Garlic Butter Cod with Lemon Asparagus

Include some more fish in your meal rotation with this skillet recipe!

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