March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to encourage people to make informed food choices and develop sustainable, healthy eating and physical activity habits. While there is no shortage of nutrition advice available online, finding balance in your diet does not have to be complicated. Small, consistent changes are the foundation of long-term success.
“With the rise of social media, it’s easy to get caught up in the idea that there’s a quick fix for better health,” said Angie Tillman, registered dietitian with Blount Memorial Hospital. “There’s no magic pill or perfect diet. What really matters is making small, sustainable choices every day that lead to better overall health.”
One of the easiest ways to build better nutrition habits is by increasing protein intake. Eating 30 grams of protein at least once a day, particularly at breakfast, helps with satiety, blood sugar control and muscle maintenance. Another simple change is adding more vegetables to your meals. Vegetables are packed with fiber, vitamins and antioxidants that support overall health. Trying a new recipe, choosing a side salad or keeping fresh vegetables on hand for snacks are easy ways to increase daily intake.
In addition, many people overlook the impact of sugary beverages on their health. A single 20-ounce soda contains around 250 calories and 16 teaspoons of sugar, which can lead to blood sugar spikes and increased appetite. Swapping just one sugary drink each day for water is a simple step toward better hydration and balanced nutrition.
Mindful eating is another strategy that can help with portion control and overall satisfaction. Eating at a table, slowing down and paying attention to fullness cues can prevent overeating. “Many of us grew up with the habit of cleaning our plates, but learning to stop eating when we’re satisfied rather than full is an important step in managing weight and overall health,” Tillman explained.
Regular physical activity also plays a key role in maintaining a healthy lifestyle. Walking after meals can aid digestion and help regulate blood sugar. Even a short five-minute walk can make a difference. Strength training is another beneficial practice, as it supports metabolism, balance and mobility while improving overall strength and self-confidence. “Building and maintaining muscle mass is one of the most important things we can do for long-term health,” Tillman said. “It not only helps with metabolism and blood sugar control, but it’s also linked to better aging and longevity.”
Rather than focusing on drastic changes, National Nutrition Month is a great time to set small, realistic goals that lead to lasting results. Finding simple ways to incorporate healthier food choices and regular movement into daily routines can have a meaningful impact. “Consistency over intensity is a great mantra for making behavior changes,” Tillman said. “Start with small steps, build the habit, and then work on increasing intensity over time.”
Registered dietitians at Blount Memorial Physicians Group provide nutrition counseling to help with weight loss, diabetes and overall health. For more information, talk to your physician or call 865-238-6491.
