March ushers in the arrival of spring, bringing with it new growth and fresh starts. It also marks National Nutrition Month, a perfect time to pause and reflect on our personal eating habits and goals and perhaps even adopt a new, healthier approach to nutrition.

Nutrition: More than the Food that We Eat

At its core, nutrition is how our bodies use food and beverages to nourish and support our health and well-being. But food plays a more profound role in our lives because of its deep tie to our emotions and traditions. It can seem to offer comfort when faced with stressful and difficult situations - which is why you may find yourself turning to high-fat, sugary, or ultra-processed foods in times of stress. It can also distract us when we feel bored and even provide us with a sense of joy and nostalgia - because food has a deep emotional tie to our lives. 

The Power of Early Eating Habits

Did you know that most of our eating habits develop in childhood and often stay with us throughout life? That’s why teaching and modeling healthy eating behaviors for kids is so important. When we foster good nutrition early on, we set the foundation for lifelong health. Healthy eating can help maintain a balanced weight, boost energy levels, and improve overall well-being.

It’s Never Too Late to Start

If you didn’t develop those habits as a child, don’t worry because it’s never too late to make a change. And you can develop healthy eating habits at any age! Here are three simple steps you can take today to build healthier eating habits:

1. Make a plan. Whether eating and preparing meals for one or a family, deciding what’s for dinner every night can be stressful, especially if you have picky eaters. But when you plan your meals, you can avoid impulsive food choices, save time and money, and increase your chances of making healthier choices.
2. Make it easy to choose healthy foods and snacks. Kids, like adults, will eat what is available at home, school, or work. So, be intentional about what foods you have on hand. When shopping, stock up on fruits, vegetables, and lean or plant-based proteins. Then, when you get home, don’t just put those fruits and veggies in the fridge. Instead, wash and prep them so they are within reach and ready to use when looking for a tasty snack or quick meal.
3. Limit or avoid fast food and ultra-processed foods. Limiting these foods will help you reduce the amount of added sugars, salt, and fat in your diet. Although these foods may not be the healthiest choice, you don’t have to eliminate them entirely because that may not be realistic. Simply cut back on the amount and frequency you have them, or save them for special occasions. 

Being intentional about the foods you make available to yourself and others around you will help establish healthy eating habits. So start small, but begin today - make a meal plan, have healthy foods readily available, and skip the ultra-processed foods. 

This National Nutrition Month, take the opportunity to nourish your body and embrace healthier habits as you travel on your wellness journey —one small step at a time!

SOURCE: Diane Reinhold, MPH, MS, RDN, Nutrition and Wellness Educator, University of Illinois Extension serving Jo Daviess, Stephenson, and Winnebago Counties.

Want to read more? Check out Walking the Line: A Journey of Wellness. A wellness blog intended to raise awareness, inspire behavior change, share new skills, and validate that - life is truly challenging. However, as we grow and learn together, I hope we will look within ourselves and acknowledge how our personal choices and behaviors contribute to our overall health and wellness. Please join me in this amazing adventure as we journey together, walking the line toward health and wellness.