31 Healthy Tips to Celebrate National Nutrition Month

by The Puritan's Pride Editorial Team

March is National Nutrition Month! This is a great time to reflect on your own nutrition habits and focus on creating new healthy habits. 

Every day is an opportunity to take the steps needed to improve your health and wellness routine and be the best that you can be. 

It’s the consistent daily changes that ultimately make a long-term impact on your body and well-being. 

Add one or two of these 31 steps into your day each day in the month of March and beyond to reap the benefits! 

1. Never skip breakfast:

Aim to eat within the first two hours of waking up.

2. Stay well-hydrated:

Aim to drink 8-10 glasses of water per day.

>>10 Easy Ways to Stay Hydrated

3. Up your fiber intake:

Increase your fiber intake by eating more fruits and veggies.

4. Add whole grains:

Make all grains whole grains, such as whole wheat, amaranth, quinoa, brown rice, and oatmeal.

5. Add more veggies to your day:

Aim to eat 4-6 servings of vegetables per day.

6. Eat a maximum of 2 servings of fruit per day:

1 cup = 1 serving. It’s healthy but also contains sugar, so portion control!

7. Get moving:

Aim for at least 30 minutes of exercise at least 3 times per week.

8. Eat lean protein at every meal:

White meat poultry, eggs, fish, shellfish, nut butter, beans and legumes, and lean cuts of meat are all examples.

9. Eat good fats at every meal:

Including unsalted nuts, seeds, olives, olive oil, flaxseed oil, and avocado.

10. Eat every 4 hours:

Do not go longer than 4 hours without a snack or meal.

11. Eat the rainbow:

Make sure all those fruit and veggies are colorful to hit all the various vitamins and minerals.

>>Healthy Snacking: Nourishing Options for All-Day Energy​

12. Don’t fear the fat:

Read the labels for non-fat or low-fat food counterparts, as they can be loaded with hidden sugars and added sodium.

13. Care for your digestive health:

Take a daily probiotic to promote good digestive health.* Choose one that also supports your immune system.*

14. Drink green tea:

Try to drink one 8-ounce cup of  green tea daily.

15. Get your sleep:

Aim for 8 hours of sleep per day.

16. Practice sugar moderation

Limit foods with more than 5 grams of sugar per serving, and do not add sugar to any meal.

17. Mix up your routine:

Try a new gym class or specialty studio to mix up your usual workout routine.

>>Building Strong Foundations: 5 Exercises for Healthy Bones and Joints

18. Keep your alcohol intake down:

Keep alcohol down to a minimum and aim for at least 4 dry nights a week.

19. Pass on the agave!

Agave syrup adds sugars like high fructose corn syrup – skip them both!

20. Check your Vitamin D:

Get your Vitamin D levels checked, especially during the winter.

>>What to Expect from a Vitamin D Test

21. Aim to eat fish 3-4 times a week:

…just to make sure to vary the type to help prevent increased mercury consumption. And take an omega-3 fish oil supplement.

22. Enjoy 1 ounce of dark chocolate daily:

…it provides antioxidants, and it is delicious!

23. Try the buddy system:

…at your next workout by bringing along a friend and giving each other that added motivation. Check out these perks of enlisting an accountability buddy.

24. Go meatless one day a week:

It’s a good way to increase veggie intake and experiment with new plant-based protein sources like beans, legumes, pea protein, and tofu.

25. Prepare meals ahead of time by meal prepping:

…this way you have a plan of action and are less likely to make unhealthy decisions out of hunger or a lack of time.

26. No salt added:

Do not add salt to any meals post-cooking. This will help control your salt intake and promote heart health.

27. Turn off all electronics:

…at least 30 minutes before bedtime to help promote deep sleep. Try melatonin for occasional sleeplessness.* 

28. Take a daily multivitamin:

Multivitamins are an easy way to supplement the most basic nutrients you need.

29. Make sure every meal and snack features a lean protein and fiber source:

For example, a Greek yogurt paired with your favorite type of apple.

30. Squeeze a lemon into your water:

…as a natural way to change up the taste.

31. Have fun!

You don’t have to be perfect. Incorporate tips that work for you and your lifestyle.