March is National Nutrition Month

March is National Nutrition Month^®

National Nutrition Month® happens every March. It is led by the Academy of Nutrition and Dietetics. This year’s theme is Discover the Power of Nutrition.

The food we eat gives us energy. It helps us stay strong and feel our best. Try to choose:

• Fruits and vegetables
• Whole grains
• Lean protein

Limit foods with:

• Added sugar
• Too much salt (sodium)
• Saturated fat
• Highly processed ingredients

What Are Ultra-Processed Foods (UPFs)?

In the United States, more than half of the calories people eat come from ultra-processed foods, or UPFs.

These foods are made in factories and often include ingredients you wouldn’t use at home, like added colors, flavors, and preservatives.

Foods can be grouped by how much they are processed:

• Unprocessed or minimally processed: fruits, vegetables, eggs, meat, milk, yogurt, coffee
• Processed ingredients: butter, sugar, oil, honey
• Processed foods: canned vegetables, salted nuts, fresh bread
• Ultra-processed foods: sugary cereals, hot dogs, frozen meals, chips, soda, candy, packaged baked goods

Why Limit Ultra-Processed Foods?

Ultra-processed foods are made to taste very good and be easy to eat. Because of this, we may eat too much of them.

They often:

• Are high in sugar, salt, and unhealthy fats
• Do not fill you up for long
• Have less fiber and water
• Are easy to overeat

Eating too many of these foods over time may raise the risk of health problems like:

• Obesity
• Type 2 Diabetes
• Heart Disease
• Some cancers
• Anxiety and depression

Experts agree it’s best to limit these foods when you can.

Simple Tips for Eating Better

You don’t have to avoid all processed foods. Just aim for balance.

Try these tips:

• Fill your plate with fruits and vegetables

• Drink water instead of sugary drinks

• Cook at home when you can

• Prepare meals ahead of time

• Choose better options like whole grain bread or oatmeal

Easy Recipe: Nut-Free Granola Bars

Makes about 30 bars

Ingredients

• 1/2 cup unsweetened coconut (optional)
• 2 1/3 cups oats
• 1/3 cup pepitas
• 3/4 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/3 cup honey
• 1/4 cup coconut oil
• 2 tablespoons brown sugar
• 1 teaspoon vanilla
• 1/2 cup raisins or dried cranberries (optional)
• 1/4 cup mini chocolate chips

Directions

1. Line a 9×13-inch pan with parchment paper.
2. Toast coconut in a pan over low heat until light brown (optional).
3. In a large bowl, mix oats, pepitas, cinnamon, salt, and coconut.
4. In a small pan, heat honey, coconut oil, and brown sugar until melted and bubbling. Remove from heat and add vanilla.
5. Pour over dry ingredients and stir well. Let sit 5 minutes. Stir in fruit and chocolate chips.
6. Press mixture firmly into the pan.
7. Chill in the fridge or freezer for at least 2 hours.
8. Cut into bars and enjoy!