March is National Nutrition Month, a time to celebrate the importance of making informed food choices and developing sound eating and physical activity habits. At Brooks-TLC Hospital, we’re committed to supporting our community in living healthier lives, and this month provides the perfect opportunity to focus on nutrition.
Whether you’re aiming to lose weight, manage a health condition, or simply improve your overall well-being, small changes to your eating habits can make a big difference. To help you get started, we’ve gathered some expert tips from our nutrition professionals on how to nourish your body and stay energized.
1. Eat a Variety of Foods
A balanced diet starts with variety. Incorporating different food groups into your meals ensures you get a wide range of essential nutrients. Focus on:
- Fruits and vegetables: Aim to fill half your plate with colorful fruits and veggies, which are packed with vitamins, minerals, and fiber.
- Whole grains: Choose whole grains like brown rice, quinoa, and whole wheat over refined grains for added fiber and nutrients.
- Lean proteins: Incorporate sources like chicken, fish, beans, and legumes to help build muscle and support healthy cell function.
2. Practice Portion Control
It’s easy to overeat, especially when dining out or enjoying family meals. Be mindful of your portions to avoid consuming more than your body needs.
A helpful tip: use smaller plates or bowls to keep your portion sizes in check. If you’re hungry, listen to your body and reach for nutritious snacks like nuts, yogurt, or fresh fruit to satisfy your cravings.
3. Stay Hydrated
Water is essential for nearly every function in your body, including digestion and nutrient absorption. Aim for at least 8 cups of water a day, or more if you’re physically active. Herbal teas and water-rich foods like cucumbers and watermelon can also help keep you hydrated.
Avoid sugary drinks, which can lead to weight gain and energy crashes. Instead, opt for water, unsweetened beverages, or drinks with natural flavorings like lemon or mint.
4. Plan Your Meals
Meal planning can help you make healthier choices and prevent impulsive, less nutritious decisions. Take a few minutes each week to plan your meals and snacks, and be sure to include a mix of protein, healthy fats, and complex carbohydrates.
When possible, cook at home to control ingredients and portion sizes. Batch cooking on weekends can also save time during the week and ensure you have healthy options on hand when hunger strikes.
5. Mindful Eating
Eating mindfully is about paying attention to what you eat and how you eat it. Slow down during meals and savor each bite. This not only helps you enjoy your food more but also gives your body time to signal when it’s full, preventing overeating.
Try to eat without distractions (like your phone or TV) to stay focused on your meal and avoid mindless snacking.
6. Get Expert Guidance
Everyone’s nutritional needs are unique. If you have specific health goals—such as managing a chronic condition or losing weight—it’s important to get personalized advice from a registered dietitian or nutrition expert. At Brooks-TLC Hospital, our team is here to help guide you on your journey to better health with tailored nutrition counseling and support.
7. Move Your Body
Nutrition is just one part of the equation. Regular physical activity is key to maintaining a healthy lifestyle. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, yoga, or strength training, physical activity boosts your metabolism, improves digestion, and promotes overall well-being.
8. Be Kind to Yourself
It’s important to remember that nutrition isn’t about perfection. It’s about making consistent, positive choices that work for your body and lifestyle. Don’t be too hard on yourself if you slip up—focus on getting back on track and making healthier choices moving forward.
Get Started Today!
As we celebrate National Nutrition Month, take this opportunity to reflect on your eating habits and consider how small changes can help you achieve your health goals. Whether you’re looking to boost your energy, manage a health condition, or simply feel better in your daily life, nutrition plays a crucial role in your overall well-being.
A Heart-Healthy Resource for You
In addition to celebrating National Nutrition Month, we’ve also been working on a special project to support heart health. We created a Heart Healthy Recipe Booklet, which has been distributed throughout the hospital for both staff and the public.
If you weren’t able to grab one, don’t worry—we’ve made the booklet available online. You can access the digital version by clicking the link below. This booklet is filled with delicious, heart-healthy recipes that can help you take meaningful steps toward improving your cardiovascular health.
Cardiac Rehab Heart Month Recipe Booklet 2025
These recipes, combined with the nutrition tips shared above, will help you nourish your body, stay energized, and promote heart health.
