Discover the Power of Nutrition

March is National Nutrition Month, and this year’s theme, “Discover the Power of Nutrition,” reminds us that the foods we choose every day shape more than just our personal health—they influence the well-being of our families and our community. Nutrition isn’t about strict dietary rules or passing trends. It’s about building healthy habits that support energy, focus, mood, immunity, and long-term vitality.

Every meal and snack are opportunities to fuel the body in a positive way. Colorful fruits and vegetables help protect our cells, whole grains provide sustainable energy, and lean proteins build and repair growing and active bodies. When families cook more meals at home and involve children in food preparation, they strengthen both their health and their connection to one another.

This message aligns with the newly released 2025–2030 Dietary Guidelines in January 2026 for Americans, which emphasize the benefits of whole, nutrient-dense foods—such as fruits, vegetables, lean and plant-based proteins, and healthy fats—while suggesting moderation with highly processed foods, added sugars, and refined carbohydrates. In other words, the guidance supports what many families already practice: choosing nourishing foods from nature helps fuel strong bodies, healthy minds, and lasting good habits for wellness.

Starting at Home

One powerful place to start is right at home. Take an inventory of your refrigerator, freezer, and kitchen cabinets. What percentage of your food is fresh and whole, and how much comes in boxes, cans, and packages? A helpful goal is to work toward 90 to 95% whole foods, which means gradually reducing heavily packaged, highly processed items, and making more room for foods in their natural form. Think of it as a family challenge—small swaps over time can lead to big improvements in health.

The power of nutrition isn’t about one perfect meal—it’s about patterns. Small, repeated choices shape lifelong health, and when families and communities embrace healthy habits together, the impact multiplies.

Healthy habits are contagious. When families prioritize balanced meals, shared mealtimes, physical activity, and limiting processed foods, they model behaviors children carry into adulthood. Communities grow stronger when neighbors support local farms, reduce food waste, and make nutritious foods more accessible to everyone.

HealthBarn’s 7 Healthy Habits

From Stacey Antine’s book “Appetite for Life”

1. Eat fruits and vegetables—Fill your day with colorful produce to fuel growth, energy, and overall health.

2. Exercise daily—Movement strengthens the body, boosts mood, and supports lifelong wellness.

3. Eat breakfast—Starting the day with balanced nutrition improves focus, energy, and metabolism.

4. Get a good night’s sleep—Rest helps children grow, learn, and stay emotionally balanced.

5. Share family meals—Eating together builds connection and encourages healthier food choices.

6. Brush and floss teeth—Oral health is an important part of overall health.

7. Recycle—Caring for the environment supports a healthier world for everyone.

These simple, daily habits empower families to discover the true power of nutrition and healthy living.

This National Nutrition Month, choose one or two habits your family can focus on, whether it’s adding more vegetables, sharing meals together, getting outside for movement, or turning off devices at dinnertime. When we nourish ourselves, we strengthen our families—and when families make healthy choices, the entire community benefits.

Let March be the month you discover just how powerful simple, healthy habits can be, and take the challenge!

The 90% Whole Food Challenge

Discover the Power of Nutrition right in your own kitchen

Ready for a simple, eye-opening reset? Start by taking an inventory of your refrigerator, freezer, and cabinets.

Ask yourself: What percentage of our food is fresh and whole…and how much comes in boxes, cans, and packages?

The goal: work toward 90 to 95% whole, nutrient-dense foods.

That means gradually reducing heavily packaged and highly processed items and making more room for foods in their natural form—fresh vegetables and fruits, whole grains, beans, nuts, seeds, eggs, and lean proteins.

Try it as a family challenge:

• Swap packaged snacks for fresh fruit, veggies, or nuts

• Replace sugary drinks with water or coconut water for natural electrolytes

• Cook one more meal representing all five food groups at home each week

Small changes over time lead to big improvements in energy, mood, and overall health.

Take the challenge—your body (and your family) will thank you.

Stacey Antine, MS, RDN, is the founder of Ridgewood’s HealthBarn USA and author of “Appetite for Life.” She is a national expert in family nutrition and has appeared on the Rachael Ray Show, CNN, PBS-TV, and hundreds of broadcast, print, and social channels.