As we kick off National Nutrition Month®, we’re focusing on how adding a colorful mix of foods from all food groups can power your day. Exploring different flavors, textures and nutrients not only boosts your energy now, it helps you build lasting habits that support a stronger, healthier future.
Getting a variety of nutrients from food is one way we can push ourselves toward better health. That’s why choosing a mix of foods every day matters. The more diverse your diet is, the more nutrients your body receives and selecting foods in a range of colors helps ensure you’re getting that full spectrum. This variety also helps reduce the risk of vitamin or mineral deficiencies.
If you’re looking to include more variety in your meals, a helpful place to start is planning your menu at the beginning of the week. As you map out meals, aim to incorporate different foods and switch things up day to day. For example, one night you might enjoy baked fish drizzled with Cajun butter alongside broccoli and corn. The next day, you could choose a salad with romaine, beets, feta cheese and grilled chicken. There’s nothing wrong with having favorite staples. Just make sure you’re balancing them with a range of foods and colors.
Just like eating a variety of foods, choosing items from all food groups adds power to your diet. The five main food groups – protein, grains, dairy, fruits, and vegetables – each offer unique benefits. Research consistently shows that a balanced diet supports overall health, yet most people in the U.S. don’t eat enough fruits and vegetables. This can stem from limited access, lack of knowledge, personal preferences or even limited cooking skills. Still, meeting the recommended daily amounts of fruits and vegetables can support disease prevention, weight management, immune health, digestion and more. One simple way to start is by using the MyPlate model, a visual guide that helps you portion your plate to include all food groups.
When trying to power your day with nutrition, one thing to avoid is following unsustainable, restrictive diets. These often severely limit intake, cut out entire food groups or rely on rules that are difficult to maintain long-term. These “fad diets” can spread quickly on social media or among friends, but they rarely support lasting health. To truly fuel your day, it’s best to steer clear of these trends and instead focus on balanced, sustainable eating habits that nourish your body for the long run.
Resources:
- Ellis E. Staying away from fad diets. Academy of Nutrition and Dietetics: eatright.org. 2019. Accessed فبراير 13, 2026. https://www.eatright.org/health/wellness/diet-trends/staying-away-from-fad-diets.
- Eat smart: A simple guide to balanced nutrition. Academy of Nutrition and Dietetics: eatright.org. 2025. Accessed فبراير 13, 2026. https://www.eatright.org/health/wellness/healthful-habits/eat-smart-a-simple-guide-to-balanced-nutrition.