March is National Nutrition Month®, an annual campaign established by the Academy of Nutrition and Dietetics to help people make informed food choices and develop healthy eating habits. Each year, National Nutrition Month® (NNM) highlights a unique theme and this year we are excited to explore different ways “Food Connects Us.” In our four-part blog series during the month of March, we are excited to share the vital role food plays in bringing communities together.
For our final week of National Nutrition Month®, we are examining how nutrition evolves at different life stages.
How Nutrient Needs Change with Age
As we grow, our bodies require different nutrients to support health and development. A well-rounded diet ensures that we get the necessary vitamins and minerals to thrive at every stage of life.
- Children and Teens: Growing bodies need plenty of protein, calcium, and iron to support development. Eating a variety of fruits, vegetables, whole grains and dairy can help kids and teens stay strong and energized.
- Adults: Nutrient-dense foods help maintain energy, muscle mass and heart health. Lean proteins, fiber-rich grains and healthy fats support overall well-being.
- Older Adults: As metabolism slows, it is important to focus on nutrient-rich foods like lean proteins, dairy, whole grains and colorful fruits and vegetables. Calcium and vitamin D support bone health, while fiber aids digestion.
Eat a Variety of Foods from All Food Groups
While different food groups, vitamins and minerals are important at different stages of the lifespan, a balanced diet includes foods from all food groups, each offering essential nutrients:
- Fruits and Vegetables: Packed with vitamins and minerals to support overall health.
- Whole Grains: Provide fiber to aid in digestion and provide you with energy for daily activities.
- Protein: Helps build and repair muscles, keep your energy levels up and can come from both animal and plant-based sources.
- Dairy or Fortified Dairy Alternatives: Supports bone health with calcium and vitamin D.
- Healthy Fats: Found in things like nuts, seeds, avocados and olive oil, they help support brain function and heart health.
Aim for a Colorful Plate
Eating a variety of colorful foods helps us to get a broad variety of nutrients. Different colors in fruits and vegetables represent different vitamins and minerals that help protect against disease and keep the body strong.
Include Your Kids in Cooking and Food
Getting kids involved in the kitchen can help them develop healthy eating habits and an appreciation for nutritious foods. Here are some fun and simple ways to engage children in cooking:
- Include them in Meal Prep. Young children can wash produce, stir ingredients or help set the table, while older kids can assist with measuring and chopping (with supervision).
- Encourage creativity. Let kids experiment with flavors and textures to make meals more exciting. This can help kids enjoy a wider variety of foods.
- Make it a family activity. Cooking together creates opportunities for kids to form a healthy relationship with food and helps them build confidence in the kitchen.
Build Balanced and Sustainable Eating Habits
Healthy habits develop over time. Small, consistent changes can lead to lasting benefits:
- Practice moderation. All foods can fit into a healthy diet when enjoyed in balance.
- Listen to your body. Pay attention to hunger and fullness cues to avoid overeating or undereating.
- Time meals appropriately. Eating regular, well-balanced meals helps you to keep up your energy levels and support.
Food Connects Us at Every Age
No matter your stage of life, food plays a crucial role in health and well-being. By focusing on variety, balance and sustainability, you can build lifelong nutrition habits that support overall wellness.
Join us in celebrating the last week of National Nutrition Month® by making small, meaningful changes to your diet and sharing the joy of food with those around you.