National Nutrition Month: Surprising Facts & Smart Habits
March is National Nutrition Month—a perfect time to take a closer look at what we eat and how it impacts our health. While most people know the basics (eat more veggies, drink more water), let’s go beyond the usual advice. Here are some fascinating nutrition facts you probably haven’t heard before, along with fresh, actionable steps to help you improve your health this month.
Surprising Nutrition Facts You Didn't Know
Ultra-processed foods make up nearly 60% of the American diet. A study found that over half of the calories consumed in the U.S. come from ultra-processed foods, which are linked to obesity, heart disease, and inflammation. (Monteiro et al., 2019)
Mushrooms can boost your brain health. Eating mushrooms just twice a week has been associated with a 50% lower risk of mild cognitive impairment due to their unique antioxidants. (Feng et al., 2019)
Only 5% of Americans get enough fiber. Despite its role in digestion, weight management, and heart health, most people fall way short of the 25–38 grams per day recommendation. (NHANES Data, 2021)
Dark leafy greens can improve your mood. A diet rich in folate (found in spinach, kale, and Swiss chard) has been linked to lower rates of depression. (Sánchez-Villegas et al., 2018)
Your gut bacteria can influence food cravings. Research suggests that gut microbes may send signals to the brain, influencing what you crave and how you metabolize food. (Alcock et al., 2014)
Actionable Nutrition Steps for March (That You Haven’t Heard a Million Times)
Adopt a “savory breakfast” habit. Ditch the sugar-heavy morning routine and start your day with protein and fiber, like eggs with sautéed greens or a tofu scramble. This helps regulate blood sugar and energy levels throughout the day.
Try the “three-color rule” for meals. Aim to have at least three different naturally colored foods on your plate at each meal. This ensures a variety of vitamins, minerals, and antioxidants that support overall health.
Eat one fermented food daily. Fermented foods like kimchi, kefir, and tempeh support a diverse gut microbiome, which can improve digestion, immunity, and even mental health.
Use herbs and spices strategically. Turmeric, cinnamon, and oregano aren’t just for flavor—they contain powerful anti-inflammatory compounds that can support joint and heart health. Try incorporating them into daily meals.
This March, celebrate National Nutrition Month by exploring new foods, tweaking your habits, and giving your body the nourishment it truly needs. Small changes add up—what will you try first?
