March is National Nutrition Month, and this year’s theme, “The Power of Nutrition,” reminds us that food is more than fuel. Nutrition shapes our health, our energy, our growth, and even our relationships. What we eat matters—but how and with whom we eat matters too.
At its core, the power of nutrition lies in balance, variety, and connection.
Why Nutrition Has Power
Nutrition supports every system in the body: immunity, growth, brain function, digestion, heart health, and aging. The true power of nutrition comes from balance and variety, not restriction or perfection. Each food group delivers specific nutrients that work best when eaten together.
The Power Within Each Food Group
Fruits & Vegetables: Protection and Prevention
Fruits and vegetables provide essential vitamins and protective compounds that support immune health, digestion, heart health, vision, and disease prevention. Fiber supports gut health and fullness, while antioxidants help protect cells from damage.
Power tip: A colorful plate delivers a wider range of protective nutrients.
Grains (Especially Whole Grains): Energy and Endurance
Key nutrients:
Carbohydrates, fiber, B vitamins, iron, magnesium
Grains are the body’s primary energy source. Whole grains help regulate blood sugar, support digestive health, and provide long-lasting fuel for the brain and muscles.
Power tip: Choose whole grains often for sustained energy and fullness.
Protein Foods: Strength and Repair
Key nutrients:
Protein, iron, zinc, vitamin B12, magnesium, and omega-3 fatty acids
Protein foods help build and repair muscles, bones, skin, and tissues. Including a variety of protein sources—such as beans, lentils, seafood, eggs, poultry, nuts, and seeds—supports heart health and nutrient diversity.
Power tip: Mixing plant and animal proteins strengthens nutrition and flexibility.
Dairy and Fortified Alternatives: Strong Bones and Muscles
Key nutrients:
Calcium, vitamin D, protein, potassium, and vitamin B12
These foods support bone density, muscle function, and nerve signaling. Adequate intake is essential during childhood, adolescence, menopause, and older adulthood.
Power tip: Strong bones support mobility and independence across the lifespan.
Fats and Oils: Heart Health
Key nutrients:
Healthy fats (monounsaturated and polyunsaturated), omega-3 fatty acids, and vitamin E
Healthy fats help absorb fat-soluble vitamins, support brain function, reduce inflammation, and protect heart health.
Power tip: Healthy fats improve satisfaction and nutrient absorption at meals.
The Power of Eating Together
Nutrition isn’t only about nutrients—it’s about connection. Shared meals encourage balanced eating, expose children to a variety of foods, and strengthen family and community bonds.
Research shows that eating together is linked to:
Better diet quality
Healthier eating habits in children
Improved mental well-being
Reduced stress and stronger social connections
Whether it’s a family dinner, lunch with friends, or an intergenerational meal, eating together enhances the power of nutrition.
Putting the Power of Nutrition Into Practice
You don’t need to eat perfectly to eat powerfully.
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Include foods from multiple food groups at meals
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Add one more fruit or vegetable each day
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Choose whole grains more often
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Enjoy a variety of protein sources
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Make time for shared meals—simple counts
The Bottom Line
The power of nutrition comes from nutrients working together, balanced meals, and shared experiences around food. This National Nutrition Month, celebrate food as fuel, food as culture, and food as connection—because nutrition is most powerful when it nourishes both body and community.
