March is National Nutrition Month, making it the perfect time to refresh your eating habits.
Eating well doesn’t have to be complicated — small, smart choices can make a big difference. Here are some easy ways to fuel your body and brain from the experts at UW Medicine.
Focus on whole, nutrient-dense foods
A well-rounded diet includes a variety of whole foods (think: lean proteins, healthy fats, and fiber-rich carbohydrates).
Eating a colorful mix of fruits and vegetables provides essential vitamins and antioxidants that support overall health and reduce inflammation. Simple swaps, like choosing whole grains over refined ones or cooking with heart-healthy oils, can make a big difference.
Limit ultra-processed foods
Fast food and packaged snacks may be convenient, but ultra-processed foods can negatively affect brain health and increase inflammation. Studies suggest they may even raise the risk of dementia and Alzheimer’s.
You can swap these foods out for whole, nutrient-dense options to support long-term cognitive function.
Eat for your mood
What you eat can impact how you feel. Foods rich in omega-3s, probiotics, and antioxidants, like salmon, yogurt, and berries can help reduce stress and boost mental clarity.
Support digestion with fiber
Struggling with digestion? High-fiber foods like whole grains, beans, and vegetables keep things moving. Hydration is key, too — pair fiber with plenty of water for the best results.
Snack smarter
Instead of reaching for sugary treats, balance snacks with protein and fiber to stay full longer. Snack ideas: hummus and veggies, Greek yogurt with nuts, or an apple with peanut butter.
Make cooking easy
Healthy eating starts at home. Roast veggies in bulk, use herbs and spices for flavor, and keep quick, nutritious staples on hand for stress-free meals. Small, simple cooking hacks can make healthy eating more accessible and enjoyable.
This Nutrition Month, take small steps toward healthier choices — your body and brain will thank you.
