An official website of the United States government
A .mil website belongs to an official U.S. Department of Defense organization in the United States.
A lock (lock ) or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

Article Display

Get back on track with a healthy lifestyle in March

  • Published
  • By Dana Maurer
  • Health and Wellness Center registered dietitian
McGUIRE AIR FORCE BASE, N.J. --  If you haven't been able to begin your new year's resolution to get healthy and eat right, March is the perfect time to start.

National Nutrition Month® in March is a nutrition-education campaign created annually by the American Dietetic Association. The campaign is used to focus everyone's attention on the importance of making good food choices and becoming physically active.

March is a perfect time for the campaign since it is between the winter and spring. Winter holiday gatherings have passed and have left many people with unwanted weight gain. Participation in National Nutrition Month can help shed those unwanted pounds.

Healthy eating and routine exercise are needed all year round, but many need a friendly reminder to get back on track. It's a great time to get back on track with those healthy eating and fitness habits.

Below are a few nutrition tips to get started with National Nutrition Month. Each week in March, the Warrior Spirit will list nutrition tips for "30 days to better nutrition."

- Eat consistently during the day. The body needs fuel from food to function. Skipping meals can lead to binge eating and a slower metabolism. 

- Fill up on foods with lots of nutrition. Eating fruits, vegetables and whole grains can pack in much needed vitamins and minerals. 

- Never choose a "diet" that makes you eliminate foods groups. Each food group brings a much-needed nutrient to the table. By eliminating major food groups, you will eliminate essential nutrients in the body. 

- Be active. It's not always easy to eat perfect everyday; exercising burns more calories and allows you to eat special treats without guilt.

For those looking to "eat right," the Health and Wellness Center offers a Healthy Eating class designed to jump start anyone's healthy-eating initiatives. The next classes will be held March 11, 9 to 11 a.m., and March 23, 1:30 to 3:30 p.m., at the HAWC. Monthly Lunch-n-Learns are also offered, some of which focus on nutrition. The next Lunch-n-Learn, "Food for Thought," will be held March 25, 12 to 1 p.m. at the HAWC.

Healthy tips for March 1-5: 

March 1: Aim to eat five servings of fruits and veggies today. Try adding frozen vegetables to dinner or a fruit smoothie for a snack. 

March 2: Try whole grain bread. Whole grain breads have additional fiber, which can help prevent heart disease. 

March 3: Eat three meals today. Breakfast is the most important meal of the day; not eating breakfast will keep the metabolism moving at a snail's pace in the morning! Not eating lunch or dinner will lead to binging at the next meal. 

March 4: Drink at least eight glasses of water each day. Staying hydrated helps all the nutrients move into your body's cells. This allows your body to use all the nutrients you eat. 

March 5: Add a handful of nuts and dried fruits for a quick, balanced snack. The dried fruit will give you immediate energy and nuts will help keep you full.