March Is Nutrition Month: Power of Nutrition Education

Written By Judy Doherty, MPS, PCII

1. Hydration: Lower Sugar, Boost Memory

Choosing water more often is one of the simplest and most powerful nutrition decisions.

  • Replacing sugary beverages with water can:

  • Lower added sugar intake

  • Improve focus and memory

Even mild dehydration can affect concentration and mood. Teaching hydration habits helps support both physical and cognitive performance.

2. The Healthy Plate: Nutrients Within Your Calorie Needs

A balanced plate makes healthy eating practical and achievable.

  • A simple visual guide, based on whole foods:

  • Half the plate: Vegetables and fruits

  • One quarter: Lean protein

  • One quarter: Whole grains

Add: Milk, yogurt, or another calcium-rich option

This structure helps individuals:

  • Stay within calorie needs

  • Increase fiber intake

  • Improve nutrient density

  • Support heart and metabolic health

  • The healthy plate turns nutrition science into an easy daily strategy.

3. Label Reading: Shop Smarter

Understanding the Nutrition Facts label builds lifelong decision-making skills.

Comparing labels empowers shoppers to reduce excess sugar and sodium while increasing fiber and nutrient-rich choices. Education transforms grocery shopping into a powerful health tool.

Reading ingredient lists helps you base more of your choices on whole foods versus ultra-processed foods.

Key things to check:

  • Serving size

  • Added sugars

  • Sodium

  • Saturated fat

  • Fiber

4. Fiber & Gut Health: Lower Inflammation

Fiber does more than support digestion. It feeds beneficial gut bacteria that play a role in:

  • Immune health

  • Blood sugar balance

  • Heart health

  • Reducing inflammation

Encouraging whole grains, beans, vegetables, fruits, nuts, and seeds increases dietary fiber naturally. Small daily increases can make a meaningful difference over time.Good nutrition is not about perfection, fad diets, or fancy supplements. It is about learning how to navigate the many food choices we face every day.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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Fruits and Vegetables in Season for March