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 Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
Previous

Ultra processed Foods Increase Risk for Heart Disease by 47%
Next

Fruits and Vegetables in Season for March