It’s March Madness! Time for basketball, friends and food. But are you making nutritious choices this season? March is also National Nutrition Month and Nurse Rose Melendez, RN, offers tips on how to shoot for nutritious meals.

Why is Nutrition Important?

Having good nutrition is important because eating the right foods and getting the proper nourishment to provide us with nutrients and vitamins can help you:

  • Maintain a healthy weight,
  • Reduce your risk for health conditions and disease, and
  • Live a longer, healthier life.

Health Complications from Poor Diet

Poor nutrition can include both overrating, such as consuming too many calories or not eating enough foods with healthy nutrients, as well as under-eating or not getting enough calories and nutrients. 

A poor diet can lead to:

Tips for a Healthy Diet

For a healthy diet, limit or avoid:

  • Added Sugar. Avoid soda, sports drinks, processed snacks and sweets
  • Excess Sodium. Go for food with 140 mg of sodium or less per serving
  • Trans- or Saturated Fat. Go for fat-free or low-fat dairy products and food with healthy fats like fish, nuts, seeds and olive oil.

Aim for a well-balanced plate filled with nutrient-rich foods at every meal.

  • Fill half of your plate with fruits and vegetables
  • Fill one-quarter of your plate with whole grains like whole wheat, barley, quinoa and brown rice.
  • Fill one-quarter of your plate with lean protein like fish, chicken, beans and nuts.

Want more nutrition tips? Check out Adventist HealthCare’s healthy recipes and diet advice!

Rose Melendez, RN

Rose Melendez, RN

Head of Emergency Department

Rose Melendez, RN is the head of the Emergency Department and Nursing Administration at Adventist HealthCare White Oak Medical Center. Tune into WGTS 91.9 FM every Wednesday at 7:40 a.m. to listen to Nurse Rose live on the radio.

Ready to Change Your Diet for the Better?