March is National Nutrition Month ®, an annual campaign to raise awareness about building healthy eating habits and how to make informed food choices. This year’s campaign theme is “Discover the Power of Nutrition” aims to remind us that every day is an opportunity to nourish our bodies and support long term health.

Cesar Sauza, registered dietitian (RD) and clinical nutrition manager at AltaMed Health Services shares tips on how to improve eating habits on a budget.

Power your day with good nutrition

Healthy habits begin with routines. Start your day by drinking a glass of water and set a foundation for hydrating with water throughout the day. Also, start the week off with intention by cooking a nutritious meal each Monday. Consistency is key to building good habits.

“Every day presents a new opportunity to improve lifestyle habits,” said Sauza. “It’s important to take initiative, because motivation rarely comes when we wait for it. Begin by undoing ‘unhealthy’ habits by reducing frequency. Slowly reduce the amount of fast food, soda, and ultra processed food from your diet and eventually you will begin to notice an improvement in your energy and even your waistline.

Find advice backed by science

Look for nutritional information from reputable sources, because consuming too much information on social media can lead to confusion. Focus on eating more whole natural foods and reducing added sugars that can be found in drinks, ultra processed foods that have been stripped of nutritional value. It is difficult to overeat when each meal is portioned with protein from lean meats or legumes, such as lentils or beans, fiber from fruits and vegetables, and whole grains which nourish the body and properly satiate hunger.

Plan your menu for the week and stay nourished on any budget

A key to consistently eating well is to plan your menu and keep your refrigerator stocked with nutritional foods and snacks. Learn which fruits and vegetables are in season and consider buying frozen produce and fruits without any additives like creams, butter, or sodium. Frozen produce contains all the same nutrients as fresh produce and can be more convenient and budget friendly. Nowadays, many grocery stores have apps that you can download to your smartphone to clip coupons to save on your grocery bill.

Feel good with healthy habits

Building healthy habits takes time and patience. Sauza emphasizes that habits are formed through repetition and intentional effort. It’s important to find a routine, meals and snacks that you and your family can enjoy together. If you have children, engage them in grocery shopping and meal preparation. This not only helps them build good habits but also provides positive family bonding.

To learn more about positive nutrition, visit: https://www.altamed.org/health-wellness-tag/Nutrition.