By Mary Lou Block, RDN

I am not sure why I sometimes feel like such a rebel when it comes to National Nutrition Month, but I do.  It is celebrated by my professional academy in March, as a month to encourage everyone to eat well.  That said, I start to feel my soul push back when I hear misleadingprofessional nutrition comments like, eat low-fat, avoid saturated fat, or eat plant-based.   All implying there is one, and only one way to eat.

Instead, consider these simple thoughts: low-fat food often has more chemicals and sugar; saturated fat is not the culprit, trans-fat, fried foods and refined carbs are; and plant-based eating (vegetarian) is not necessarily superior to animal-based eating.  

As National Nutrition Month 2025 passes into history, I propose you let nutrition guidance come from the answer to three questions about your food:

Is it real?

Answer yes if it grew in or on the ground; walked on the ground; swam in the water; flew in the air.  Anything else is not real.

Is it clean?

Answer yes, if it has few chemicals added prior to, and during food processing.  

Is it what your body needs?  

How does it make you feel, energized or tired?   Tired likely means the carbohydrate content is too high or that you are not digesting food.

Is it nutrient dense (lots of nutrients/calorie)?  Proteins, vegetables, and fruits are this way.

Is low-fat necessary right now?  You don’t need fried food. But even in aging and chronic disease, healthy fat is required for the brain and gastro-intestinal track.  It’s also required to grow a child, inside or outside your womb.

Does it contribute to brain health and lean body mass?  Multiple nutrients are required for both, but nothing is more important than the protein on your plate.

Optimistic changes

Food has the potential to make you healthy or sick.  Optimism about your health and life comes when you eat healthy.  Let that sink in.  

Strive for food choices that are good, better, best.   Example:  Organic produce is chemical free and nutrient dense but may be unaffordable.  In that case, stick with regular produce which is, at least, nutrient dense, and avoid gummy fruit snacks, laden with chemicals and unreal ingredients.

To become an optimist, begin with one thing this week:  

• add one vegetable a day and roast or sauté it.
• swap fabricated protein bars for real protein snacks (eggs, roast beef, cottage cheese).
• eat real protein with each meal.
• enjoy a real food meal, made in your own kitchen.

Happy National Nutrition Month, everyone!