National Nutrition Month: Five Simple Steps to Reset Your Health Goals This September

Adding nutrition-focused changes to a diet can feel overwhelming, but several simple steps can make the goal more achievable. Increasing plant-based foods, staying hydrated, choosing nutritious snacks, making mealtimes more intentional and understanding nutrition labels can help build healthier eating habits.

The Dietary Guidelines recommend filling at least half of the plate with fruits and vegetables while also incorporating whole grains and plant-based protein. Eating more plant-based foods does not require eliminating animal products. Foods such as walnuts can add essential nutrients and vitamins to meals while increasing intake of omega-3 ALA, with 2.5g provided per 28g serving.

Vegetables and walnuts can also be incorporated into sauces, including Walnut Romesco Sauce, or used to replace half the meat in dishes such as tacos and lasagna.

Walnut Romesco Sauce can be prepared with 1 cup of well-drained roasted red peppers, 1⁄2 cup of California walnuts, 1 tablespoon of olive oil, 1 tablespoon of sherry vinegar, 1 teaspoon of paprika, 1/2 to 1 teaspoon of cayenne pepper, 3 cloves of garlic, 1 bunch of fresh parsley, and salt and pepper to taste. All ingredients are placed in a food processor and processed until smooth, then covered and refrigerated until ready to serve. The sauce can be served over grilled summer vegetables or grilled steak.

Staying hydrated is another straightforward step. Drinking at least eight glasses of water a day can help curb cravings and prevent thirst from being confused with hunger. Maintaining hydration is particularly important for people who are active.

Snacks can also contribute to overall nutrition when they provide a combination of protein, fiber and good fats. A handful of walnuts, seasoned to taste, can provide a well-rounded snack between meals while offering a satisfying crunch for both sweet and savory cravings. A trail mix made with other nutrient-rich ingredients can further strengthen the nutritional value of snacks.

Tropical Trail Mix can be prepared using ½ cup of low-sugar dried papaya chunks, ½ cup of unsweetened dried goji berries, ½ cup of unsweetened shaved coconut, 1 cup of unsweetened dried pineapple cut into chunks, 1 cup of unsweetened dried kiwi, 2 cups of California walnuts, 1 cup of toasted, salted pepitas, and 1 cup of bittersweet cacao chips. All ingredients are combined in a large bowl and stored in an airtight container in a cool, dark and dry spot to keep the mixture fresh for about one month.

Making mealtime an occasion can also support healthier eating habits. Sitting down to eat encourages people to slow down, allowing the body to process and digest food more appropriately. Beyond the physical benefits, taking time for a meal can provide a mental break from a busy routine and create an opportunity to unplug while enjoying food and time with loved ones.

Understanding nutrition labels is another important part of making informed food choices. While eating whole, unprocessed foods as often as possible can be beneficial, packaged foods are not always avoidable with busy lifestyles. Paying attention to ingredient lists and watching for saturated fats, sodium and added sugars can help people make choices that align with their nutrition goals.

Planning ahead through meal preparation or packing snacks can also help avoid relying on unplanned alternatives while on the go. No-Bake Walnut, Cocoa, Cherry Bars are one option that can be prepared in bulk.

The bars require 1/2 cup of old-fashioned oats, 1 cup of pitted Medjool dates, 1/2 cup of shelled California walnuts, 1/2 cup of unsweetened dried cherries, 2 tablespoons of unsweetened cocoa powder and 1/2 teaspoon of salt. The oats, dates, walnuts, cherries, cocoa powder and salt are combined in a large food processor bowl and processed for 1-2 minutes, or until the mixture resembles a crumbly dough. The mixture is then turned onto wax paper and shaped evenly into a 1/2-inch-thick rectangle. It is chilled for at least 1 hour before being cut into 9 bars. The bars do not need to be stored in the refrigerator.

National Nutrition Month provides an opportunity to reassess nutrition goals and focus on practical dietary habits. Setting a goal for the month and prioritizing nutritious choices through these steps can provide a starting point for working towards a more nutritious lifestyle.