National Nutrition Month is a time to understand how food impacts your body and the steps you can take to make healthier choices when eating out.

Take a moment to reflect on your last meal. Was it homemade or a frozen TV dinner? A fast-food combo or a special at your favorite restaurant? Did you eat alone or with company? When you finished, did you feel satisfied or still wanting more? However varied your answers may be, chances are you didn’t think too deeply about how that meal came to be.

March is National Nutrition Month, a campaign created by the Academy of Nutrition and Dietetics to raise awareness about the importance of food and nutrition in enhancing our quality of life. This year’s theme emphasizes how food connects us in our daily lives and how it affects out health. With over 340 million people in the United States—many from diverse cultural backgrounds—food serves as a universal point of connection.

Food does more than nourish our bodies or satisfy cravings—it’s a bridge for conversation, a foundation for relationships, and a reflection of history. Whether a meal is shared on ceramic plates at your grandmother’s house or in Styrofoam containers at a work potluck, each dish carries an identity, a story, and cultural significance. These moments offer us a chance to learn how meals are prepared, where recipes originated, and why certain dishes hold deep meaning.

That’s why, when it comes to eating out, it’s important to make sound dietary choices.

Here are some tips to keep you satisfied and healthy:

1. Plan Ahead: Look up a restaurant’s menu online before arriving. This allows you to plan ahead, avoid impulse ordering, and find nutritional information to help guide your choices.
   
2. Request Healthier Prep Options: Ask about healthier cooking methods like if the locale can grill, roast, steam, or bake your food instead of frying. Also, request dressings and sauces on the side so you can control how much you use and reduce excess calories and fat. This allows you the ability to enjoy flavor without overindulging in high-calorie condiments.
   
3. Choose Healthier Sides: Substitute fries or unhealthy carbs with salads, vegetables, or fruits as sides to cut calories and saturated fat from your plate.
   
4. Opt for Whole Grains: When eating at home or grocery shopping, pick out whole grain options instead of refined carbohydrates. Whole grains provide more fiber, protein, and essential vitamins.
   
5. Use Herbs and Spices: Instead of salt, incorporate herbs and spices into your diet like oregano, basil, or saffron. These can naturally boost flavor while making a meal more heart healthy.
   
6. Make Smart Swaps: For spreads, dips, and sandwiches, swap out high-fat ingredients like mayonnaise and butter for avocado, hummus, and Greek yogurt. These alternatives significantly reduce saturated fat and calorie content in your diet.

While exploring and tasting the variety of meals from different cultures is exciting, it’s equally important to remember that our bodies have unique needs. Nourishing ourselves the right way is key to feeling our best and maintaining our longevity. By making mindful food choices—whether enjoying a dish from another culture or a familiar comfort meal—we can honor both our well-being and our love for diverse foods at the same.