Established in 1973 by the Academy of Nutrition and Dietetics, National Nutrition Month is a time in the month of March to focus on making informed food choices and developing not only healthy eating habits, but also physical activity habits. It began as a week-long observance to promote informed food choices and heathy eating habits but grew to be a month-long celebration in response to growing public interest in nutrition.

This year’s theme is Discover the Power of Nutrition. By cutting down on the sugars and sodium, and watch the labels on your foods, it will help you learn how food and beverage choices can power your day.

We want to enjoy our food but it’s important to keep in mind how food powers our bodies. This month in our Extension Corner we will look at National Nutrition Month and divided it into four weeks, with each week highlighting different aspects of nutrition. We will provide you with recipes and food options to cut down on sugars and sodium.

— Week 1: Power Your Day with Nutrition • Choose healthful foods from all food groups fruits, vegetables, whole grains, proteins and dairy.

• Alternate your food choices for a variety of nutrients.

• Avoid fad diets that promote unnecessary restrictions.

• Fuel your body, power your mind. The foods you choose support mental clarity, stabilize mood and sustain energy, helping you think clearly, stay productive and perform at your best.

• Eat to feel strong, focused and ready for the day: Balanced meals and snacks provide essential nutrients that help maintain energy, support physical strength and keep you focused throughout daily responsibilities.

• Good food for better energy, not perfection: Healthy eating isn’t about perfection – it’s about choosing a variety of foods that help you feel satisfied, energized and prepared for the day ahead.

— Week 2: Find Advice Backed by Science • Find accurate sources for nutrition information. The county OSU Extension family and consumer sciences educator can help.

• Choose nutrition advice backed by science: Reliable nutrition guidance is based on years of research, not trends, testimonials, or social media claims.

• Look for evidence, not hype: Science-based nutrition recommendations come from well-designed studies and expert review, not quick fixes or miracle promises.

• Trust credible sources: Registered dietitians, land-grant universities, public health agencies and peer-reviewed research provide nutrition advice grounded in science.

— Week 3: Stay Nourished on Any Budget • Learn cooking and meal preparation skills that work with the resources you have.

• Locate community food resources such as SNAP, WIC and local food banks.

• Advocate for nutrition policies that serve you, your family and community.

• Check with your local OSU Extension office to see if they offer Fresh Start, a nutrition education program that shares practical tips for eating healthy while making the most of your food budget. Fresh Start is one of the Community Nutrition Education Programs.

• Eating healthy doesn’t have to cost a lot. There are many nutritious, low-cost recipes that can be prepared at home.

• Eating out less can help save money and improve health. Restaurant meals are often more expensive and can be high in fats and sodium compared to meals made at home.

— Week 4: Feel Good with Healthy Habits • Practice home food safety to reduce the risk of food-borne illness.

• Plan meals ahead to reduce stress at mealtimes.

• Include physical activity in ways that fit your lifestyle. Not everyone has to go to a gym. Families can be active together by going on a walk or bike ride through the neighborhood.

• Drink plenty of water to support digestion and overall health.

• Take time to appreciate the good things in your life. Gratitude benefits mental health, which supports overall well-being.

“While we should focus on our health every day, National Nutrition Month is a great time to put a plan together that combines healthy eating and encourages physical activity,” Romano said. “Making small but meaningful changes can result in big health benefits.

— OSU to hold Oklahoma Conference on Volunteerism

The Oklahoma Conference on Volunteerism, coming June 2627 to the OSU campus in Stillwater, is a new statewide event designed to support, celebrate and strengthen Extension volunteers. The conference brings together OHCE members, Master Gardeners, Master FCS Volunteers and 4-H volunteers for two days of learning, connection, and inspiration. Participants will enjoy workshops, hands-on sessions, volunteer recognition and opportunities to share ideas with volunteers from across Oklahoma.

Created to invest in the people who make Extension strong, the OCV will help OHCE members learn new skills, build relationships and continue the long tradition of serving families and communities. Find more information and register at this website at extension.okstate.edu/ events/ok-volunteerism/. Early bird registration from April 1-30 is $45. Regular registration from May 1-31 is $75. Several hotel room blocks will be available in Stillwater.

You or your group may also be interested in applying for one of our Excellence in Volunteerism Awards. Information about the awards is also available on the website. Award applications are due March 31, so please visit Jill Gibbons, Family and Consumer Science Educator, if you have an interest in applying. Contact Gibbons at 918-756-1958 or jill. gibbons@okstate.edu.