National Nutrition Month: Talking Real-Life Food Choices for a Healthier YOU

March is National Nutrition Month, led by the Academy of Nutrition and Dietetics to encourage healthier eating and informed choices.

As someone who teaches CPR and emergency response, I see first-hand how chronic disease affects families. Heart disease is still the leading cause of death in the United States. That’s no surprise, considering:

• About 1-in-3 adults has high blood pressure

• More than 38 million Americans have diabetes

• Nearly 1-in-3 adults is considered overweight

What we eat plays a major role in all of that. About three years ago, I decided to experiment with my own nutrition. I went gluten free, dairy free and sugar free. I was already eating a Mediterranean-style diet, so the transition felt manageable and honestly, kind of fun. I started cooking with ground beef, pork and turkey bacon. I added chia seeds, pumpkin seeds, goat cheese, gluten-free pasta, quinoa and ghee. I tried new spices and new cooking methods. It pushed me to be more intentional.

For about three weeks, I wore a continuous glucose monitor.

What surprised me most? Oatmeal caused the biggest spike in my blood sugar. Oatmeal has a “healthy” reputation, and for many people it is. But that little experiment reminded me that nutrition is personal. What works well for one body may not work the same for another.

About a year ago, I also decided to stop drinking alcohol. Even moderate drinking carries some risk. Research shows that one alcoholic drink per day can increase breast cancer risk by about 7-10%. Two drinks per day can increase that risk closer to 20 %! I feel more energized now, and I feel good knowing I have reduced my long-term risk.

I’m not saying you have to eliminate gluten, dairy or sugar to be healthy. There are several evidence-based eating plans that lower the risk of heart disease, type 2 diabetes, obesity and high blood pressure, such as:

Mediterranean diet

Focuses on fruits, vegetables, whole grains, olive oil, nuts, beans and limited red meat. This pattern has been linked to lower rates of heart disease and stroke.

DASH diet

Dietary Approaches to Stop Hypertension emphasizes fruits, vegetables, lean proteins, low-fat dairy and reduced sodium. Studies show it can significantly lower blood pressure in just weeks.

Flexitarian diet

Primarily plant-based with occasional meat or fish. It offers flexibility while increasing fiber and nutrient intake.

MIND diet

A blend of Mediterranean and DASH. Research suggests it may help reduce the risk of Alzheimer’s disease and support brain health.

Ketogenic diet

Very low carbohydrate and higher fat. It may support weight loss and blood sugar control for some individuals, but it requires careful planning and medical guidance.

There is no single “best” diet. The best plan is one that supports your health goals and that you can realistically maintain. Food should nourish you, but it should also be enjoyable. If you are not feeling good physically or emotionally about how you are eating, make small adjustments and see how your body responds.

Even a small step toward healthier living and eating is a step in the right direction.

As always, prevention matters. The healthier we are overall, the better prepared we are to respond in an emergency situation, whether that is performing CPR, using an AED or caring for a loved one.