March is National Nutrition Month — a time to celebrate healthy eating and emphasize the importance of making informed food choices. With so many benefits to a balanced diet, there’s no better time to focus on increasing your fruit and vegetable intake.
According to registered dietician Samantha Cassetty, eating more produce is essential for health and vitality. To help you meet your fruit and vegetable goals this month, Samantha shares her expert tips and insights.
What Is National Nutrition Month?
National Nutrition Month is an annual campaign held by the Academy of Nutrition and Dietetics. Its purpose is to raise awareness about the importance of healthy eating patterns and making nutritious food choices every day.
Each year, National Nutrition Month focuses on a theme that encourages individuals to make healthier food decisions, whether at home, at work or on the go. For 2025, the theme is “Food Connects Us,” emphasizing how food can bring communities together and inspire shared experiences while also nourishing your body.
How to Eat More Fruits and Vegetables This National Nutrition Month
If you’re looking for practical ways to improve your diet, this is the perfect time to start. Learning how to eat more fruits and vegetables can help boost your energy and improve your well-being. Plus, you can reduce your budget by one-third by adding more vegetables to your dishes. Registered dietician Samantha Cassetty shares simple strategies to make eating more produce easy, enjoyable and sustainable.
Drink One Smoothie a Day
Smoothies are a great way to pack a variety of fruits and vegetables into one meal. Whether it’s a green smoothie with spinach and kale or a tropical blend with pineapple and mango, they provide a convenient way to consume at least one serving of fruits and vegetables.
Samantha recommends blending up a smoothie each day to ensure you get a nutrient-dense start or snack. Plus, it’s an easy way to try different fruits and veggies you may not normally eat.
Prioritize Protein Post-Workout
You need protein to build strength, especially if you’re active. After exercise, your body craves both protein and nutrients to recover. To make the most of this recovery period, Samantha suggests a post-workout protein smoothie. Add some protein powder to your fruit and vegetable smoothies. This way, you’ll replenish your muscles with protein while fueling your body with the antioxidants and vitamins it needs for recovery.
Don’t Wait Until You’re Too Hungry
Waiting until you’re starving can often lead to overeating or making poor food choices. Samantha advises keeping snacks like almonds on hand to keep the hunger at bay while on the go. Nuts are a fantastic source of fiber, healthy fats and protein. You can also keep fruits and vegetables handy — like apple slices, a banana, baby carrots or cucumber — so you can eat before you feel overwhelmingly hungry. Prepping produce at the beginning of the week makes healthy eating much easier.
Wash, chop and store them in airtight containers so they’re ready for quick snacks or meals. You can also portion out smoothie ingredients in freezer bags or roast a batch of veggies for easy sides. Having healthy options available helps you stay on track with your fruit and veggie goals and ensures you make nutritious choices when hunger strikes.
Have a Balanced Plate
A balanced plate is key to ensuring you get a variety of nutrients from different food groups. Samantha recommends filling half your plate with non-strachy vegetables, ¼ with lean protein and ¼ with starchy carbohydrates at least twice a week. Cook them in healthy fats like olive oil for some added nutrients.
This method ensures you prioritize nutrient-dense, fiber-rich foods that support digestion, immunity and overall well-being. Whether you’re making a grain bowl, pasta dish or curry, adding more produce makes your meal more balanced and filling.
Get Creative
Eating more fruits and vegetables doesn’t have to be boring. You can enjoy them in all kinds of dishes. For example, the sweetness and crunch of fresh produce balance the briny taste of caviar beautifully. For the best pairing, choose a firm, mild fruit or vegetable like cucumber or apple.
Think While You Eat
Mindful eating helps you appreciate your food and avoid overeating. Samantha encourages focusing on the textures, colors and flavors of your food as you eat. Slowing down and savoring your meals can make healthy eating feel more intentional and enjoyable.
Celebrate National Nutrition Month With Small, Sustainable Changes
Incorporating more fruits and vegetables into your diet doesn’t have to be complicated. By following Samantha Cassetty’s expert tips, you can make healthy eating a natural part of your routine. National Nutrition Month is the perfect time to build habits that nourish your body while embracing the connections food creates.