Eat Well, Live Well: Simple Nutrition Tips from SOFHA

March is National Nutrition Month – a perfect time to refresh your eating habits and focus on better food choices. At SOFHA, we know that what you eat affects your energy levels, immune system, and long-term health. Healthy eating doesn’t have to be complicated. Small, sustainable changes can make a big difference in your overall health and well-being. 

Need personalized guidance? Speak with your provider about SOFHA’s nutritionists who can help you build a plan tailored to your health. They provide nutrition counseling for individuals with specific medical needs and health conditions or for those who wish to explore the depth of nutrition’s contribution to optimizing their overall health. 

Why Nutrition Matters

Unhealthy eating is a major contributor to preventable diseases in the U.S.  According to the CDC, diet plays a major role in conditions like heart disease, diabetes, and high blood pressure.

The good news? Making simple changes—like eating more vegetables, choosing whole grains, and staying hydrated—can significantly improve your health over time. A well-balanced diet supports:

• Heart health by reducing cholesterol and blood pressure
• Digestive health with fiber-rich foods
• Steady blood sugar levels
• Increased energy and mental focus

How to Eat Healthier Every Day

Fad diets don’t work long-term, but small, sustainable changes can make a big impact. 

1. Build a Balanced Plate

A well-balanced meal should include:

• Fruits and vegetables (half your plate) – Rich in vitamins and fiber
• Whole grains (one-quarter of your plate) – Brown rice, quinoa, whole wheat bread
• Lean proteins (one-quarter of your plate) – Chicken, fish, beans, nuts
• Healthy fats – Avocados, olive oil, nuts, and seeds

Try the MyPlate method – it’s a simple way to build balanced meals without overthinking it. 

2. Make Small, Sustainable Changes

You don’t have to change everything overnight – Start with small, simple swaps:

• Choose whole wheat bread instead of white
• Drink water instead of soda or sweet tea
• Snack on fruit instead of processed snacks
• Add a serving of vegetables to at least one meal each day

These small changes add up over time and create long-term healthy habits.

3. Stay Hydrated

Good hydration is just as crucial as good nutrition. Dehydration can lead to fatigue, headaches, and cravings. Aim for at least 64 ounces (eight cups) of water daily and limit sugary drinks like soda and sports drinks. Eating water-rich foods like cucumbers, oranges, and watermelon can also help.

4. Move More, Sit Less

Good nutrition works best when paired with regular movement. The CDC recommends at least 150 minutes of moderate exercise per week, like walking or biking, plus two strength-training sessions. Even small changes—like taking the stairs or going for a short walk after meals—can make a difference.

Want Personalized Nutrition Advice? SOFHA Can Help

There’s no one-size-fits-all approach to nutrition – everyone’s needs are different. Whether you’re managing a health condition, looking to improve digestion, or just want to eat healthier, SOFHA’s nutritionists can create a plan tailored to you.

We offer one-on-one nutrition counseling for: (Discuss with your provider to see if he/she thinks this is right for you)

• Meal planning and healthy eating habits
• Managing diabetes, high blood pressure, and cholesterol through diet
• Weight management strategies
• Family-friendly nutrition tips

Get Started Today

If you’re ready to improve your eating habits, SOFHA is here to help. Start with these trusted resources:

• MyPlate Plan – A personalized meal guide
• Nutrition.gov – Healthy recipes and meal planning tips
• CDC Healthy Eating Guide – Evidence-based nutrition information

Small changes today can lead to lifelong health benefits. 

Posted in Health & Wellness