Nutrition Month Tips From Health Department Nutritionists

Department Resources

March 17, 2026

In observance of March as National Nutrition Month, Health Department Nutritionists provide answers to questions they are frequently asked by people in our communities. We decided to share a few of those questions and answers here. Image of mixed vegetables, fruits, nuts

What are “Ultra-Processed Foods”?

Ultra-processed foods (UPFs) are made mostly from industrial ingredients, not whole foods. They go through many steps, including breaking foods into sugars, oils, proteins, and starches, and often chemically modifying them.

Manufacturers use industrial techniques and add colors, flavors, sweeteners and emulsifiers to enhance taste and appearance.

UPFs include sodas, packaged snacks, candies, mass‑produced bread, cookies, cereals, instant soups, nuggets, hot dogs and ready‑to‑eat meals.

Are ultra-processed foods “bad” for you?

A growing amount of research shows that eating a lot of ultra-processed foods (UPFs) is linked to poorer diet quality and several negative health outcomes, including:

digestive problems
wheezing in children and adolescents
diabetes
weight gain and obesity
depression and other mental disorders

Today, these foods make up a large part of many people’s daily calorie intake, often replacing traditional, home-prepared meals.

How much protein do I really need in my diet?

According to 2026-2030 Dietary Guidelines for Americans, one needs 1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on individual dietary requirements. If your body weight is 60 kg (132 lbs.), you will need between 72 to 96 grams of protein a day.

What happens if I eat too much protein?

Studies suggest that extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer.

Where -or how- do I get my protein?

Traditionally, protein-rich foods offer 21 to 27 grams of protein per 3-ounce portion.

To help you judge sizes, a 3-ounce portion is:

a piece of meat about the size of a deck of cards
a small chicken drumstick or thigh
3/4 cup of flaked fish
2 thin slices of lean roast beef

Remember, not only nuts and beans add to your daily protein intake, but also rice, oatmeal and veggies. For example, one cup of rice offers 4.5 grams of protein, and you can get 2 grams of protein from a medium potato. Another good protein source is legumes, which provide around 16 grams of protein per cup.

How important is “fiber” in my diet?

We all need fiber to keep our internal plumbing humming like a fine-tuned engine. Fiber is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It offers several important health benefits:

Supports gut health: Fiber feeds the good bacteria in the gut (the microbiome), promoting healthy digestion, stronger immunity, and overall better gut function by protecting the lining of the gut and helping nutrients get absorbed properly.
Reduces risk of chronic disease: A high fiber diet lowers the risk of colon cancer and supports heart health by reducing cholesterol.
Helps manage diabetes and blood sugar: Fiber slows the absorption of sugar, helping control blood glucose levels and making it valuable for people with diabetes or prediabetes.
Aids weight management: Fiber keeps you full longer because it moves slowly through the stomach, helping prevent overeating.
Prevents constipation: Fiber adds bulk to stool and keeps the digestive tract moving regularly.

How can I add more fiber to my diet?

The Dietary Guidelines for Americans recommends that adults eat 22 to 34 grams of fiber each day. Try these tips to spread your fiber intake throughout your meals:

Have a fiber-friendly breakfast. Try avocado toast topped with chickpeas, or oatmeal with nuts and berries.
Choose whole grains. Try options like brown rice, quinoa, or whole wheat pasta. Look for bread that lists whole grain flour as the first ingredient.
Focus on non-starchy vegetables. Start dinner with a salad. Or, add spinach, broccoli, or frozen vegetables to your meals for a fiber boost.
Add beans or other legumes. Try adding legumes such as lentils and peas or different kinds of beans (pinto, kidney, lima, navy, garbanzo) to salads, soups, stews, or casseroles. You can also puree legumes to make dips and spreads.
Eat plenty of fruits, vegetables, nuts, and seeds. Add fruits and vegetables such as apples, pears, bananas, or baby carrots to your meals and snacks. Try almonds, sunflower seeds, or pistachios for a quick fiber-friendly snack.

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