Discover the Power of Protein During National Nutrition Month

March marks National Nutrition Month®, a time dedicated to helping people make healthier food choices and build better eating habits. This year’s theme, “Discover the Power of Nutrition,” encourages people to take a closer look at the nutrients that fuel the body and support overall wellness.

One nutrient stands out as especially important: protein.

Often associated with athletes and bodybuilders, protein actually plays a critical role in everyday health for people of all ages. From building muscles to supporting energy levels, protein helps the body function at its best.

Protein’s most well-known role is helping build and repair muscle. For children and teens, it supports healthy growth and development. For adults, it helps maintain muscle strength, mobility, and independence as they age. Maintaining muscle mass becomes increasingly important as we age because it supports balance, mobility, and daily activities.

Protein also supports the body’s metabolism. When the body digests food, it uses energy to break down nutrients. Protein requires more energy to digest than fats or carbohydrates, which can help support a healthy metabolic rate.

Another key benefit of protein is its effect on hunger. Protein-rich foods

digest more slowly, helping people feel full longer after meals. That feeling of fullness can reduce cravings and help prevent overeating between meals. Including protein in both meals and snacks can help maintain steady energy levels throughout the day.

The good news is that adding more protein to daily meals is simple and flexible.

Starting the day with a protein-rich breakfast can set the tone for better energy and focus. Eggs, Greek yogurt, cottage cheese, or nut butter on whole-grain toast are easy options that provide a strong nutritional start.

At lunch and dinner, foods such as beans, lentils, fish, poultry, tofu, and lean meats are excellent sources of protein. These foods can be added to salads, soups, grain bowls, or traditional meals to increase nutritional value without adding much complexity to cooking.

Snacks are another opportunity to boost protein intake. Cheese, hummus with vegetables, roasted chickpeas, hard-boiled eggs, or a handful of nuts are satisfying choices that help keep hunger in check between meals.

While protein is essential, balance remains key. Pairing protein with fruits, vegetables, whole grains, and healthy fats helps create meals that deliver a full range of nutrients the body needs.

National Nutrition Month® serves as a reminder that small changes can make a meaningful difference in long-term health. By making protein a regular part of meals and snacks, people can support stronger bodies, steadier energy, and overall well-being.

This March, take a moment to discover the power of protein—and how a few thoughtful choices on your plate can help fuel a healthier life.