K-State expert urges Kansans to ‘Discover the Power of Nutrition’
March is National Nutrition Month
At a glance: March marks National Nutrition Month, a campaign designed to encourage Americans to make healthier food choices and stay physically active.
More information: Chelsea King, 913-715-7000, Chelsea.king@jocogov.org
Related: National Nutrition Month (Academy of Nutrition and Dietetics)
March 16, 2026
By Pat Melgares, K-State Extension news service
MANHATTAN, Kan. — For most people, it’s probably true that a primary reason for eating the foods we eat is that they’re simply delicious.
But K-State Extension nutrition and health expert Chelsea King says many may not realize or understand the very specific physical and mental benefits that come from eating healthfully.
“Food is powerful, and food has the power to fuel our bodies, providing us with energy and nourishment,” said King, a nutrition, food safety and health agent with K-State’s Johnson County extension office. “The nutrients in many foods are essential for normal, healthy function from every single cell of our body.”
March marks National Nutrition Month, a campaign designed to encourage Americans to make healthier food choices and stay physically active.
The observance began in 1973 as National Nutrition Week and expanded to a month-long event in 1980. Each year highlights a new theme, and the 2026 focus — “Discover the Power of Nutrition” — emphasizes how nutrient-rich foods can improve overall health and help reduce the risk of chronic diseases.
King said the theme underscores how food fuels both individuals and communities.
“Nutrition is powerful in fueling our bodies so that we not only can live healthy lifestyles, but work and really feel our best,” she said. “Nutrition does have the power to help not only individuals thrive, but also communities thrive through the food that may be grown and consumed locally.”
Food provides the body with the essential nutrients it needs to function, including carbohydrates, proteins, fats, vitamins, minerals and water, King said.
She adds that nutrition plays a role beyond basic bodily functions. Healthy foods can support mental health, help prevent chronic disease and even strengthen social connections through shared meals.
Carbohydrates are the body’s primary energy source, though King encourages people to focus on complex forms rather than refined options.
“Our body likes to use carbohydrates first for energy,” she said. “But we want to focus on whole grains like whole wheat breads, brown rice and whole wheat pasta, as well as carbohydrates found in legumes and starchy vegetables.”
Protein, another key nutrient, supports muscle strength but also performs several other critical roles in the body.
“Protein is involved in almost every single cell of our body,” King said. “It helps with cellular repair, supports our immune function and helps maintain muscle mass.”
Maintaining adequate protein intake becomes increasingly important with age because people naturally lose muscle mass over time, she added.
Fats, which sometimes get a negative reputation, are also essential to a healthy diet when consumed in the right forms.
“We want to focus on heart-healthy fats like omega-3 and omega-6 fats,” King said. “Those unsaturated fats support heart health and help our body absorb fat-soluble vitamins.”
Foods such as olive oil, avocados, nuts, seeds and fatty fish (like salmon) are examples of healthy fat sources.
Vitamins and minerals also play vital roles, including supporting immune health, strengthening bones and aiding wound healing. King recommends obtaining them primarily through fruits and vegetables.
Hydration is another often overlooked aspect of nutrition.
“Most of us may be dehydrated and not even know it,” King said. “Water is critical for circulation, temperature regulation, digestion and nutrient transportation. Even mild dehydration can impact our energy, mood and focus.”
Healthy eating habits, combined with physical activity, can significantly reduce the risk of chronic disease.
“It’s estimated that about two-thirds of all chronic diseases can be prevented through lifestyle changes, specifically diet and exercise,” King said.
Research suggests that consuming nine or more servings of fruits and vegetables daily can reduce cardiovascular risk by as much as 60%.
Balanced meals that include carbohydrates, protein and healthy fats can also help stabilize blood sugar levels, preventing spikes that may occur when people consume mostly refined carbohydrates.
Nutrition also affects brain health and mood. The brain uses about 20% of the body’s daily energy intake and relies heavily on carbohydrates for fuel.
King said foods rich in omega-3 fatty acids — such as fish, nuts and seeds — along with leafy greens, berries and whole grains may support cognitive health. Limiting added sugars is also important, as excessive sugar can disrupt blood sugar levels and negatively affect mood.
She added that maintaining gut health through a fiber-rich diet, regular exercise and adequate sleep is another component of overall wellness.
As spring approaches, King said local farmers markets offer another opportunity to improve nutrition while supporting local producers.
Food grown locally is often harvested at peak ripeness, she said, making it fresher and potentially more nutrient-dense than items that travel long distances.
General dietary guidance is available through resources such as Dietary Guidelines for Americans and the current food pyramid, but King said consulting a registered dietitian can help tailor nutrition plans to individual needs.
“We don’t want people to overhaul their diet overnight,” King said. “Focusing on small steps — like reducing sugar-sweetened beverages or adding more fruits and vegetables — can lead to the biggest long-term impact.”
More information on healthy eating is available at local extension offices in Kansas.
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K‑State Extension is a short name for the Kansas State University Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the wellbeing of Kansans. Supported by county, state, federal and private funds, the program has county extension offices statewide. Its headquarters is on the K‑State campus in Manhattan. For more information, visit www.ksre.ksu.edu. K-State Extension is an equal opportunity provider and employer.