Registered Dietitian Nutritionist Day: Simple Nutrition Tips for Healthier Eating

March 11, 2026 is Registered Dietitian Nutritionist Day, recognized during National Nutrition Month to celebrate the food and nutrition experts who help people build healthier eating habits.

Registered Dietitian Nutritionists (RDNs) provide evidence-based nutrition guidance, helping people make practical food choices that support long-term health.

To recognize the day, we’re sharing simple nutrition tips along with a short video featuring Catherine Baker, Registered Dietitian Nutritionist and Study Coordinator at Rochester Clinical Research, part of the Atlas Clinical Research network.

What is a Registered Dietitian Nutritionist (RDN)?

Nutrition advice is everywhere—but Registered Dietitian Nutritionists (RDNs) are uniquely trained to provide evidence-based guidance and translate it into everyday choices. Registered Dietitian Nutritionist Day exists in part to increase awareness of that role and the impact dietitians have in their communities.

RDNs combine nutrition science, clinical training, and practical education to help people make informed food choices that support long-term health.

Simple Nutrition Tips from a Registered Dietitian Nutritionist

Small, sustainable changes can help build healthier eating habits over time. One helpful starting point is the USDA’s MyPlate framework, which offers a simple visual guide for balanced meals.

Start simple: use the “plate method”

If you want a single, easy framework to follow, the USDA’s MyPlate concept is a great starting point:

• Aim for half your plate fruits and vegetables
• Add a protein
• Choose whole grains more often
• Focus on small changes you can repeat

This approach isn’t about perfection—it’s about building a pattern you can stick with.

5 Dietitian-Approved Tips That Don’t Require a Full Lifestyle Overhaul

1) Make one meal “half fruits and veggies”

Pick a meal you already eat (breakfast, lunch, or dinner) and add one produce option you actually like—fresh, frozen, canned, or dried can all work.

Try this: add berries to yogurt, a side salad at lunch, or frozen vegetables to pasta.

2) Swap one refined grain for a whole grain

Whole grains can add fiber and help meals feel more satisfying. MyPlate suggests making half your grains whole grains over time, so start with one easy swap.

Try this: oats instead of a pastry, brown rice once this week, or whole-wheat bread.

3) Use a simple “snack formula” to stay full

When hunger hits between meals, a helpful rule of thumb is:

Protein + fiber (or protein + produce)

Try this: nuts and fruit, yogurt with berries, hummus and vegetables, or cheese with whole-grain crackers.

4) Remember: “healthy” can include frozen and canned foods

A common myth is that only fresh produce counts. In reality, a healthy eating pattern can include fresh, frozen, canned, and dried fruits and vegetables.

When possible, choose options without added salt or sugar.

Quick label tip: look for no-salt-added vegetables and fruit packed in 100% juice or with no added sugar.

5) Keep an eye on saturated fat (without getting extreme)

Fat is an important nutrient, but many people benefit from limiting saturated fat and choosing more unsaturated fats when possible.

The American Heart Association recommends keeping saturated fat lower (commonly found in butter, cheese, and fatty meats).

Try this: cook with vegetable oils like olive or canola oil and choose leaner proteins when possible.

Why Rochester Clinical Research Is Celebrating Registered Dietitian Nutritionist Day

At Rochester Clinical Research, we care about prevention-focused health and helping people make informed choices. 

Nutrition plays an important role in everyday well-being, and Registered Dietitian Nutritionists help translate nutrition science into practical guidance people can use in daily life.

Across the Atlas Clinical Research network, interdisciplinary expertise—including nutrition—helps support patients participating in research and contributes to advancing medical knowledge.

Watch Our Registered Dietitian Nutritionist Video

At Rochester Clinical Research, we’re proud to celebrate our on-site Registered Dietitian Nutritionist, Catherine Baker, who supports patient education and contributes nutrition expertise as part of our clinical research team. 

In the video, Catherine discusses:

• Why nutrition professionals play an important role in healthcare
• How Registered Dietitian Nutritionists support patients
• Why interdisciplinary expertise matters in clinical research