Khandle Hedrick (far left) with a cohort of graduates from the University of Arizona’s Expanded Food and Nutrition Education Program (EFNEP) in December 2025. Photo provided by Khandle Hedrick
by Khandle Hedrick
Khandle Hedrick is a nutrition specialist and educator with the University of Arizona. She has spent over 8 years delivering community-based nutrition education through the Expanded Food and Nutrition Education Program (EFNEP). Her work focuses on empowering individuals and families to build practical, sustainable habits for lifelong health.
National Nutrition Month (March) is a time to reflect on how our daily food choices impact our long-term health. It’s also an opportunity to shift the conversation away from restrictive diets and toward sustainable, realistic habits that support overall wellness for individuals, families and communities.
As a nutrition specialist, I teach a non-credit, community nutrition class with the University of Arizona. Through partnerships with community centers, libraries and churches, my students include adults and families who are looking for practical, affordable ways to eat healthier while balancing busy lives, limited time and varying access to resources.
As a nutrition specialist, I completed formal education classes in nutritional science at Arizona State University, and I participate in ongoing professional development that ensures the information I share is evidence-based, culturally relevant and applicable to real-life situations. I am also a certified community health worker.
Here’s an example of one of my favorite balanced meals:
- 3 oz. of air-fried salmon
- ½ cup white rice
- A full half plate of salad with avocado, greens like spinach/kale/chard/or cabbage mix, tomatoes, onions with just a drizzle of extra virgin olive oil, the juice of half a lemon, salt and pepper
A balanced meal of fish, rice and vegetables. Photo provided by Khandle Hedrick
I often get asked about my own eating habits growing up. Like many children, I usually started my day with a bowl of sugary cereal — the off-brand of Cinnamon Toast Crunch or Golden Crisp were my favorites. While it was convenient and tasted great, it often led to a quick burst of energy followed by a crash later in the morning.
Over time, I’ve become more intentional about how I fuel my body at the start of the day. Now, I prioritize a balanced breakfast that includes protein, a healthy whole grain and fresh fruit or vegetables. This combination helps support sustained energy, better focus and overall wellness throughout the day.
Nutrition is not about perfection, it’s about awareness and making small adjustments that have a lasting impact.
During National Nutrition Month, conversations about food and health often focus on big changes, including new dietary trends and evolving national guidelines. New fad diets and recommendations come and go, but lasting wellness is built through small, consistent habits. Nutrition doesn’t have to be complicated to be effective. By focusing on practical, everyday choices, individuals and families can build a solid foundation for long-term health.
General Nutrition Advice for All
One piece of nutrition advice I feel comfortable sharing with all Americans is to focus on consistency over perfection. Healthy eating does not require extreme diets or cutting out entire food groups; it starts with small, sustainable habits. Prioritizing whole foods such as fruits, vegetables, whole grains, lean proteins and adequate water intake can make a meaningful difference over time.
At the beginning of my classes, I often ask participants, “Was half of everything you ate yesterday fruits and vegetables?” Rarely is the answer yes. But it becomes a simple and powerful challenge. I encourage participants, and you, to choose at least one day this week to make fruits and vegetables the foundation of your diet. Ideally, this would be a daily habit, but starting with one day is a meaningful first step!
Nutrition should be practical, accessible and enjoyable. The goal is not to eat perfectly, but to create habits that can be maintained long-term and support a healthier lifestyle.
Considerations for Black Americans
Black Americans experience higher rates of certain chronic conditions, including hypertension, type 2 diabetes and heart disease, making nutrition an especially important part of long-term health. One key area to be mindful of is sodium intake, as excess sodium can contribute to high blood pressure. A general recommendation is to aim for less than 1,500 mg of sodium per day or less than ⅔ tsp of salt. Being intentional about reducing highly processed foods and choosing fresh or minimally processed options can help.
Highly processed foods are often convenient but tend to be high in sodium, added sugars and unhealthy fats. Examples include:
- Microwave or frozen dinners
- Packaged ramen noodles
- Deli meats (like ham, turkey slices and salami)
- Chips and snack foods
- Fast food meals
- Canned soups with added sodium
- Sugary breakfast cereals
Choosing fresh or minimally processed options when possible can help reduce sodium intake and improve overall health.
It is also important to prioritize fiber-rich foods such as fruits, vegetables, beans and whole grains, which support heart health and blood sugar management.
At the same time, nutrition should honor our cultural foods and traditions. Small adjustments, such as modifying cooking methods, reducing added salt or incorporating more vegetables can support health without sacrificing the flavor of the soul foods we love. For example, in my home, our oil of choice is extra virgin olive oil, which when kept below 400°F, is great for cooking.
The goal is not restriction but empowerment through informed, sustainable choices.
Three Key Takeaways
- Focus on consistency over perfection. Small, daily habits matter more than extreme changes.
- Build balanced meals. Aim for fruits, vegetables, whole grains and lean proteins.
- Make culturally relevant, sustainable choices. Health should enhance, not replace, the foods you love.