“I’ll have oatmeal, a bowl of fruit and whole-wheat toast with honey,” the older gentleman at the adjacent restaurant table said.

“Could I get a banana, too?” he asked.

I really don’t eavesdrop on fellow diners, but our tables were only about 18 inches apart. I also have hearing like an owl.

I stared down at my generous piece of streusel coffee cake – served with a side of guilt.

My husband and I were out for our leisurely Saturday breakfast. I grinned at my husband when our fellow diner’s healthful food showed up.

“Wow, he is really having a nutritious breakfast,” my husband said. “He looks healthy, too.”

Whole-grain oatmeal is an excellent source of soluble fiber, which can reduce cholesterol. We are all encouraged to eat more whole grains. Fruit provides fiber, vitamins A and C, as well as disease-fighting components. The added banana added potassium to help maintain blood pressure.

Maybe he was on his way to run a marathon with all that carbohydrate loading.

I was still feeling guilty about my choice. I would have suggested some protein to his menu, such as a glass of milk and a hard-cooked egg.

The rest of my meal arrived. I had scrambled eggs and breakfast potatoes, so I had plenty of protein and complex carbohydrates (starch) from the potassium-rich potatoes.

Although I didn’t need cake for breakfast, the scrambled eggs satisfied my appetite. I wasn’t hungry for several hours. I should have had a side of fruit, though.

March is National Nutrition Month, and this is a good time to reflect on what we are feeding our bodies to maintain health. Every part of our body, from our brain to our eyes, heart, muscles and bones, is fueled by our diet choices.

National Nutrition Month was first promoted in 1980 by the Academy of Nutrition and Dietetics, formerly the American Dietetic Association.

In 2026, we are encouraged to “Discover the Power of Nutrition.”

Most adults and children shortchange themselves on vegetables, fruits and whole grains. We can liven up our menus by adding a bonus of nutrient-rich fruits and vegetables to our meals, from breakfast through the evening.

• Try an omelet stuffed with vegetables such as broccoli, peppers, onions and tomatoes.
• Enjoy scrambled eggs with a side of chunky salsa.
• Have a breakfast sundae made with yogurt, berries and bananas.
• Grab a piece of fruit to eat on the go. Tangerines peel easily.
• Make a smoothie with frozen or fresh fruit and milk or yogurt. How about a smoothie made with frozen peaches, orange juice and yogurt? Spin it in a blender for a satisfying on-the-go breakfast.
• Have extra veggies on your sandwich with a side of vegetable soup.
• Try some hummus with bell pepper slices and carrots for a midday snack.
• Enjoy apple slices with your favorite nut butter spread on top.

Set a goal for National Nutrition Month if your diet needs a reboot. If you skip breakfast, try having some healthful food to “break the fast.” People who skip breakfast tend to more than make up for the calories they missed.

Despite my initial guilt, I really enjoyed the coffee cake, as well as the eggs and potatoes. Enjoyment of food is part of healthy living.

However, next time, my husband and I will order one piece of streusel cake and share it. Maybe.

Here’s a recipe to inspire a healthy grab-and-go breakfast. Make this recipe before you retire for the evening. This quick-and-easy recipe is from the Iowa State University Extension’s “Spend Smart Eat Smart” program.

Peanut Butter Overnight Oats

1/3 cup old-fashioned or quick-cooking oats
2 tablespoons peanut butter or other nut butter
1/3 cup reduced-fat milk
1/2 teaspoon vanilla extract
1 teaspoon honey
Fruit (if desired)

Be creative with your own flavor combinations. Add yogurt or pumpkin puree to liven up your morning breakfast.

Pour all ingredients into a 2-cup container with a tight-fitting lid. Stir until all ingredients are combined. Seal the lid. Place in the refrigerator overnight, stir well and divide into 2 servings. Add sliced fruit such as bananas and nuts as a topping, if desired.

Makes two servings. Each serving has 190 calories, 10 grams (g) fat, 8 g protein, 16 g carbohydrate, 2 g fiber and 95 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – March 12, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu