Whitney Dunagan, RD, LD,
is a Registered Dietitian at Decatur County Memorial Hospital providing nutrition and weight-management counseling to patients of all ages. Whether navigating chronic conditions such as diabetes or cardiovascular disease, addressing weight concerns, or seeking to deepen your understanding of nutrition, Whitney is dedicated to helping patients create sustainable lifestyle changes for lasting wellness.
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March is National Nutrition Month, and Decatur County Memorial Hospital Nutrition Services is here to help you fuel your body with delicious, balanced meals!
To make healthy eating easier, we’re sharing four nutritious recipes—one for every craving:
🥣 Breakfast: A hearty, protein-packed start to your day
🍽️ Lunch/Dinner: A satisfying meal to keep you energized
🥕 Vegetarian: A plant-based dish full of flavor
🍫 Dessert: A sweet treat with a healthy twist
See below for these tasty, registered-dietitian-approved recipes and make March your healthiest month yet!
Banana-Peanut Butter Yogurt Parfait
Number of Servings: 1
Prep Time: 5 Minutes
Total Time: 5 Minutes
Ingredients:
- 1 ripe banana
- ⅛ teaspoon ground cinnamon
- 1 tablespoon natural peanut butter
- ¼ cup low-fat plain Greek-style strained yogurt
- 1 tablespoon unsalted roasted peanuts
Directions:
- Slice 1 banana; place half the slices in a small bowl or jar.
- Sprinkle with ⅛ teaspoon cinnamon; mash with the back of a fork.
- Top with 1 tablespoon peanut butter; layer on ¼ cup yogurt.
- Top with the remaining banana slices and 1 tablespoon peanuts.
The banana-peanut butter yogurt parfait is a naturally sweet (no-sugar added), diabetes-friendly, heart-healthy, gluten-free option that’s perfect for breakfast or dessert.
Recipe from eatingwell.com
Sheet-Pan Garlic-Soy Chicken & Vegetables
Number of Servings: 4
Prep Time: 20 Minutes
Total Time: 40 Minutes
Ingredients:
- ¼ cup low-sodium soy sauce
- 2 tablespoons packed brown sugar
- 3 cloves garlic, grated
- 2 teaspoons canola oil
- 2 teaspoons grated fresh ginger
- ¼ teaspoon crushed red pepper
- 1 pound boneless, skinless chicken thighs, trimmed and cut into 1-inch strips
- 2 cups sugar snap peas, trimmed
- 1 medium red or orange bell pepper, cut into 1-inch strips
- 1 bunch scallions, trimmed and cut into 1-inch pieces
- 1 teaspoon sesame oil
Directions:
- Place a large rimmed baking sheet in the oven; preheat to 400°F.
- Combine soy sauce, brown sugar, garlic, canola oil, ginger and red pepper in a small skillet; bring to a simmer over medium-high heat. Cook, stirring, until the sugar is dissolved.
- Place chicken, snap peas, bell pepper and scallions in a large bowl. Add the soy mixture and stir to coat. Remove the baking sheet from the oven and coat with cooking spray. Spread the chicken and vegetable mixture in an even layer on the hot baking sheet. Bake, stirring once, until the chicken is cooked through and the vegetables are tender, about 20 minutes. Drizzle with 1 teaspoon sesame oil and stir to coat.
The sheet-pan garlic-soy chicken & vegetables is diabetes-friendly and high in protein!
Recipe from eatingwell.com
Parmesan Roasted Green Beans
Number of Servings: 6
Prep Time: 5 Minutes
Total Time: 30 Minutes
Ingredients:
- 1 1/2 pounds green beans, fresh & trimmed
- 1 tbsp olive oil
- 1/3 cup parmesan cheese, grated
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/4 tsp black pepper
Directions:
- Preheat oven to 425 degrees F. Lightly coat a baking sheet with non-stick spray and set aside.
- Coat the green beans in the olive oil, then add the parmesan cheese, garlic powder, salt and pepper and stir to coat.
- Spread in an even layer on the baking sheet and bake for 15 minute. Use a spatula to flip the green beans and continue cooking another 10 minutes, until tender. Enjoy warm.
The parmesan roasted green beans make a great vegetarian, gluten-free, and no-sugar added addition to your recipe book!
Recipe from iwashyoudry.com
3 Ingredient Oatmeal Cookies
Number of Servings: 12
Prep Time: 5 Minutes
Total Time: 15 Minutes
Ingredients:
- 1.5 cup rolled oats
- 1/2 cup nut butter
- 1/4 cup maple syrup
- Optional: Add in a small handful of chocolate chips!
Directions:
- Preheat the oven to 350 F and line a baking sheet with parchment paper.
- Mix together the nut butter and maple syrup in a large mixing bowl.
- Add in the rolled oats and mix until combined, and add in any extras you’re using.
- Spoon 12 golf ball sized dough balls onto your parchment lined baking sheet.
- Press them into disc shapes as these cookies will not spread much during baking.
- Bake for 12 minutes, remove from the oven, and cool for an additional 10 minutes before removing from the baking sheet to cool completely.
These cookies are a delicious, wholesome treat packed with fiber from rolled oats, heart-healthy fats from nut butter, and natural sweetness from maple syrup. They provide a balanced energy boost and make for a satisfying snack or dessert!
Recipe from mamaknowsnutrition.com
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If you’re looking for help on with your nutrition, consider consulting with a Registered Dietitian who can create a personalized plan just for you. Your health journey is uniquely yours, and every step you take is one closer to feeling your best. Health, strength, and empowerment starts here—let’s get moving toward a healthier, happier you!
The information provided in this health insights article is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider with any questions you may have regarding a medical condition. Don’t disregard professional medical advice or delay in seeking it because of something you have read on this article.