WELLNESS WORKBENCH
MARCH 2026
Spring Forward with Energy
March Focus: National Nutrition Month
Longer days and warmer weather mean higher energy demands on the job. What you eat and drink plays a bigger role than most people realize—especially as we move out of winter and into spring. March is National Nutrition Month, a good reminder that smart fuel choices help you stay sharp, strong, and safe on the job. You don’t need perfection—just better habits that hold up in the real world.
Smart Snacks for the jobsite
Snacking isn’t the problem—what you snack on is.
- Choose protein + carbs: This combo keeps energy steady and prevents crashes.
- Portable options that work: Nuts, trail mix, jerky, cheese sticks, yogurt, fruit, hard-boiled eggs, protein bars.
- Limit sugar spikes: Candy and pastries give quick energy followed by a hard crash.
- Plan ahead: Keep snacks in your truck or lunchbox so you’re not stuck with whatever’s available.
Building Balanced Meals
You don’t need a special diet—just a solid foundation.
- Half the plate plants: Fruits and vegetables provide vitamins, fiber, and hydration.
- Lean protein matters: Chicken, fish, eggs, beans, and lean beef help with muscle repair and endurance.
- Don’t skip carbs: Whole grains, rice, potatoes, and oats fuel physical work.
- Watch portions: Eating too much at lunch can leave you sluggish for the afternoon.
Hydration as temperatures rise
As the weather warms, dehydration sneaks up fast.
- Start early: Drink water before you feel thirsty.
- Carry a bottle: Easy access means you’ll drink more without thinking about it.
- Balance caffeine: Coffee and energy drinks don’t replace water.
- Add electrolytes when needed: Especially on long, hot, or high-sweat days.
Small habits that boost energy
Consistency beats motivation every time.
- Eat regularly: Skipping meals kills focus and stamina.
- Fuel the night before: Dinner sets you up for the next day.
- Sleep counts: Poor sleep cancels out good nutrition.
- Listen to your body: Fatigue and dizziness are warning signs—not something to push through.
Quick Builder’s Nutrition Checklist
✔ Pack jobsite-friendly snacks
✔ Eat balanced meals—not just heavy lunches
✔ Drink water all day, not just at breaks
✔ Adjust intake as temperatures rise
✔ Refuel properly for the next day
Bottom Line: Spring is about momentum. Fueling your body with better food and enough water keeps energy steady, reduces mistakes, and helps you finish strong. Build smart nutrition habits now—they’ll carry you through the busy months ahead, on the job and at home.
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