March 2026 eNewsletter

March is National Nutrition Month, a time to celebrate the power of food to support health, energy, and overall well-being. This year, updated Dietary Guidelines for Americans offer fresh, evidence-based recommendations to help you build balanced, nourishing habits at every stage of life. At Tahoe Forest Wellness, we’re here to help you turn these guidelines into realistic, sustainable choices—whether you’re looking to fuel your active lifestyle, manage a health condition, or simply feel your best. Join us this month as we share tips, resources, and support to help you reach your healthy nutrition goals with confidence.

Nutrition consults: Enhance your energy, health, and nutritional skills

Our dietitians are trained to spend time listening to and counseling patients on taking practical steps to improving their health. They simplify complex nutrition concepts to help you use food as your medicine. Patients see visits with dietitians as a safe space to ask questions, share their health and lifestyle concerns, and to be heard. They provide a fresh perspective on day‐to‐day choices that inspire and motivate their patients to think about choices in a new way. This often involves separating media‐driven nutrition myths from evidence‐based recommendations. Your dietitian can also help guide you on advocating for your health at medical visits and can help communicate with your doctor about concerns and needs.

Click here for more information

The Tahoe Forest Dietitian Team is excited to bring you a month of fun, engaging events!

This year’s theme, “Discover the Power of Nutrition,” highlights the impact of nourishing, power-packed foods and the many health benefits they provide. Throughout the month, we’ll be exploring a variety of foods that support wellness, energy, and overall health—join us as we celebrate the power of nutrition together!

Lunch and Learn | 12-12:30 pm and 12:30-1 pm | Eskridge Conference Room

• Thursday, 3/5/26: Understanding the 2026 Dietary Guidelines: What’s New, What’s Controversial, the Science Behind It, and Practical Takeaways for Personal and Patient Care – Lisa Fligor, MS, RDN and Sarah Bernhoit, RDN
• Tuesday, 3/24/26: Nutrition Support for GLP-1 Therapy: Identifying and Reducing Malnutrition Risk – Lisa Fligor, MS, RDN and Charlotte Hoffman, MS, RDN, CDCES

Tasting Tables at the Medical Office Building at 10956 Donner Pass Rd, Truckee

• Thursday, 3/12/26, 1-3 pm: The Power of Protein – with Bret Sarnquist, MS, RDN and Brooklyn Dreher, MS, RDN
• Wednesday, 3/18/26, 1-3 pm: The Power of Plants and Fiber – with Amy Laster, RDN and Lindsay Baron, RDN, ONS
• Wednesday, 3/25/26, 11-1 pm: The Power of Carbohydrates and Fiber – with Charlotte Hoffman, MS, RD, CDCES and Katie Waal, RDN
• Tuesday, 3/31/26, 11-1 pm: The Power of Fat – with Lisa Fligor MS, RDN and Amy Laster, RDN

Written by Tahoe Forest Health System Dietitian, Lisa Fligor, MS, RDN

Did you know March is National Nutrition Month? Nutrition has been making headlines following the release of the 2026 Dietary Guidelines for Americans (DGAs). In my 20-year career as a dietitian, I’ve never seen this much attention—or controversy—surrounding the DGAs. Typically updated every five years, these guidelines often go unnoticed by the general public. This year, however, claims of “turning the food pyramid upside down” have sparked confusion and debate.

This slogan is an interesting marketing choice, considering the traditional food pyramid hasn’t been used since 2011. For the past 15 years, MyPlate has served as the primary visual nutrition guide. While not perfect, it was a research-based improvement and better aligned with nutrition science.

Beyond visuals, the DGAs include detailed nutrition recommendations. Historically, these were developed by an independent advisory committee of nutrition experts—mostly PhDs—who spent years reviewing current research through a transparent process open to public comment. This year, however, those expert recommendations were largely ignored. Instead, the current administration selected a small group of advisors who developed new guidance behind closed doors. Seven of the nine advisors reportedly have ties to the dairy, beef, or supplement industries, raising concerns about bias. The resulting guidelines contain conflicting messages and questionable research interpretations.

Since their introduction in 1980, the DGAs have consistently emphasized:

• Fruits and vegetables
• Protein from both animal and plant sources
• Whole grains, lentils, and legumes
• Healthy unsaturated fats
• Limiting added sugars, sodium (≤2,300 mg/day), and saturated fat (≤10% of daily calories)

What’s new this time?

The updated visual places animal protein, dairy, and vegetables at the forefront, while plant-based proteins are barely noticeable. Whole grains appear narrowly at the bottom of the triangle.

Additional updates include:

• Stronger recommendations to limit ultraprocessed foods
• Increased protein needs for adults (1.2–1.6 g/kg body weight, up from 0.8 g/kg)
• Greater emphasis on animal protein and whole-fat dairy
• Added sugars limited to 10 grams per meal, with no added sugar recommended before age 11
• A focus on gut health through increased fiber intake—despite fiber-rich foods being visually minimized

Where the confusion lies

The biggest critique of the new DGAs is contradictory messaging. Foods high in saturated fat— such as whole-fat dairy and red meat—are emphasized, while saturated fat intake is still capped at 10% of daily calories. For someone eating 2,000 calories per day, that limit is about 22 grams. Regularly consuming the foods highlighted in the visual guide can quickly exceed this amount, creating a disconnect between recommendations and real-life application.

The dramatic increase in protein recommendations—50–100% higher than previous minimums—adds to the confusion. While some individuals may benefit from higher protein intake, needs vary widely, and most Americans already consume enough protein. Excess protein does not provide added health benefits and can contribute to excess calorie intake. The guidelines also lack clarity on protein quality, variety, and plant-based options.

Additionally, while low-carb diets are not explicitly endorsed, the placement of grains may imply that carbohydrates should be limited. Nutrition science consistently supports whole grains and complex carbohydrates as essential sources of energy, fiber, and brain fuel. Unnecessary restriction can lead to low energy, cravings, and disordered eating patterns.

A simpler takeaway

Rather than getting caught up in pyramids and plates, focus on one small addition this month: add fruit to breakfast, beans to a salad, an extra vegetable snack, or cook at home one more night per week. Think nutrition by addition. The DGAs are meant to guide healthier choices, but real-life nutrition depends on individual needs, preferences, culture, and access. For personalized, evidence-based guidance, consider meeting with a Registered Dietitian. Never underestimate the power of nutrition.

Join us on a 4-week series designed to optimize your health and support your weight loss goals while using weight loss medication. Led by a registered dietitian (RD) and a certified exercise specialist/health coach, this comprehensive program combines the science of nutrition, exercise, stress management, and mindful eating to help you achieve sustainable results and feel your best.

Class includes foundations of nutrition, exercise, nutrition beyond the basics and building sustainable habits and long-term success.

When: Wednesdays, 4 week series starting March 4^th, 4-5 pm
Cost: $99
Location: Tahoe Forest Wellness in person or virtual option

Lymphedema can be a long term condition following treatment for cancer, most commonly breast cancer. Join us to learn more about what lymphedema is, how you can try to prevent it, and what the evidence shows are effective ways to treat it.

Michelle Larson, PT, CLT-LANA
Certified Lymphedema Therapist-Lymphology Association of North America
Board Certified Oncologic Specialist in Physical Therapy

When: Wednesday, March 18^th, 5:30-6:30 pm
Cost: FREE
Location: Tahoe Forest Wellness in person and virtual option

Get out of your cooking rut and come get INSPIRED at our monthly Health Supportive Cooking Club! Each month, our Registered Dietitian Lisa Fligor, MS, RDN, will provide a fun and interactive cooking demo. You get to taste test and take home easy, healthy, and delicious recipes!

March topic – Cooking for brain health: Feed your mind and body!

Learn how to prepare tasty, nutrient-rich meals that support memory, focus, and long-term brain health. This class highlights ingredients like omega-3-rich fish, leafy greens, berries, and whole grains — all proven to fuel cognitive function and protect your brain.

When: Monday, March 30^th, 5-6:30 pm
Cost: $30
Where: Tahoe Forest Wellness

Did you know that your brain starts to change up to 20 years prior to any outward signs of problems? There are some things we cannot change and there are lots of things that we can! Join us every month in lively discussions, guest speakers and fun games, as we explore these modifiable lifestyle changes that can help slow and prevent decline.

March topic: Exercise and brain health

Join us for a discussion about the latest research on exercise and brain health. Walk away with some practical tools to incorporate into your routine.

When: Wednesday, March 11^th, 4-5:30 pm
Cost: FREE
Location: Eskridge Conference Room

Call Tahoe Forest Wellness to schedule your program at (530) 587-3769.

This is the perfect dip for your next get together. It’s quick and easy, just toss in the ingredients and blend. Lighter than traditional guacamole it’s loaded with protein and healthy fat for a satisfying snack. Serve with crudités or whole grain pita chips.

Ingredients:

• 1 (15 ounce) can no-salt-added chickpeas
• 1 ripe avocado, halved and pitted
• 1 cup fresh cilantro leaves
• ¼ cup tahini
• ¼ cup extra-virgin olive oil
• ¼ cup lemon juice
• 1 clove garlic
• 1 teaspoon ground cumin
• ½ teaspoon salt

Directions:

1. Drain chickpeas, reserving 2 tablespoons of the liquid. Transfer the chickpeas and the reserved liquid to a food processor.
2. Add avocado, cilantro, tahini, oil, lemon juice, garlic, cumin and salt. Puree until very smooth.
3. Serve with veggie chips, pita chips or crudités.

Makes: 2 cups
Preparation Time: 10 minutes

Recipe Source: EatingWell.com

Credible Minds – Tahoe Forest Community Health

Life can be challenging- there’s no way around it. Work or school can be stressful, relationships may face rough patches, and financial worries can weigh heavily. Resilience is the ability to recover and adapt when facing these difficulties. By learning to bounce back and move forward, you strengthen your capacity to grow and thrive. Research shows that developing resilience skills can enhance decision-making and performance under pressure. In other words, when the next challenge arises, you’ll be better prepared to manage it effectively. Building resilience can also reduce stress-related illness and boost your overall well-being. Explore the resources below to learn how you can strengthen your resilience.

Visit the Credible Minds Topics of Resilience

Truckee Recreation Center: Golden Hour

You’ve probably heard the words “strength training” quite often recently or had your doctor suggest diet and exercise to build muscle, but what does that really look like? Join Bret Sarnquist, a Registered Dietitian from Tahoe Forest Hospital, on March 26^th, to review the current science surrounding building or maintaining muscle for the 55+ crowd. We’ll discuss ways to improve your diet, what kind of exercise actually builds muscle, and supplements that might help with maintaining lean body mass. Bring your questions and curiosity and be prepared for some good myth-busting nutrition science!

When: Thursday, March 26^th, 9-11 am
Where: Truckee Recreation Center, 10981 Truckee Way, Truckee
Cost: FREE

Truckee Recreation Center hosts a free weekly social event for seniors on Thursdays. All are welcome!

Find more information on Golden Hour.