March has a unique energy. The days stretch a little longer, the sun starts showing off a bit, and suddenly my winter uniform (leggings, sweaters, and anything that feels like a blanket) starts looking a little… suspicious. With summer and bathing suits around the corner, winter clothes are slowly shedding (at least they are on the West Coast!), and the “winter damage” will soon be revealed. Not in a shamey way, more in a “well, hello there, body, nice to see what you have been up to under all that fleece” kind of way.
That is why I love March. It is the perfect in-between month where you can gently reset without going extreme. We naturally start craving lighter meals, brighter flavours, and routines that make us feel more like ourselves again. Think of it as spring cleaning, but for your pantry and your energy levels.
It is also Nutrition Month in Canada, and the official 2026 theme from Dietitians of Canada is “Nourish to Flourish,” which celebrates the role of nutrition in physical and mental health, emotional resilience, and building social and cultural connections. For me, that is a refreshing reminder that wellness is not about punishing your body into submission. It is about supporting it, one realistic choice at a time, so you feel stronger, steadier, and more confident as you head into the warmer months.
I love this theme because it moves nutrition away from all-or-nothing thinking and toward something more realistic: everyday choices that help you feel better, think more clearly, and maintain steadier energy. One of the simplest, most effective ways to do that is to focus on a habit that most Canadians can improve quickly.
Eat more fibre, and let whole grains do the heavy lifting
Health Canada notes that most Canadians get only about half the fibre they need and sets clear daily targets: 25 g/day for women and 38 g/day for men. That gap matters because fibre supports digestion, blood sugar balance, cholesterol management, and long-term heart health.
If those numbers feel abstract, here is what 25 to 38 grams of fibre can look like in a typical day of eating, without getting weird or restrictive:
- Breakfast (about 10 to 14 g fibre): a bowl of oatmeal made with oats, topped with 1 cup of berries and 1 tablespoon chia or ground flax, plus a spoonful of Rogers Wheat Germ if you like.
- Lunch (about 10 to 16 g fibre): lentil or bean soup (about 1 to 1.5 cups) with a side of whole grain toast or a hearty grain salad.
- Snack (about 3 to 6 g fibre): an apple or pear with a small handful of nuts, or a bran muffin (hello, Rogers Wheat Bran).
- Dinner (about 6 to 10 g fibre): a plate built around vegetables plus a whole grain side like barley or brown rice, or a veggie and bean chilli.
Put together, that comes to around 25 g quite comfortably. If you are aiming closer to 38 g, it is often just one extra fibre-forward choice, like adding beans at dinner or choosing a higher-fibre snack.
When I think of “Nourish to Flourish” in a practical, Canadian way, I think of building meals around whole grains such as oats, bran, and wheat germ. Because Rogers Foods is a Canadian company, it is easy to connect this month’s theme to everyday pantry staples many of us already have at home.
Below is a simple March approach I recommend to people: a Fibre Spring Reset that is neither restrictive nor complicated and actually feels good.
Why fibre helps you flourish (not just “stay regular”)
Fibre is not one thing. It is a whole family of plant compounds that your body processes differently from sugars and starches. I like to think of fibre as your body’s quiet support system. You might not notice it when it is working well, but you will definitely notice it when it is not.
Two big categories matter most:
- Soluble fibre forms a gel in the gut, helping lower LDL (“bad”) cholesterol and supporting a healthier blood sugar response.
- Insoluble fibre adds bulk and helps keep things moving through the digestive tract.
Most people benefit from gradually increasing fibre intake and drinking enough fluids along the way. Fibre needs water to do its job properly. If you raise fibre intake but forget to drink enough fluids, it can feel like your digestive system is trying to push a sofa up a staircase. Not comfortable.
How much water do you actually need?
A helpful Canadian benchmark comes from Health Canada’s dietary reference intakes. Total water (from foods plus beverages) is about 2.7 L/day for women and 3.7 L/day for men in adulthood. That can sound like a lot at first, but remember that this total includes water from food and all beverages. The National Academies’ breakdown suggests that for older adults, the total often amounts to roughly 2.2 L (9 cups) of beverages for women and about 3.0 L (13 cups) of beverages for men, with the rest coming from food.
If you are thinking, “There is no way I drink that much,” you are not alone. My tip is to build it in naturally rather than force it.
Simple ways to make water more enjoyable
If plain water feels boring, try adding:
- Lemon or lime slices
- Cucumber rounds
- Fresh mint
- Frozen berries (they act like little flavour ice cubes)
- A splash of 100% juice (just enough for taste)
- Sparkling water with citrus (if bubbles make it easier for you)
Also, a practical trick that works well in real life: keep a bottle or glass where you will actually see it, and sip at natural “pause points” such as after you use the washroom, when you check your email, or while you are cooking dinner.
Fibre and heart health
Health Canada has assessed evidence supporting a link between beta-glucan from oat fibre and reduced blood cholesterol. Beta-glucan is a soluble fibre found in oats (and barley), and it is one reason oats have a strong reputation for heart support. Health Canada has also assessed beta-glucan from barley as cholesterol-lowering at intakes of around 3 g per day.
For an additional Canadian perspective, Heart & Stroke notes that adults generally need 25 to 38 g of fibre per day, and that intake tends to be far below that.
Fibre and gut health
Your gut microbes love fibre. When fibre is fermented in the colon, it produces compounds, including short-chain fatty acids, that support the gut lining and help regulate inflammation. Whole grains, especially oats and barley, are often included in gut-supportive eating patterns for this reason.
The Rogers Foods March theme: Fibre Forward, one meal at a time
Fibre Forward March: Oats, whole grains, and a gentle spring reset
It is simple and seasonal, and it ties perfectly to Rogers Foods products that naturally fit into breakfast, baking, and everyday meals.
If you choose only one goal this month, make it this:
Add one fibre-forward upgrade per day
Not “perfect eating.” Not cutting out food groups. Just one small upgrade daily.
5 easy fibre upgrades using Rogers Foods staples
Below are five practical swaps that work well for busy schedules and real life.
1) Upgrade breakfast with oats (consistent wins)
Oats are among the easiest ways to increase soluble fibre intake. Harvard’s nutrition overview highlights beta-glucan’s potential benefits for blood sugar response and gut health, and notes that less-processed oats (such as steel-cut) can have a gentler impact than instant varieties.
Try with Rogers Foods products:
- Rogers Foods Large Flake Oats (great for breakfast, casserole toppings and baking)
- Rogers Foods Steel Cut Oats (excellent for warm bowls and meal prep)
Simple “Nourish to Flourish” bowl:
- Cooked oats
- Greek yogurt or milk of choice
- Frozen berries
- Chopped nuts or seeds
- Cinnamon
This combo gives fibre, protein, and healthy fats for steadier energy.
2) Add wheat and oat bran to everyday foods (quietly powerful)
Let’s be honest. Bran has an image problem. Most of us did not grow up thinking, “Wow, I cannot wait to eat bran today.” It is often filed under “old-person staple,” right next to prune juice and those hard candies in your grandma’s purse. For many people, bran shows up only in that dry, grainy, raisin-filled thing called a bran muffin.
But here is the truth. Bran is one of the easiest ways to increase insoluble fibre, and it blends into everyday foods much more smoothly than people expect. It adds gentle bulk, helps keep things moving, and gives a subtle, nutty, toasted flavour when used properly. And let’s not forget oat bran, something many may not have consumed before. Oat bran is a nutrient-dense, high-fibre (especially soluble fibre/beta-glucan) food that significantly lowers LDL “bad” cholesterol, stabilizes blood sugar, and promotes satiety for weight management. It also supports digestive health, provides antioxidants to reduce inflammation, and offers vital nutrients such as magnesium and selenium.
Try with Rogers Foods products:
- Rogers Foods Wheat Bran
- Rogers Food Oat Bran
Easy use: Add 1 to 2 tablespoons to:
- Yogurt parfaits: stir a spoonful into the yogurt, then top with fruit and nuts (it almost disappears).
- Overnight oats: mix it into your oats before refrigerating; it softens overnight.
- Smoothies: blend in 1 tablespoon, especially with banana or berries (the flavour blends well).
- Pancakes or waffles: add a tablespoon or two to your batter for a fibre boost without changing the vibe.
- Breadcrumb substitute: mix bran with herbs and use the mixture to coat chicken, fish, tofu, or zucchini sticks before baking or air-frying.
- Meatballs or meatloaf: use bran as part of the binder (with egg). It helps hold everything together and adds fibre.
- Chilli and soups: stir in a spoonful into thicker soups or chilli near the end to add body (it acts as a gentle thickener).
- Homemade burgers: add to veggie burgers, lentil patties, or turkey burgers to improve texture and help them hold together.
- Oatmeal cookie or energy bite mix: combine with oats, nut butter, and a little honey to make no-bake bites.
- Granola or crumble topping: add a couple of tablespoons to granola, or mix into a fruit crisp topping with oats and cinnamon.
If you are new to bran, think “sprinkle and blend,” not “eat a bowl of bran.” A little goes a long way, and it is one of those simple habits that quietly supports your digestion all month long.
Quick safety note about bran and oats
Bran, wheat germ and oats are not ready-to-eat products. For safety, cook, bake or toast them before consumption. The easiest ways are to bake them into muffins, pancakes, granola or energy bites, stir them into your oatmeal while cooking, or toast them lightly in a dry pan or on a baking sheet until they smell nutty (then let them cool and add them to recipes – store extra in the freezer).
3) Sprinkle wheat germ for a nutrient boost (tiny habit, big impact)
Wheat germ adds a nutty flavour and provides supportive nutrients, including vitamin E, minerals, and extra fibre. It is one of those simple pantry add-ins that can quietly upgrade many meals without changing your routine.
Try with Rogers Foods products:
- Rogers Foods Wheat Germ
Quick use:
- 1 tablespoon on yogurt with fruit
- 1 tablespoon stirred into overnight oats
- 2 to 3 tablespoons added to muffin or loaf recipes
More easy, non-obvious ways to use wheat germ:
- Smoothies: blend in 1 tablespoon (especially good with banana, cocoa, or berries).
- Hot cereal and porridge: stir into oatmeal, cream of wheat, or even quinoa porridge right before serving.
- Pancakes and waffles: add 1 to 2 tablespoons to your batter for a subtle nutty taste.
- Homemade granola: mix into your oats before baking for extra crunch and a toasted flavour.
- Energy bites: add oats, nut butter, honey, and cinnamon to no-bake bites.
- Breadcrumb swap: use it as part of a coating for baked chicken, fish, tofu, or roasted cauliflower.
- Soup and stew finisher: stir a spoonful into thicker soups or chilli near the end for a little body and nutrition.
- Casseroles and pasta bakes: sprinkle lightly over the top before baking (mixed with a bit of cheese or breadcrumbs if you like).
- Salads: sprinkle over a grain salad or hearty salad for a subtle crunch (best when it has had a quick toast first).
- Toast topper: mix wheat germ with cinnamon and a touch of maple syrup, then sprinkle on peanut butter toast or almond butter toast.
If you want the best flavour, toast wheat germ lightly in a dry pan for a minute or two until it smells nutty. Let it cool, then store it in an airtight container. It makes everything taste a little more “bakery-style” with almost no effort.
4) Choose whole-grain baking more often (without making it dense)
A common concern is that whole-grain baking can feel heavy. The trick is to start with a partial swap.
- Replace 25% to 50% of the white flour with whole-wheat flour in muffins, pancakes, and quick breads.
You will still get a tender texture, with a steady increase in fibre over time.
Try with Rogers Foods products:
- Rogers Foods Whole Grain Whole Wheat flour options
- Rogers Foods All Purpose Flour as your base, blended with whole wheat for balance
5) Aim for a soluble fibre “support” daily
If cholesterol or blood sugar balance is a focus, soluble fibre is especially helpful. A practical target many health resources suggest is 5 to 10 g of soluble fibre per day, with gradual increases.
You can get there by combining:
- oats (beta-glucan)
- beans and lentils
- chia or flax
- apples and pears
- barley
A gentle 7-day Fibre Forward plan for March
If you want a simple weekly structure, try this:
Day 1: Add oats at breakfast
Day 2: Add 1 tablespoon of wheat germ to breakfast or a snack
Day 3: Add wheat bran to baking (muffins, pancakes, or energy bites)
Day 4: Add beans or lentils to lunch (soup, salad, wrap)
Day 5: Add a whole grain side at dinner (brown rice, barley, quinoa)
Day 6: Add a fibre snack (fruit plus nuts, popcorn, bran muffin)
Day 7: Repeat your favourite upgrade and plan for next week
This approach is sustainable because it is built around additions, not restrictions.
Important note: increase fibre the smart way (so you do not sabotage yourself on Day 2)
If your current fibre intake is low, going from “barely any” to “I am now a bran-powered wellness icon” overnight can backfire fast. Too much fibre too soon can cause bloating, gas, and general digestive drama, which can immediately sabotage your good intentions. Not because fibre is bad, but because your gut needs time to adjust.
Think of fibre as bringing a whole new crowd into your digestive system. Your gut bacteria get excited and ferment more fibre, which can produce extra gas at first. On top of that, fibre holds water and adds bulk. If you increase fibre without enough fluids, things can slow down and feel uncomfortable. The goal is a gentle ramp-up, not a sudden fibre shock.
Flourish habits that pair beautifully with fibre
Nutrition Month is the perfect time to connect food with overall well-being, not just nutrients. “Nourish to Flourish” is also about rhythms, the simple habits you can actually keep when life gets busy. I am not talking about a complete life makeover. I am talking about the little things that add up, the routines that make you feel like you have your act together, even if your laundry situation says otherwise.
Move daily, even for 10 minutes after meals.
This is one of my favourite “too simple to be true” habits. A short walk after eating helps digestion, supports blood sugar balance, and gives your body a chance to use that fuel rather than store it. It also clears your head. Think of it as a mini reset button. No fancy workout clothes required. If you can walk around the block, pace while on the phone, or do a quick tidy-up lap around your home, it counts. Ten minutes. Done. Gold star.
Prioritize sleep consistency, especially wake time.
If you want more energy, a better mood, and fewer cravings, sleep is the secret sauce. The most powerful part is not always bedtime; it is your wake time. When you wake up at roughly the same time most days, your body clock gets the message, and sleep quality usually improves. If you are working on wellness this month, try choosing a realistic wake time you can keep, even on weekends. You do not have to be a 5 a.m. person. I am not trying to ruin your life. Just aim for consistency.
Plan one easy meal prep anchor.
This is where the “flourish” part really happens because when you have one thing ready in the fridge, your whole week feels easier. Pick one simple item to prep and let it carry you:
- A pot of steel-cut oats you can reheat for breakfast
- A batch of bran muffins (freeze half so you feel smug later)
- A lentil soup or chilli that covers lunch and two dinners
- A container of cooked grains, like barley or brown rice, for quick bowls
The goal is not a Pinterest meal-prep marathon. The goal is for future-you to open the fridge and think, “Oh, thank goodness, I made that.”
Small routines create the biggest long-term results. That is exactly what “Nourish to Flourish” feels like to me. Not perfection. Just a handful of steady habits, repeated often enough for your body to start responding in the best way.
I’m here to help!
Good luck, and I truly hope this helps you feel a little more supported and a lot more confident heading into spring. If you take nothing else from this, remember this: small, steady choices count, and you do not need to overhaul your whole life in March to feel better by April. Pick one fibre-forward upgrade, add a little movement, drink your water, and let consistency do the heavy lifting.
If you need any further information, whether it’s questions about fibre, whole grains, Rogers Foods products, or which recipe might best fit your goals, feel free to reach out to me at tmcnabb@rogersfoods.com. I’m always happy to help you find realistic wellness steps that work in everyday Canadian life.
References
Alberta Health Services. (n.d.). Eat more soluble fibre. Retrieved February 28, 2026, from https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eat-more-soluble-fibre.pdf
Canadian Cancer Society. (n.d.). When should I be screened for colorectal cancer? Retrieved February 28, 2026, from https://cancer.ca/en/cancer-information/find-cancer-early/get-screened-for-colorectal-cancer/when-should-i-be-screened-for-colorectal-cancer
Canadian Partnership Against Cancer. (n.d.). Colorectal cancer screening in Canada: Increased risk. Retrieved February 28, 2026, from https://www.partnershipagainstcancer.ca/topics/colorectal-cancer-screening-in-canada-2021-2022/increased-and-high-risk/increased-risk/
Dietitians of Canada. (2026). Nutrition Month 2026: Nourish to flourish. Retrieved February 28, 2026, from https://www.dietitians.ca/Events/Nutrition-Month
Harvard T.H. Chan School of Public Health. (n.d.). Oats. The Nutrition Source. Retrieved February 28, 2026, from https://nutritionsource.hsph.harvard.edu/food-features/oats/
Heart & Stroke. (n.d.). Fibre and whole grains. Retrieved February 28, 2026, from https://www.heartandstroke.ca/healthy-living/healthy-eating/fibre-and-whole-grains
Health Canada. (n.d.). Assessment of a health claim about barley products and blood cholesterol lowering (beta-glucan). Government of Canada. Retrieved February 28, 2026, from https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/assessment-health-claim-about-barley-products-blood-cholesterol-lowering.html
Health Canada. (n.d.). Dietary reference intakes tables: Reference values for macronutrients. Government of Canada. Retrieved February 28, 2026, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
Health Canada. (n.d.). Fibre. Government of Canada. Retrieved February 28, 2026, from https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
Health Canada. (n.d.). Summary of the assessment of a health claim about oat products and blood cholesterol lowering (beta-glucan). Government of Canada. Retrieved February 28, 2026, from https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/products-blood-cholesterol-lowering-summary-assessment-health-claim-about-products-blood-cholesterol-lowering.html
National Academies of Sciences, Engineering, and Medicine. (2005). Dietary reference intakes for water, potassium, sodium, chloride, and sulfate (Chapter 6: Water). Retrieved February 28, 2026, from https://www.nationalacademies.org/read/10925/chapter/6
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