March 2026 Newsletter

PSI BE WELL NEWSLETTER ISSUE 03 / MARCH 2026 WWW.HEALTHYWAY-PSI.COM NATIONAL NUTRITION MONTH Eating Real Food Nutrition is the foundation of health, influencing disease prevention and overall well-being. Dietary habits can shape long- term health outcomes. The Dietary Guidelines for Americans reflects the latest in nutrition science and public health needs, marking what public health officials describe as the most “significant reset” of federal nutrition policy in decades. At its core, the new dietary guidance emphasizes a simple directive: “Eat real food.” The 2025-2030 guidelines define real food as whole, nutrient-dense and naturally occurring, placing it back at the center of Americans’ diets. Here are some major changes to the guidelines from the previous recommendations: The New Pyramid: The new visual places meats, cheese and vegetables in the widest part at the top. This flexible framework is designed to guide better choices, rather than focus on specific meals. Ultra-processed foods (UPFs) : Aim to avoid packaged and ready-to- eat foods that are salty or sweet (e.g., chips, cookies and candy) and limit foods and beverages with artificial flavors, dyes, preservatives and sweeteners. Protein: Prioritize protein at every meal, with a goal to get 1.2 to 1.6 grams per kilogram of a person’s body weight daily. Protein from both animal and plant-based sources are encouraged. Dairy: Full-fat dairy with no added sugars is a major shift from the long-standing recommendation for fat-free or low-fat milk and yogurt. Added sugars: Adults should limit their intake to no more than 10 grams per meal, and no amount of added sugar is suitable for children aged 5 to 10. Alcohol: Adults are encouraged to limit alcohol consumption without providing exact figures. Be Well Spotlight Message from the Health Coach Marty and Michelle Dawson are making healthy eating look like a Pinterest-worthy inspiration with their new fridge salad bar . This storage kit is helping them get in more vegetable servings in a convenient way. Take advantage of one-on-one nutrition coaching with PSI’s Registered Dietitian and Health Coach. There is no one-size-fits-all approach when it comes to healthy eating. Working with a health coach can help you define your nutrition goals and make small, sustainable changes that add up to big results. Bonus: You can earn 10 Wellness Points for completing a coaching session. UPCOMING EVENTS Voya Financial will present on Spring Cleaning Your Finances. March Cafe Chat March 12, 2026 PSI’s 6-week healthy habits challenge is going strong. Don’t forget to sign up for one group coaching call . Maintain No Gain Challenge February 9-March 23 PSI Employees will collect non-perishable food items. Put your engineering skills to use & build a creative canned food structure. Hammer Out Hunger March 1-March 27 Health Awareness Spotlight

M A R C H 2 0 2 6 P S I B E W E L L N E W S L E T T E R Understanding Vitamin D Supplements Vitamin D is especially important during the winter because reduced sunlight exposure limits the body’s ability to produce it naturally, increasing the risk of deficiency. This nutrient plays a critical role in maintaining strong bones and teeth by aiding calcium absorption, supports immune function to help fight seasonal illnesses and regulates mood. Since shorter days and colder weather make sun exposure difficult, incorporating vitamin D-rich foods or supplements becomes essential for overall health during the winter months. Vitamin D supplements are recommended for those with low blood levels. While 30 ng/mL is sufficient, many experts agree that optimal levels fall between 40-60 ng/mL. Forms of supplementation include capsules, gummies, liquid products, powders, and dissolving tablets. It’s important to purchase high-quality supplements that have been independently tested. While dietary supplements, including vitamin D3, can be beneficial, too much can cause harm. When you consume in excess, calcium can build up in your blood and cause nausea, vomiting, weakness, decreased appetite, constipation and frequent urination. The FDA recommends that all consumers consult their doctor or pharmacist before taking supplements. Coach Tip: Vitamin D is best paired with Vitamin K for bone health. Be sure to take your vitamin d supplements with a meal containing a healthy fat to optimize absorption because it is a fat-soluble vitamin. Ingredients • 1 pound salmon (3-4 fi llets), pat dry • 2 Tbsp. olive oil • 1 red onion (chopped) • 1 cup baby carrots or sweet potato • ¼ cup parsley (chopped) • 1 cup orange juice (divided) • 1 Tbsp. honey • Salt and pepper to taste • 1 orange or lemon, cut into wedges Directions 1. Preheat oven to 400 F. 2. In an oven-safe skillet, heat oil on medium- high heat. 3. Add the onion, carrots (or sweet potato), parsley and ½ cup of orange juice. Cook for 5-8 minutes. 4. In a small bowl, mix ½ cup orange juice and honey. 5. In the center of the skillet, add the salmon fillets and season with salt and pepper. 6. Pour the orange juice and honey mixture over the top. 7. Bake the entire skillet in the oven for 16-18 minutes or until the fish is flaky. 8. Garnish with orange or lemon wedges. Nutritional Information (Per Serving): Total calories: 334 calories, Total fat: 19 g, Protein: 23 g, Sodium: 84 mg, Carbohydrate: 17 g, Dietary fiber: 2 g, Saturated fat: 3 g. Source: MyPlate More National Nutrition Month Resources: • Improving Your Eating Habits • Eat Right for Life • 5 Tips to Curb Late Night Snacking Citrus Salmon Fillets