March is National Nutrition Month ® This is an annual event celebrated by the Academy of Nutrition and Dietetics since 1973. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

The Academy has a wonderful website with lots of ideas on how to celebrate this special month by learning more about nutrition and good research-based information from Registered Dietitians. One of their fact sheets offers 20 Health Tips. I’ve picked out 10 of my favorites from their list.

1. Eat Breakfast Start your day with a healthy breakfast that includes lean protein,
   whole grains, fruits and vegetables. Try making a breakfast burrito with
   scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
2. Be Active Regular physical activity has many health benefit. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don’t have to hit the gym – take a walk after dinner or put on music and dance at home.
3. 

   MyPlate 5 food groups: Fruits, Grains, Dairy, Protein, and Vegetables

   Fix Healthy Snacks Snacks can fit into a healthy eating plan and can sustain your energy levels between meals, especially when they include a combination of foods. Choose your snacks from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.

4. Follow Food Safety Guidelines Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Test your food safety knowledge or find out if it’s time to toss those foods by downloading the FoodKeeper App that can be found at foodsafety.gov.
5. Get Cooking Preparing foods at home can be healthy, rewarding and cost- effective. Cooking at home can also help your stay on track with healthy eating. Invest in the right tools to make working in the kitchen easier.
6. Order Out without Ditching Goals You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, if available, and look for healthier options that are grilled, baked, broiled or steamed.
7. Eat Seafood Twice a Week Fish and shellfish are a good source of protein and contain a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.
8. Explore New Foods and Flavors Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Commit to trying one new food each week.
   

   plant-based burger; made of zucchini, green pea, seasoning, herbs, and spices

9. Experiment with Plant-Based Meals This doesn’t mean you have to buy those expensive processed meat substitutes. Expand variety in your menus with budget friendly meatless meals. Try substituting some or all of the meat in recipes with plant-based sources of protein such as beans, tofu, vegetables, lentils, unsalted nuts and seeds. Try including one meatless meal per week to start.
10. Make an Effort to Reduce Food Waste It’s estimated that Americans throw away billions of pounds of food each year either at home or when eating out. A lot of food waste can be prevented, especially at home. Check out what foods you have on hand before stocking up at the grocery store. Plan meals based on leftovers and only buy perishable foods you will use or freeze within a couple of days. Managing these food resources can help save nutrients and money.

If you want to see the entire list of 20 Health Tips, go to The National Academy of
Nutrition and Dietetics’ website  and look under the Resources for March is National Nutrition Month ® . . They have additional information on many of these ideas and how you can incorporate them into a healthy lifestyle. It’s hard to make health changes all at once, why not pick a few of these ideas that you want to work on and give them a try during this special month.

Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at clsyracu@ncsu.edu