Get your plate in shape this March during National Nutrition Month with these ideas from the Academy of Nutrition and Dietetics:
- Make half your plate fruits and vegetables. Eat a variety of vegetables, especially dark-green, red and orange vegetables, plus beans and peas. Fresh, frozen and canned vegetables all count. Choose "reduced sodium" or "no-salt-added" canned vegetables.
- Make at least half your grains whole. Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.
- Switch to fat-free or low-fat milk. Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
- Vary your protein choices. Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.
- Cut back on sodium and empty calories from solid fats and added sugars.
- Drink water instead of sugary drinks. Choose 100% fruit juice instead of fruit-flavored drinks.
- Select fruit for dessert and eat sugary desserts less often.
- Enjoy your food, but eat less. Avoid over-sized portions. Use a smaller plate, bowl and glass.
- Cook more often at home, where you are in control of what's in your food.
- When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.
