By STEPHANIE FAROH
Extension Educator, Purdue Extension Kosciusko County

March is one of my favorite times of the year. Spring is right around the corner, the fun of March Madness is here, and most of all, March is National Nutrition Month. This year, the theme is “Bite into a Healthy Lifestyle.” National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Initiated in March 1973 as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition.

In honor of National Nutrition Month and to help you “Bite into a Healthy Lifestyle,” here are 15 health tips for 2015:

1. Eat Breakfast: Include lean protein, whole grains, fruits and vegetables.
2. Make Half Your Plate Fruits and Vegetables: Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Frozen and canned are great alternatives.
3. Watch Portion Sizes: Do you know if you’re eating the proper portion size? Get out the measuring cups and see how close your portions are to the recommended serving size.
4. Be Active: Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for 10 minutes at a time.
5. Fix Healthy Snacks: Healthy snacks can sustain your energy levels between meals.
6. Get to Know Food Labels: Ever wonder about what the numbers in the Nutrition Facts panel really mean? To learn more about food labels, see “Shop Smart – Get the Facts on Food Labels” at www.eatright.org/nutritiontipsheets.
7. Consult an RD: Whether you want to lose weight, lower your cholesterol or simply eat better, consult the experts!
8. Follow Food Safety Guidelines: The CDC estimates that one in six Americans gets sick from foodborne disease each year.
9. Get Cooking: Cooking at home can be healthy, rewarding and cost-effective.
10. Dine Out without Ditching Your Goals: The key is to plan ahead, ask questions and choose foods carefully. Look for grilled, baked, broiled or steamed items.
11. Enact Family Meal Time: Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week.
12. Banish Brown Bag Boredom: Try whole-wheat tortilla filled with chicken, mushrooms, onions and tomatoes; baked potato topped with broccoli, low-fat cheese and salsa; or spinach salad with sliced pear, red onion and low-fat feta cheese.
13. Drink More Water: Drink water instead of sugary drinks and let thirst be your guide.
14. Explore New Foods and Flavors: When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family.
15. Eat Seafood Twice a Week: Seafood contains a range of nutrients including healthy omega-3 fats. Salmon, trout, oysters and sardines are higher in omega-3s and lower in mercury.

Celebrate National Nutrition Month by trying something new. Here’s to a healthier you.

For more information please call Stephanie at the Purdue Extension Kosciusko County office at (574) 372-2340, or email at [email protected].