‘Personalize Your Plate’ during National Nutrition Month in March

National Nutrition Month is an annual campaign created by the Academy of Nutrition and Dietetics to focus attention on the importance of developing a healthful eating pattern.

This year’s theme, “Personalize Your Plate,” promotes creating nutritious meals to meet individuals’ cultural and personal food preferences.

A healthy eating routine includes a variety of foods from all the food groups: fruits, vegetables, grains, proteins, and dairy. ( Chocolate may need to be added as a “Pandemic Food Group.”)

These tips can help you get started:

1) Fill half your plate with fruits and vegetables

2) Get creative with produce by trying an assortment of colors and textures

3) Eat a variety of fruits and vegetables –– whole and fresh are best. Choose fruit juices that are 100- percent juice without added sugars.

4) Experiment with a variety of grains

• Use whole- wheat flour for baked goods

• Choose whole- grain corn or whole- wheat tortillas for tacos and wraps

• Substitute whole- grain noodles for pasta

5) Choose a variety of lean protein foods and prepare in a healthful way such as baked or grilled instead of fried

• Include beans, peas, lentils, nuts, and seeds as plant- based proteins

• Choose seafood at least twice a week, especially those containing omega 3 fatty acids ( salmon, trout, mackerel, or albacore tuna)

• Choose leaner cuts of meat and poultry without the skin

6) Include a variety of low- fat or fat- free dairy options such as milk, yogurt, cheese, or calcium- fortified soymilk

7) Fats

• Choose monounsaturated fats such as olive, canola, or peanut oil, avocados, peanut butter, and most nuts

• Choose polyunsaturated fats such as corn, soybean, safflower, or sunflower oil, walnuts, sesame, pumpkin, and flax seeds

Make gradual changes in your eating pattern until you have included these healthy recommendations. Spice up your meals with foods and flavors you enjoy in order to “Personalize Your Plate.”