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March 3, 2014

National Nutrition Month®: Week 1 Healthy Living Tips

Each year, the Academy of Nutrition and Dietetics declares March National Nutrition Month®. This year’s theme is “Enjoy the Taste of Eating Right.” To celebrate, we are sharing a health tip for every day of the month. Check out the tips for Week 1 and don’t forget to share them with your friends on Facebook and Twitter.

Check out the FULL version of the
"31 Days of Healthy Living" calendar

Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and even vegetables.


Make 1/2 Your Plate Fruits & Veggies

Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.


Celebrate Meatless Mondays

Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or make a spicy tofu stir-fry with fresh or frozen vegetables. Check out this recipe for Vegetarian Tortilla Lasagna.


Watch Portion Sizes

Do you know if you’re eating the proper portion size? Get out the measuring cups and compare your portions to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.


Use Smart Substitutions

Try substituting lower-calorie, lower-fat ingredients for high-calorie ingredients and you won’t even tell the difference in the finished recipe. Try substituting some of the butter in baked goods with bananas, applesauce or prune puree.


Be Active

Regular physical activity lowers blood pressure and helps your body control stress and weight. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

Choose Whole Grains

Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.

Choose, Pick, Make Healthy Snacks

Healthy snacks can sustain your energy level between meals. Whenever possible, make your snacks a combination of lean protein and fiber. Try low-fat yogurt with fruit,  whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.

Pass (On) the Salt

The USDA recommends consuming less than 2,300 milligrams of sodium a day (or about one teaspoon of salt). Instead of reaching for the salt shaker, try alternative seasonings like herbs, spices and garlic. 


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