March is National Nutrition Month ®, when the American Dietetic Association reminds us about the importance of healthy eating. This year’s theme is “Improving your nutrition from the ground up”. Now is the time to go back to the basics and build a healthy diet that includes healthy foods from all food groups.  

Despite the variety of nutrition messages over what not to eat plastered all over the media, Internet and from family and friends, many people still don’t have a clear idea of what foods they should be eating. By focusing on the positive components of foods you can help your clients develop a healthful approach to eating that will lead to a well-balanced and sensible diet.  

One way to help your clients make healthy choices is by encouraging them to include nutrient-rich foods into their daily eating pattern. Nutrient-rich foods have large amounts of key nutrients for fewer calories. These foods provide essential vitamins and minerals that the body needs to promote healthy growth, fight illness, increase energy levels and prevent chronic disease. Plus, being lower in calories helps individuals achieve maximum nutrition while still maintaining a healthy weight. Some nutrient-rich foods to focus on are:

• Whole grains, which are high in dietary fiber, B vitamins, iron and magnesium
• Fruits and vegetables, which are a great source of potassium, dietary fiber, folate and vitamins A,C and E
• Low-fat milk and milk products, which provide calcium, vitamin D, protein and potassium
• Lean meats, beans, nuts and seeds which supply protein, iron, zinc, B vitamins, vitamin E and magnesium

The “nutrition from the ground up” theme conjures up images of a backyard vegetable garden which certainly can be an element in a healthy lifestyle. However, you don't have to be a gardener to have a healthy diet. Fruits and vegetables are plentiful in your local grocery store or a farmer's market. Frozen, canned and dried produce provides greater variety and easier storage of foods particularly in winter when availability and access are limited. We can feel good about eating a wide range and variety of fruits and vegetables. 

This March take a new approach to purchasing, preparing and eating foods for a healthier you. For more information on National Nutrition Month, visit www.eatright.org and peruse Dairy Council of California’s downloadable handouts for information you can share with adults and children. 

Trina Robertson, M.S, R.D.

Project Manager