Q: Is March still considered Nutrition Month?

A:Yes, National Nutrition Month is in March, and the 2009 theme is “Eat Right.” The campaign, created by the American Dietetic Association, focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Eating right doesn’t have to be complicated. Start with these recommendations:

• Make a plan: Adopt a few specific small changes, such as adding one piece of fruit to your diet each day. These aren’t difficult to do but can make a huge difference to your health.

• Focus on your food: Plan out your meals so you aren’t forced to make unhealthy decisions based on convenience. Making sure you eat balanced meals with appropriate portions will help you manage your caloric intake.

• Make calories count: Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients — and lower in calories.

• Focus on variety: Eat foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables such as leafy greens and broccoli and orange vegetables like carrots and sweet potatoes.

• Vary your protein choices with more fish, beans and peas. And, eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day.

• Know your fats: Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.