Did you know that March is National Nutrition Month? No matter your age, eating healthy, nutrient rich foods is important for your body to function. Let us look at some simple ways to get the most out of what you eat.

• One of the most important things you can do is to drink water. Most people do not drink enough water during the day. One gallon each day is recommended, that’s 128 ounces! One of my Yoga instructors calls water “joint juice”. So, keep that joint juice handy!

• Getting enough protein in your meals is key to helping you feel satiated and get through to your next meal while decreasing your desire to snack. Some of best sources of protein are chicken, beef, and seafood. If you are vegetarian, you can increase beans in your diet. Dairy, like Greek yogurt and cottage cheese, provide a lot of protein in a small serving. Put a little granola or powdered peanut butter on your yogurt to get an extra boost or use the cottage cheese on a protein waffle with an avocado or slice of tomato.

• It goes without saying that fruits and vegetables are necessary for a well-balanced meal. You can make them fun if you have little ones by creating a veggie pizza or making a dessert from a banana, some frozen yogurt and adding nuts or granola. If you are always on the go, frozen fruit in a smoothie is a quick and easy breakfast to grab. Save time by buying pre-cut vegetables to have on hand for an afternoon snack. Try to eat all the colors of the rainbow; green cucumbers, yellow peppers, red tomatoes, purple cabbage; you get the idea!

• I know it’s easy to say but hard to do sometimes, but planning is so important when it comes to eating healthy. A little time spent looking in the pantry to see what you have on hand before heading to the supermarket not only reduces food waste, but also saves money. And if you have kids, get them involved! They tend to be more interested in eating the meal they helped plan for. Even the littlest helpers can have a job; stir something or help pour. Sure, it may cause a little mess, but try to look at it as making memories and setting a healthy example.

• Get out and move! While it doesn’t fall into the eating or drinking category of nutrition, it is still so vital to get your body moving for 20 to 30 minutes a day. Take a walk after dinner as a family and talk about what you ate and how it made you feel. Ride bicycles around a lake or a park. Go to the playground and run around with your kids instead of just watching them. If it is in your budget, find a gym that you feel comfortable going to and makes you feel good after leaving. There are, however, plenty of ways to exercise that do not require a gym membership or even equipment! Aside from the things mentioned above, using your own body weight is a great way to work out. Push-ups, squats, lunges, burpees, Heisman’s, jumping jacks, you get the idea. There are You Tube videos of many exercises.  If I miss my Yoga or Tai Chi/Qi Gong class, I go to You Tube and choose whatever type of movement I’m in the mood for.

I know this past year has made it harder for some to get access to the things they need to stay healthy. The list above can be modified to fit your lifestyle and you can look for free or low-cost alternatives as needed. Eating out less, buying from a farmer’s market if possible, planning meals and snacks for the week based on what is on sale, and using coupons are great ways to save. And if you need more tips and resources, check out www.eatright.org for help from the Academy of Nutrition and Dietetics.  Check out iThrive, Dr. Peter J. D’Adamo’s The Geno Type Diet books, Dr. Joel Fuhrman’s cookbook Eat to Live, and Dr. David Perlmutter’s Grain Brain book.