March is National Nutrition Month. It’s a great time to think about what we eat, and how we can make healthy food and physical activity part of our lives.  We can celebrate by trying a new food or recipe, making healthy snacks with our kids, or adding a different physical activity into our daily routine.

This year’s theme is “Personalize Your Plate,” which is all about choosing food and fitness goals that work best for you. Our city and our neighborhoods are diverse, and folks have unique food preferences and tastes. That means we also have a lot of food choices around us. This month can be an opportunity to try something completely new and healthy.

Here are a few tips to help you get the most out of your food.

• Mix it up. Variety is key – the United States Department of Agriculture (USDA) recommends eating different types of vegetables and fruits, and choosing whole grains at least half the time. It’s also important to vary the type of proteins you eat. Choose different types or cuts of meat, chicken, or fish; experiment with beans and eggs; and eat a variety of low-fat or fat-free milk, cheese and yogurt.
• Plan ahead. Planning your meals each week can help you avoid grabbing last-minute, unhealthy fast foods. Have healthy snacks around such as carrots, celery, or baked tortilla chips with fresh salsa, to help you avoid mindless snacking on junk food.
• Limit restaurant meals. If you know you’re going out to eat, you can review the restaurant’s menu in advance to find healthy options, for example:

– Choose foods with vegetables as part of the meal, or add a side dish;

– Drink water or unsweetened coffee and tea, instead of sodas;

– Ask for dressings and sauces on the side, so you can control the    amount you use;

– Pay attention to calorie information when available.

• Make it yourself. Cooking meals at home allows you to have more control over what you eat and what’s in your food. Making healthy snacks and cooking full meals at home also helps you cut down on the amount of food you’re eating; and it allows you to add variety to your daily food routine.

Working with a registered dietitian can be useful for many people, and you can speak with your doctor for a referral. Also, check out these websites for more tips about healthy diet and physical activity:

• org – Academy of Nutrition and Dietetics
• MyPlate | U.S. Department of Agriculture

Oni Tongo is a project manager for Montefiore Health System’s Office of Community and Population Health.