March is National Nutrition Month, a very special month for the nearly 70,000 registered dietitians in the U.S., myself included! Sponsored by the American Dietetic Association, National Nutrition Month is a nutrition education and information campaign designed to focus attention on the importance of making smart food choices and sound eating and physical activity habits.

The theme of National Nutrition Month this year is “improving your nutrition from the ground up.” Here are some quick tips from registered dietitian and ADA Spokesperson, Toby Smithson, on how you can do just that:

1. Focus on fruits and veggies: “Take a good look at your current diet you’ll probably realize you’re not eating enough fruits or vegetables,” says Smithson. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”
2. Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area. “This can be a great way to eat well and support your community at the same time,” Smithson says.
3. Make calories count: “Too often, people think of foods as good or bad and that only those on the ‘good foods’ list are okay to eat,” says Smithson. “When you’re choosing between options, focus instead on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need to achieve a healthy weight, visit www.MyPyramid.gov.
4. Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson says. “Expand your horizons. Try a fish you’ve never eaten before or find a new vegetable recipe. By testing yourself, you might find new healthy favorites to add to your regular grocery list.”
5. Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” says Smithson. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”

Finally, if you know a dietitian, don’t forget to give them some special recognition on March 10th, which is Registered Dietitian Day – a special day to increase awareness of registered dietitians for their commitment to helping people enjoy healthy lives. —Patricia Bannan, M.S., R.D.

Patricia Bannan, M.S., R.D., is a registered dietitian. Specializing in nutrition and health communications, she develops news segments for television stations and writes articles for leading magazines and Web sites. Bannan has appeared as a guest expert on more than 30 news shows, including ABC, CBS, Fox, and NBC’s Today show. Her book, “Eat Right When Time Is Tight,” will be out this fall. Follow her on Twitter @NutritionGoGo or visit PatriciaBannan.com.