March is National Nutrition Month! To celebrate, here are a few tips for improving what you eat:

Eat more whole fruit instead of juice. Whole fruit provides more fiber and fewer calories than juice.
Choose lower fat dairy products. Low fat and fat free milk, yogurt, cottage cheese, and cheese are linked to reduced risk of diabetes, high blood pressure, stroke, and inflammation.
Eat more oatmeal. Oats contain soluble fiber and lower bad cholesterol. Choose plain oatmeal and flavor it with fresh or dried fruit, cocoa powder, or nuts.
Use whole grain bread for sandwiches. Look for the Whole Grain Council’s “100% whole grain” stamp.
Skip extra calories from spreads. Add moisture to sandwiches with a slice of tomato, lettuce, or mustard instead of fats like mayonnaise, butter, or margarine.
Stock up on boneless, skinless chicken breasts. They are a convenient protein source that is low in fat and calories.
Eat fish at least twice a week. Fish is a good source of protein and omega-3 fatty acids. Skip breaded, fried fish and rich sauces that cancel out the benefits.
Choose brown rice. Research suggests that brown rice lowers diabetes risk.
Eat more veggies. Eat plenty of non-starchy vegetables every day. They are high in nutrients and low in calories.
Lighten up your mashed potatoes. Substituting buttermilk for whole milk, butter, and/or cream decreases calorie and fat intake while providing much-needed calcium.
Cook with broth instead of cream. Low-sodium, fat-free broth with a splash of low-fat milk can sub for cream in sauces, soups, and gravies. Thicken as needed with a little cornstarch dissolved in water.
Save dessert for special occasions. High calorie desserts can undo all your smart food choices. Instead, satisfy your sweet tooth with fruit.