March is National Nutrition Month. This was created by the Academy of Nutrition and Dietetics to educate the public about healthy eating and help you make sound nutrition and lifestyle choices. The theme this year is "Eat Right, Your Way, Every Day." It's intended to celebrate you, your lifestyle and your individual uniqueness. Not everyone is the same; everyone has individual nutrition needs. Whether it is for cultural reasons, family tradition reasons, medical reasons or just a busy lifestyle, there are ways to be sure that you are "eating right" on a daily basis to ensure optimal health.

Childhood obesity is a serious problem in the United States. Obesity prevalence among children and adolescents is still too high, putting children and adolescents at risk for poor health. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

Get Your Kids Involved

Celebrate the month by teaching kids the importance of food, nutrition and eating skills: food to fuel busy, successful lives; nutrition to nourish strong bodies and smart brains; and eating skills to enjoy the social aspect of meals with family and friends.

How to get your kids involved: This one is fun for everyone and it can happen anywhere — your kitchen, the grocery store or a community garden. Every trip through the supermarket can be a nutrition lesson. Kids can learn to categorize food into groups: grains, fruits, vegetables, dairy and protein foods. They can choose new foods they want to try, including picking out a new fresh, frozen, canned or dried fruit each trip. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Remember, there is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! 

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  Families on the go — Just because a meal is prepared quickly doesn’t mean that it can’t be nutritious. Try crockpot dinners with lean meats, tacos or fajitas (made with corn tortillas, black beans, 2% milk cheese, avocado, and plain yogurt instead of sour cream), or a yummy baked potato topped with salsa, a variety of veggies and grilled chicken.

• Families that have a little more time — Get your kids involved! Have them help you make a salad. Kids pick out a recipe and help to prepare it. Kids can also set the table. The more involved they are, the more likely they are to consume what is prepared.
  
  
• Child athletes — A well-fueled athlete is going to be a happy athlete! Muscles need that nutritious energy to help your child run up and down the court/field. Be sure to have quick and easy snacks available to eat before practice. Try cheese sticks and crackers, peanut butter and apple, or a graham cracker and yogurt. Aim for 2 different food groups in the snack for a more complete nutrition delivery.

• Various cultures — Just because your traditional meals don’t follow the typical diet, doesn't mean this doesn't apply to you too!
• Mexican: Its not all just rice and tortillas — try jicama or chayote.
• Asian: Try stir fried chicken and vegetables like carrots and bean sprouts with brown rice.
• Italian: Try whole wheat pasta with lots of vegetables mixed in like spinach, chopped tomatoes, and squash or zucchini.

• Continue to make half of your plate fruit & vegetables — Fresh or frozen, the more colorful the better! Add spices and herbs for seasoning without having to add salt. Just make sure they aren't smothered in dressing or butter! On a budget? Try checking out local farmers markets in your neighborhood where produce is fresh and local — and many times you can bargain a good deal!

• Aim for 60 minutes of physical activity daily — Exercise can’t beat an unhealthy diet, but is extremely important in keeping your heart healthy and those unwanted pounds away. Start with 10 minutes at a time; every little bit helps. Being active together as a family provides excellent quality time together and it teaches children the importance of being healthy.

4 ways to help you provide your children with more nutritious options:

These small adjustments will make sure your kids are developing healthy eating habits that will carry them into adulthood. It might be time to make some changes, but don’t worry if your kids don’t take to eating a perfectly balanced diet right away.

Make Mealtime Meaningful

We all have busy schedules, but taking the time to sit down together for a family meal can have a huge impact on your kids’ relationship with food. They can see you eating, and enjoying, healthy options. If you have older kids who are busy with school, sports, and friends, family mealtimes will give you the opportunity to see how your kids are eating and enable you to encourage them to make healthier choices.

Take Baby Steps

New habits aren’t formed overnight. Don’t feel like you have to swap out all of your kids’ meals for more nutritious options all at once:

• Add in one more serving of vegetables per day. Then, after a few weeks, start adding one more serving of vegetables per meal.
• Swap out white rice for brown rice or cauliflower rice, or regular pasta for 100% whole wheat pasta.
• Switch from whole milk to low-fat milk.
• Drink more water and limit juices and sodas.

Balance is Best

Limit sugary options and junk food but don’t put them off limits entirely. Allowing your children to occasionally indulge in a sweet or salty treat won’t do much harm. Cutting them off altogether could cause them to go overboard the next time they are at a friend’s house and you’re not there to help them make a healthier choice.

Instead, teach your kids that a nutritious diet is about balance. You can have a slice of cake for dessert, but you have to eat some veggies too.

Have Healthy Options On-Hand

Keep fresh fruit and veggies stocked in your kitchen. Even better if it’s where you kids can see it.Be prepared for the week by making little snack bags of things like baby carrots, sliced apples, or homemade trail mix. Keep the junk food tucked away or simply don’t buy it. Out of sight, out of mind.