National Nutrition Month
During National Nutrition Month the Academy of Nutrition and Dietetics encourages everyone to include healthy foods from all food groups through this year's theme: "Get Your Plate in Shape." 
Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles.
Make half your plate fruits and vegetables.
- Eat a variety of vegetables, especially dark-green, red and orange varieties, as well as beans and peas.
- When buying canned vegetables, choose "reduced sodium" or "no salt added" whenever possible. Rinsing whole varieties like beans, corn and peas can also reduce sodium levels.
- Dried and frozen fruits and those canned in water or their own juice are good options when fresh varieties are not available.
- Make sure every meal and snack has at least one fruit or vegetable or both.
Make at least half your grains whole.
- Choose brown rice, barley and oats and other whole grains for your sides and ingredients.
- Switch to 100-percent whole-grain breads, cereals and crackers.
- Check the ingredients list on food packages to find foods that are made with whole grains.
Switch to fat-free or low-fat milk.
- Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.
- If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage
