March is National Nutrition Month, an annual campaign created by the Academy of Nutrition and Dietetics to encourage everyone to make healthy, informed food choices for a longer, healthier life. A healthy food choice is one that contributes to your overall social, emotional, and physical well-being. Eating healthy foods satisfies your nutritional needs while making you feel strong, alert and well. Small and simple changes in what you eat and how much physical activity you get can make a big difference in your life.

Check out 20 healthy tips below that will help you eat better to feel better:

Eat a variety of healthy and nutritious foods daily

• Focus on the five food groups: protein, grains, vegetables, fruits, and dairy (or fortified soy alternatives)
• Stay hydrated by drinking 8 glasses of water a day
• Learn how to read Nutrition Facts Labels to make informed choices on what you’re eating and drinking to meet your nutrition needs
• Avoid distractions while eating, such as silencing your phone, to help you enjoy your food more and prevent overeating
• Slow down and take the time to enjoy your food, the textures, smells, and flavors

Plan your meals weekly in advance

• Use a grocery list or app to track what you’re eating and avoid sugary foods
• Look for healthy menu options when dining out by asking questions and comparing nutrition information
• Choose healthy recipes to cook at home, which can be cost-effective and fun to try 
• Eat nutritious snacks at school or work such as fruits, carrots or nuts
• Plan ahead and pack healthy snacks if you’re going to be away from home; you’ll save money and avoid eating sugary or empty calorie foods 

Expand your skills to create tasty meals

• Keep healthy ingredients stocked in your fridge and pantry such as olive oil, spices, onions, peppers, and more
• Practice proper home food safety by properly washing your hands, separating raw foods from ready-to-eat and cooking foods to the appropriate internal temperature
• Share meals as a family for children to learn about good nutrition and have more family bonding time
• Reduce food waste by planning your meals weekly, only buying perishable foods for a few days and freezing what you don’t eat 
• Experiment and try new spices to enhance your food such as red pepper flakes, cracked black lemon pepper or a bit of honey

Be active and move your body

• Spend 30 minutes a day doing physical activity such as going for a walk, dancing or a no-equipment-needed workout at home
• Experience the benefits of rest by sleeping 7 to 9 hours every night
• Prevent headaches and fatigue by reducing your screen time on phones, computers and TV
• Limit caffeine, sugar and sweets to help you feel more alert, focused and energetic
• Talk to a Registered Dietitian Nutritionist (RDN) to get personalize nutrition advice