Spring is arriving, and National Nutrition Month continues in full swing. Thank you for participating in the Dinner Tonight Healthy Cooking school on Thursday. It was great to see the many friends and participants.

Dedicate yourself to a healthy lifestyle in 2022 with these food, nutrition, and physical activity tips.

Eat breakfast. Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.

Make half your plate fruits and vegetables. Fruits and veggies add vitamins, minerals, and fiber to your plate. Experiment with different types, including fresh, frozen and canned.

Watch portion sizes. Get out the measuring cups, and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods.

Be active. Regular physical activity has many health benefits. Start by doing what exercise you can for at least 10 minutes at a time. You don’t have to hit the gym - take a walk after dinner.

Fix healthy snacks. Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of grains, fruits, vegetables, dairy, and protein.

Get to know food labels. Reading the nutrition facts panel can help you shop and eat or drink smarter.

Enact family meal time. Plan to eat as a family at least a few times each week. Set a regular mealtime. Turn off the TV, phones, and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

Drink more water. Quench your thirst by drinking water instead of sugary drinks. Stay well hydrated by drinking plenty of water if you are active, live or work in hot conditions, or are an older adult.

Eat seafood twice a week. Seafood contains a range of nutrients, including healthy omega-3 fats. Salmon, trout, oysters, and sardines are higher in omega-3s and lower in mercury.

Cut back on added sugars. Foods and drinks with added sugars can contribute empty calories and little or no nutrition. Reviewing ingredients on the food label can help you identify sources of added sugar.