In celebration of National Nutrition Month, I am sharing the 17 Health tips that I am presenting at the educational programs for the month of March.

Dedicate yourself to a healthy lifestyle in 2023 with these food, nutrition, and physical activity tips.

1. 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, lowfat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.

2. Make half your plate fruits and vegetables Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.

3. 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. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.

4. Be active Regular physical activity has so many health benefits. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

5. 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 the My Plate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.

6. Get to know food labels Reading the Nutrition Facts panel can help you shop and eat or drink smarter.

7. Consult an RDN Whether you want to eat better to lose weight or lower your risk or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.

8. Follow food safety guidelines Reduce your chances of getting sick by practicing proper food safety. This includes: Regular handwashing, separating raw protein foods from ready-to-eat foods, cooking foods to the appropriate temperature by using a food thermometer, and refrigerating food quickly at a proper temperature to slow bacteria growth.

9. Get cooking Preparing foods at home can be healthy, rewarding and cost – effective.

10. Dine out without ditching your goals You can eat out and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Compare nutrition information, and look for healthier options that are grilled, baked, broiled or steamed.

11. Enact family meal time Plan to eat as a family at least a few times each week.

12. Banish brown bag boredom Whether it’s a lunch for work or school, prevent brownbag boredom with easyto fix, healthy lunch ideas. Try a whole pits pocket with veggies and hummus or a low sodium vegetable soup with whole grain crackers or a salad of mixed greens with low-fat dressing and a hardboiled egg. 13. Drink more water Quench your thirst by drinking water instead of sugary drinks. Stay well hydrated by drinking plenty of water.

14. Explore new foods and flavors Add more nutrition and eating pleasure by expanding your range of food choices. Try different versions of familiar foods like purple asparagus, Honeycrisp apples, or quinoa.

15. Eat seafood twice a week Seafood – fish and shellfish contain a range of nutrients including healthy omeg-3fats. Salmon, trout, oysters and sardines are higher in omega 3’s and lower in mercury.

16. 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.

17. Experiment with more plant-based meals Expand the variety in your menus with budget friendly meatless meals.

Watch for more nutrition facts for National Nutrition Month, 4-H auction, and Healthy Cooking School. If you have questions or would like to share some of your tips for working and living in Pecos County with our readers, please call me at the Pecos County AgriLife Extension Services, 432-3362541. Make sure you check us out on the web or face book. The members of Texas A&M AgriLife will provide equal opportunities in programs and activities, education, and employment to all persons regardless of race, color, sex, religion, national origin, age, disability, genetic information, veteran status, sexual orientation or gender identity and will strive to achieve full and equal employment opportunity throughout Texas A&M AgriLife.