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Put Your Best Fork Forward During March, National Nutrition Month

Julie Garden-Robinson, Food and Nutrition Specialist

Everything we eat and drink matters as we choose a healthful diet. Practice cooking more at home and experiment with healthier ingredients.

Do you make every bite count?  Ask yourself some questions about each of the five food groups.

  • Do you include a variety of vegetables on your plate? 
    • Try dark green, red and orange veggies, beans and peas and starchy veggies such as corn. Experiment with different vegetables when making soups and salads.
  • Do you choose naturally sweet fruit for snacks, salads or include them in main dishes?
    • Include fresh, frozen, canned, dried and 100 percent fruit juice. Have you tried making fruit salsa? As the weather warms, try grilled fruit.
  • Do you make half of your grains whole grains?
    • Look for “whole grain” as the first ingredient on food labels. Choose whole grain cereal, whole-grain toast or brown rice instead of white rice.
  • Do you mix up your choices in the protein group?
    • Be sure to choose lean or extra-lean ground beef, and remove the skin from chicken. Try adding some protein-rich chickpeas or beans to main dish casseroles to stretch your protein. Include fish (tuna, salmon, etc.) a couple times a week on your menus.
  • Do you choose low- and fat-free dairy items to get the most nutrition for your calories?
    • Try raw veggies with yogurt dip. Sprinkle some cheese on top of casseroles. Try a fruit smoothie made with yogurt.

Visit for recipes and tips.

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Sponsored in part by the Sanford Health Foundation.

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