Registered dietitian Theresa Stahl shares her insights on healthy eating, portion-control tips, power-packed recipes, and food reviews.

March is National Nutrition Month.  And no matter how old you are, making healthy food choices and being physically active will help you feel your best.  The American Dietetic Association offers these tips:

• Make your calories count.  Think nutrient-rich rather than "good" or "bad" foods.  The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories.  Making smart food choices can help you stay healthy, manage your weight, and be physically active.
• Focus on variety.  Eat a variety of foods from all the food groups to get the nutrients your body needs.  Fruits and vegetables can be fresh, frozen or canned.  Include more dark green veggies such as leafy greens and broccoli and orange vegetables like carrots and sweet potatoes.  Vary your protein choices with more fish and beans.  And, eat at least 3 servings of whole grain cereals, breads, crackers, rice or pasta every day.
•  Know your fats.  Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease.  Most of the fats you eat should be monounsaturated, such as olive and canola and nut oils.
• Be physically active for fitness and health.  Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.  You can break up your physical activity into 10 minute sessions throughout the day.  Always check with your doctor before starting an exercise program. 

Visit www.MyPyramid.gov for personalized eating plans for healthy adults and children over the age of two and interactive tools to track food choices, stay active and eat right.