It’s March and you know what that mean….Happy National Nutrition Month® everyone.

The America Dietetic Association (ADA) was spot on with this year’s topic, “Nutrition from the Ground Up,” which is probably one of my favorites so far.

The ADA chose this theme to remind people that healthy eating stems from the basics. Or basically, you have to build your nutritional health from the ground up.

When it comes down to it, we all know what we should be eating, but sometimes it’s easier said then done. In the spirit of National Nutrition Month® I though we could revisit the healthy eating 101 basics:

- Eat lots of fruits and vegetables: Try to count the number of fruits and vegetables you’ve eaten today. If your among the majority of Americans not eating the eight servings recommended in the Dietary Guidelines, don’t worry. It’s easy to add more produce to your diet. Be sure to have a fruit or vegetable at every meal. And include at least one a day as a snack. Also, don’t forget that fresh, frozen, and canned fruits and veggies count too!

- Choose whole grains: Unlike refined grains (white bread, flour, and rice), whole grains contain all three parts of the grain so they’re rich in fiber, vitamins, minerals, and healthy antioxidants called polyphenols. Some awesome whole grain options include buglar, barley, farro, brown rice and pasta, whole wheat bread, whole wheat flour, and popcorn.

- Pack in 2-3 servings of nonfat/lowfat dairy daily: No bones about it, we all need calcium. And dairy one of the best sources of this important nutrient. Most individuals need about 1000mg a day. As an example, you could easily meet this requirement by having 2 glasses of milk and a cup of Chobani.

- Opt for lean and plant-based sources of protein: Fish, chicken, and lean cuts of red meat (filet mignon, sirloin, top round) are all excellent choices because they’re high in protein but low in saturated fat. Also, other great options include beans, nuts, nut butters, and Chobani Greek Yogurt.

And for mealtimes, a great rule of thumb is to fill half you plate with veggies, one quarter with whole grains, and the remaining quarter with protein.

For more tips on building your healthful diet from the ground up, during National Nutrition Month® and all year long, visit www.eatright.org and click on “For the Public.”