March has been designated National Nutrition Month. It is a month when the focus is on the importance of making good food choices and developing healthy eating and physical activity habits.

Now is always the best time to look at our food habits and determine what we should change to promote a healthy life. The U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS) have developed dietary guidelines for Americans. By comparing our choices to those recommended in the dietary guidelines and making one small change, we can work toward a healthier life.

First, USDA and HHS recommends maintaining a healthy weight. It is important to balance the intake of a variety of nutrient-dense food and beverages from all the basic food groups. It’s important to maintain a healthy weight through life to prevent disease related to obesity. Healthy weight loss is encouraged if a person is overweight or obese.

The second recommendation is to focus on increasing the intake of fruits and vegetables. Five serving of fruits and vegetable should be eaten daily. It is also recommended to consume less saturated fat by choosing lean meats and low fat dairy products. It’s important to choose fiber-rich foods often, with at least half of the grains being whole grains. Salt intake should be decreased by choosing and preparing foods with little salt.

Third, if a person chooses to drink alcoholic beverages, it should be done sensibly and in moderation. Women should have no more than one drink per day, men should have no more than two drinks a day, and a person should not drink every day. Alcoholic beverages should not be consumed by individuals who cannot restrict their alcohol intake, women who become pregnant, and those under the age of 21.

Fourth, everyone should promote food safety by maintaining clean hands and cooking surfaces. It is important to keep food stored at the proper temperature and cook food to a safe temperature to kill microorganisms. Separate raw and cooked food to prevent cross-contamination.

Lastly, it is important to participate in regular physical activity. Engaging in at least 30 minutes most days can reduce the risk of chronic disease in adulthood. Exercising for 60 to 90 minutes with moderate activity most days of the week can help promote weight loss. Weekly physical activity should include cardiovascular conditioning, stretching, and resistance exercises.

Let’s make March a successful National Nutrition Month by making the decision to change the way we eat, exercise and live.

Melissa Black is a registered dietitian who lives in Erda and currently works for Intermountain Healthcare. She received her bachelor’s degree in nutrition and food science from Utah State University.