March is National Nutrition Month, an educational campaign created by the Academy of Nutrition and Dietetics. The academy provides a variety of great resources ranging from healthy eating to physical activity.

Nutrition is something we should focus on all year long and through all stages of life, but we can use this month as a friendly reminder about the importance of making good choices.

One thing I struggle with is getting more fruits and vegetables in my diet. I think part of it has to do with the lack of fresh produce we have access to during the winter months. When grocery shopping, I always pay close attention to the fresh produce to check for any bruising or soft spots.

There are a handful of different ways we can increase our fruit and vegetable intake even during those cold winter months when access to produce might be limited. Canned, frozen, and dried vegetables and fruit are all great options. One important reminder is to check the nutrition facts label for any added sugar or salt.

Fruits and vegetables provide us with a variety of benefits like vitamins, minerals, and fiber. They are also a great way to help you stay hydrated and add a pop of color, flavor, and texture to meals and snacks.

A good goal is to get at least two cups of fruit and two and a half cups of vegetables in a day. If you struggle to reach your goal here are a few great ideas to try and increase your fruits and veggies.

• Mix up a smoothie for a refreshing afternoon snack or breakfast using milk and frozen fruit, I even like to add spinach to mine
• Try adding veggies to wraps or toppings on your pizza
• Instead of chips try swapping veggies to dip with your favorite dressing
• At your next cookout try grilling colorful vegetable kabobs, you could also add chicken or steak for protein
• Add color to your salad like fresh strawberries or blueberries
• Prep veggies ahead of time for quick on-the-go snacks like pepper strips, baby carrots, or broccoli florets
• Make it a habit, try adding fruit every morning with your breakfast like topping cereal or oatmeal with blueberries or adding veggies to your omelet
• Stock your freezer with frozen veggies to steam for easy side dishes or stir fry

Produce at the store can often be expensive, especially when it’s not in season. Try switching up the vegetables and fruit you would typically purchase and shop when it’s in season or on sale. Another great option is buying produce locally when you have access to it.

Kaitlynn Tonn is an OSU Extension Family & Consumer Sciences Educator and may be reached at 330-264-8722 or tonn.13@osu.edu
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This article was previously published in The Daily Record.