Do you eat Five a day?

Here's some more ideas for healthier eating and ways to add more fruit and vegetables to your diet during National Nutrition Month. Don't just do it this month. Simple changes can have long lasting effects.

Start with Breakfast- instead of orange juice, eat on orange. When you have an omelet add a vegetable such as spinach or mushrooms. Make toast from whole grain bread. Choose cereal that is high in fiber.

Add more vegetables to dinner. Don't just serve one veggie, serve two. Always serve a salad. i admit I use a lot of the bagged salad greens but I don't like to wash lettuce.

Make different choices in restaurants. Ask to substitute a vegetable for French fries or order a baked potato instead. Ask for salad dressing on the side.

Make good snack choices. This is the perfect place to nibble on fruit. If you crave something crunchy and salty, look for low fat snacks like pretzels or crackers that are high in fiber.

March is National Nutrition Month

There is so much information available on "how to live a healthy life" it is difficult to keep it all in your mind, especially when you are planning meals.

Here are some simple ideas that can lead to big changes:

Make your calories count by eating foods high in nutrients such as lean protein, whole grains and fruits and vegetables.

Certain food groups such as dark green leafy vegetables, brightly colored fruits and vegetables (sweet potatoes, berries)and fish that is high in omega-3 fatty acids provide extra value so include them often.

Add more whole grains such as brown rice, whole wheat couscous and multi-grain pasta as they are high in fiber and packed with nutrients.

Limit fats, especially the saturated fats in animal products (meats, eggs, dairy products). This also helps with weight control.

Because it takes a lot of work to obtain all the recommended amounts of vitamins and minerals in your diet, I recommend a daily multivitamin. In these dreary months in Minnesota (and other northern climes) there is not enough sun for your body to produce adequate Vitamin D.

Exercise daily or at least several times a week.

Healthy eating and exercise are directly related to physical fitness and improved health. Try making changes, just a few at a time, in National Nutrition Month!

Seven Layer Taco Dip

Last night we sat outside and had dinner at Dos Gringos (in Phoenix, not Minneapolis!). For a starter we had Seven Layer Taco Dip. It was served very attractively in a small cast iron skillet on a large platter surrounded with freshly fried tortilla chips. It would be very easy to recreate this popular appetizer. Spoon about 1 cup bean dip and 1 cup chile con queso into a 5-inch cast iron skillet without stirring. Sprinkle generously with queso fresco and as much chopped jalapeno peppers as you like. Heat this in a 350 degree oven about 20 minutes until hot. Top with a scoop of guacamole, a scoop of sour cream and fresh tomato pico de gallo. Surround the pan with tortilla chips. Of course, it tastes best if you make the guacamole and pico de gallo (or salsa) from scratch. Unfortunately tortilla chips at home never taste as good as in Mexican restaurants!