March is National Nutrition Month and this year's theme is about getting your plate in shape! Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to "Get Your Plate in Shape."

• Make half your plate fruits and vegetables.

• Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose "reduced sodium" or "no-salt-added" canned vegetables.

• Make at least half your grains whole.

• Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice.

• Check the ingredients list on food packages to find whole-grain foods.

• Switch to fat-free or low-fat milk.

• Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

• Vary your protein choices.

• Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.

• Twice a week, make seafood the protein on your plate.

• Keep meat and poultry portions small and lean.

• Enjoy your food but eat less.

• Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.

• Avoid oversized portions. Use a smaller plate, bowl and glass.

• Cook more often at home, where you are in control of what's in your food.

• When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits, whole grains and try sharing a meal.

• Write down what you eat to keep track of how much you eat.

• If you drink alcoholic beverages, do so sensibly. Limit to one drink a day for women or to two drinks a day for men.

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world's largest organization of food and nutrition professionals. The academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy.

Find more healthy eating tips at:

• www.eatright.org

• www.kidseatright.org

• www.ChooseMyPlate.gov