Nutrition tips to stay healthy through the month of March

OSCEOLA COUNTY — With March being National Nutrition Month, MSU Extension wants to help local residents begin or keep a healthy lifestyle through nutrition. Every week through the month, the Herald Review will publish a selection of tips recommended by MSU Extension health educators and nutritionists.

Start your day with breakfast

Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Get moving!

It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Sweet dreams to better health!

According to the CDC your quality and quantity of sleep affects your health! Here is a ‘suggested’ prescription for sleep: Newborns should get 16 to 18 hours a day, preschool aged children should receive 11 to 12 hours a day, school-aged children should sleep at least 10 hours a day, teens should receive nine to 10 hours a day, and adults should get seven to eight hours a day.

Snack smart

Snacks are a great way to refuel. Choose snacks from different food groups — a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking.

What foods are hot in March?

Eating seasonal fruits and veggies not only adds variety, it saves on your food budget! Artichokes, arugula, asparagus, avocados, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower , chives, collards, endive, garlic, grapefruit, guavas, kumquats, leeks, lemons, limes, mandarins, mint, onions, oranges, parsley, parsnips, potatoes, radishes, rhubarb, rutabaga, strawberries, tangerines, turnips, spinach and walnuts.