By John A. Ruibal, MS, RDN, CSSD, Prowers Medical Center Registered Dietitian/Nutritionist

March is designated as National Nutrition Month. It is a month to promote health and wellness through eating and lifestyle choices. This year’s theme is “Prioritize your plate.”

There are many nutritional guidelines published to help with making better food choices. The current edition of the “Guidelines for Americans 2020 – 2025,” is a good place to start, as it highlights the nutritional needs for most Americans. “Prioritize your plate” puts an emphasis on our own individual needs and goals to help us on our health and wellness journeys. The word “journey” is used because we must think long term over short term.

Here are a few ideas you can use to” prioritize your plate” that have big payoffs.

  1. Stay hydrated by making water your beverage of choice. Hydration needs vary from person to person, but many still underestimate how much water we actually need. A good place to start is to drink half of your body weight in ounces. So, if you weigh 150 pounds, start off by drinking at least 75 fluid ounces of water each day.

If you exercise or have a physical job, drink even more water to make up for your fluid losses. Stay away from sugary drinks, making water your go-to beverage.

  1. Half of your plate should be vegetables.Think variety with a lot of deep colors like red, orange, yellow and dark green. Try to eat them lightly seasoned and without the high-fat extras — such as cheese, butter or sour cream — that we often like to put on our veggies.
  2. Increase fiber intake by choosing whole grain starches, plenty of vegetables, beans and nuts. The average American only consumes about 17 grams of fiber per day. It is recommended for men to consume around 35 grams of fiber and women around 25 grams of fiber per day. As you increase fiber, increase your fluid intake. Fluid will help keep the fiber moving through the digestive tract.

The next two tips don’t involve your plate but play an important role in overall health and wellness.

  1. Get 20 to 30 minutes of exercise every day.This can be as simple as taking a walk after your meals or as involved as a structured exercise program. Exercise is as important to your plan as nutrition. You have to move every day to stay healthy.
  2. Work on getting more sleep.Around 7 to 9 hours per day is recommended. The quality of sleep is also important. Try to make your sleep environment dark, cool and free from distractions. Turn off all screens 30 minutes before bedtime — think smartphones and TVs. Sleep is important not only for rest and recovery but also for stress reduction.

Changing your eating habits is hard work and should be individualized. Dietitians have dedicated their lives to helping patients and clients achieve health and wellness by designing nutrition plans for them.

Make this year’s National Nutrition Month the month you make changes in your eating, exercise and sleep habits. Work on the easy steps of adding more water, veggies and fiber to your diet. If you need extra help, contact your primary care provider for a consult with a dietitian, who can help coach and be your partner in your wellness journey.