With the month of March comes the season for new beginnings, and the launch of National Nutrition month sponsored by the American Dietetic Association. Take this opportunity to spring into healthy eating habits, while planning ways to get in some physical activity with better weather on the way. By thinking ahead, you can drop those extra pounds and improve your overall health in preparation for enjoying some fun in the sun.

Eating healthy doesn't have to be a complicated matter. Keep it simple and stick to the basics. A healthy diet includes fruits, vegetables, whole grains, and low-fat or fat-free dairy, as well as lean meats, poultry, fish, beans and nuts. Just remember to avoid saturated fats, trans fats, cholesterol, salt and added sugars.

Although many of us find it hard to get enough fruits and vegetables, with a little creative thinking it's really not hard to incorporate them into our daily eating habits. Try topping off your pizza with your favourite fresh veggies. Instead of having chips with your favourite dip or low-fat dressing, replace them with crunchy veggies, or add some tasty vegetables to your omelette. Make a point of adding fruit to your breakfast. Even if you grab a frozen waffle on the run, you can take a piece of fruit to enjoy along with it. You can also whip up a smooth to go by mixing low-fat milk, frozen strawberries and a banana. It's a fast yet healthy way to start your day.

Not getting enough whole grains? Instant oatmeal is a great choice. You can use low-fat or fat-free milk instead of water, and even sprinkle on some dried cranberries and almonds for a tasty and healthy boost. Maybe you would prefer a whole grain English muffin or bagel. Whether toasted or plain, either would get you off to a good start and are much better choices than many popular breakfast cereals. In fact, when it comes to breakfast, there are many fast and easy choices available that can give your day a healthy boost.

Variety is the spice of life. Therefore, concentrate on eating a variety of foods from all the food groups. If fresh fruits and vegetables are not available, you can still get good nutrition from those that are canned or frozen. Keep an eye out for locally grown, in season produce to freshen up your choices. Add new protein choices to your diet such as fish, beans and peas, instead of just relying on meat and poultry, and try to include at least three servings of whole grain cereals, breads, crackers, rice or pasta each day.

Keep calories in check by focusing on foods that are nutrient-rich. Choose foods that are lower in calories and rich in vitamins, minerals, fibre and other nutrients. Take the time to read food labels. Portion size is also a key factor. Don't go overboard by eating portions that are larger that you need, even when eating low-calorie foods. When time is tight and you have to eat on the run, you can still make healthy choices from restaurant menus. Check the menu for indications of calorie content. Foods that are baked, braised, broiled, grilled, poached, roasted or steamed are likely to be lower in both calories and fat. Avoid fried, buttered, creamed, crispy and breaded items.

Another idea is to share your meal with a friend, family member, or co-worker. You can even choose to order a child-sized portion. In addition, ask your server to hold the bread or chips until your meal is served to prevent pre-meal munching. If the temptation of dessert is too much, consider asking your server for extra forks to share the dessert with everyone at the table. Parents can start children off on the right foot by taking advantage of family mealtime. By sharing meals with your children, you are providing them with the opportunity to develop a good attitude toward eating healthy.