Advanced Search
Current and Breaking News for Professionals, Consumers and Media

Click here to learn how to advertise on this site and for ad rates.

Lifestyle Author: June M. Lay, M.S. - Lifestyle Columnist - Last Updated: Sep 7, 2017 - 10:06:33 PM

It's March, Get in Shape!

By June M. Lay, M.S. - Lifestyle Columnist -
Mar 10, 2012 - 10:37:37 AM

Email Newsletter icon, E-mail Newsletter icon, Email List icon, E-mail List icon Sign up for our Ezine
For Email Marketing you can trust

Email this article
 Printer friendly page
( - Let's get our plate in shape, that is! March has arrived and with it is National Nutrition Month®, coined "Get Your Plate in Shape". So while we usually strive to get in better shape come spring, let's start our focus with our food plates this month! This year's theme is "Get Your Plate in Shape". National Nutrition Month was created by the Academy of Nutrition and Dietetics and is sponsored by the American Dietetic Association to remind us to take care of our health through healthier eating. I think March is a great time for us to give a little more attention to our everyday eating habits since spring is just around the corner, and we all know that spring brings new beginnings (hate to rush the year , but Summer and bathing suit season is not too far off either!). So to quote the ADA, let's "Get Your Plate in Shape". How?


Make half our plate fruits and vegetables. I suggest eating at least 3 different fruits per day, and eating at least 3-5 different vegetables per day (including dark green leafy, cruciferous, and a variety of colors)

Switch to fat-free or low-fat milk. I suggest eating or drinking a low-fat dairy product such as yogurt or milk 2 -3 times per day.

Make at least half our grains whole. I suggest eating whole grain products instead of white flour products (this includes high fiber cereals versus sugar pops, brown rice instead of white, etc.) more often than not, almost everyday.

Vary our protein choices. I suggest eating a meal that is totally vegetarian once a week, and eating fish versus red meat or poultry at least twice per week.

Cut back on sodium and empty calories from solid fats and added sugars. I suggest that we substitute a low-fat alternative for a high fat method of cooking or as a condiment more than 50% of the time (jelly versus butter, or chicken stock versus oil in cooking) . Let's use healthy monounsaturated fats such as olive oil vs. butter when we do use fat to cook.

Go Dense. This is my suggestion to eat a nutrient dense snack instead of a low nutrient high calorie snack ( popcorn versus M&M's for instance) more than 50% of the time. Let's try eating the nutrient dense snack first, then if we choose, let's go for the junk afterward (we're more likely to eat a smaller amount this way) .
I think healthy eating has many components and does not exclude all treats (You know, those choices that are fatty, sugary, and tasty!). Most people assume upon meeting me that I eat only healthy, and I recently stopped for moment to ask myself if I do. Well, I like to think that I do, meaning that I eat healthy on a regular basis as a way of life. But it does not mean that I eat only healthy foods, or that I only eat something unhealthy once a year (that wouldn't be fun!). But I do try to keep the foundation of my eating healthy on a daily basis with a healthy plate, and some (and some spur of the moment) unhealthy choices in between!

So, "It's March, Get our Plates in Shape"! For more detailed info on this month's goals for our plates, go to Need some short term "eat -healthier" help? Contact me for info on my new telephonic Health Coaching program.

June M. Lay M.S.

Need some help with your exercise and weight goals this spring? Contact us for information on the new "10-week Personalized Get- in- Shape" Programs by emailing me or go Offered also are "Personal Exercise Only" Programs smartly designed to strengthen, condition, increase flexibility, and more with Ed Irace! Services provided in NYC, and nationally through Skype web service, email and phone when appropriate.

Junefit is included in Google's top ranked women's health resources's_Health/Resources/

June is Lifestyle Columnist at

(c) junefit 2012

Want to recommend my weekly tips to friends, relatives and anyone interested in improving their health & fitness, e mail me at [email protected]


For advertising and promotion on please contact Mike McCurdy: [email protected] or 877-634-9180 is syndicated worldwide and has over 7,000 journalists as subscribers.

Top of Page

Latest Headlines

+ Gaming: The Healthy Lifestyle's Friend or Foe?
+ Adults at Risk for Diabetes Double Activity Levels through Healthy Lifestyle Program
+ New Smartphone App Makes it Easy to Find -- and Enroll in -- Clinical Trials
+ Why We Have Affairs — and How a Relationship Can Recover
+ 8 Tips Will Help You Get Ready to Run a Marathon
+ Free App from Mary Jo Rapini: Live Your Life with Soul
+ Sitting Too Much? 5 Tips to Reduce Sedentary Habits
+ Valentine's Day - February 14, 2015
+ Fragile Bones of Modern Humans Result from Reduced Physical Activity
+ Why a Fashion Magazine Editor Became a Dermatologist

Contact Us | Job Listings | Help | Site Map | About Us
Advertising Information | HND Press Release | Submit Information | Disclaimer

Site hosted by Sanchez Productions