CLIFTON As National Nutrition Month comes to a close, my last nutrition message to you is to "Enjoy your food while eating less." Food is meant to be enjoyed but, eating less is the key to managing your weight, leading a healthy lifestyle, and helping to prevent disease. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages Americans to "Get Your Plate in Shape" not only during the month of March but today, and everyday. Here are three simple tips to help you enjoy your food while eating less:

Figure out an estimate of how many calories you need on a daily basis by logging onto http://www.choosemyplate.gov. Be mindful of this number as you plan your meals and snacks throughout the day. Focus on getting nutrient dense, lower calorie foods, and keep an eye on portion sizes.

By writing down everything you eat and drink, you are holding yourself accountable for your actions.

This is a great tool to help keep you in check. You will be more likely to stay within your caloric range if you jot down all the food and beverage items you consume throughout the day. Then, you can enter your food journal online for free with USDA's SuperTracker which can be found at the website above. SuperTracker helps you plan, analyze, and track your diet and physical activity.

By cooking your own meals at home, this enables you to save on sodium, total fat, and calories because you are in control of the ingredients and the portion sizes. You determine what is going on your plate for you and your family by choosing lean proteins, healthier fats, increasing fiber by adding fruits and vegetables, and using more herbs and spices, while reducing sodium intake. These are all key ingredients that help promote a healthy lifestyle.

Be sure to visit the Academy's National Nutrition Month website at http://www.eatright.org/nnm to find more resources on nutrition education including tips, games, recipes, and helpful tools that help spread the message of nutrition and wellness around the "Get Your Plate in Shape" theme.

D'Alto Nutrition, LLC is a nutrition communications and consulting company based in Clifton. Elisabeth D'Alto, owner, registered dietitian, and Clifton resident, focuses on educating clients and consumers on making knowledgeable food and nutrition choices in their everyday lives in order to promote optimal health and wellness. Contact her at http://www.daltonutrition. com. Follow her on Twitter @DaltoNutrition and "like" her on Facebook at Dalto Nutrition.

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Enjoy your food while eating less