March is National Nutrition Month and today, March 14, is Registered Dietitian Day. To celebrate, I thought I would share a few of my favorite tips to help create healthier habits.

1. Don’t cut out temptation completely. I don’t know about you, but when I’m told I can’t have something, it makes me want it that much more. So instead of cutting out your favorite temptation foods completely, shoot for once or twice a week, and try to find healthier alternatives to those tempting foods. If you have a sweet tooth, try fulfilling your cravings with fresh fruit or smoothies or make your own ice cream out of bananas.

2. Use healthier dressings and dips. It’s amazing how fast calories, fat and sodium can stack up when using the wrong dips or dressings. Choose dressings that are oil-based like vinaigrettes or brands that are yogurt-based like Bolthouse Farms and OPA. Also, use healthier dips such as hummus or guacamole in place of mayo and butter on sandwiches or to add flavor to raw veggies like carrots, celery and bell peppers.

3. Snack smart. Snacking may help boost energy between meals and, if done right, can be a great way to supply your body with more vitamins and minerals. When snacking, be mindful of portions. Purchase “snack-sized” foods that are pre-portioned for you or buy in bulk and portion into baggies right away at home. Choose between options such as nuts, string cheese, popcorn, yogurt, hard-boiled eggs, fresh fruit and vegetables.

4. Transform pasta night. Pasta can be part of a healthy diet as long as you use your noodle and get a little creative. Instead of your traditional boxed white pasta, use a spiralizer to make your own noodles with zucchini. Or try using whole wheat pasta instead of white. Lastly, load up on veggies including mushrooms, spinach and broccoli or add a side salad to your meal to cut down on the portion of pasta you eat.

5. Use herbs and spices to please your palate. Life’s too short to eat bland food and there are so many ways to add flavor to your foods without affecting your fat or sodium intake. Fresh is a great option, but you can also try frozen herbs. I like to keep these on hand in case I don’t have fresh.

Asian Veggie Stir-Fry

Serves 6

All you need:

2 tsp. peanut oil, divided

1 tsp. finely chopped garlic

1/2 tsp. grated fresh ginger

6 cups assorted fresh vegetables, thinly sliced or chopped, such as carrots, broccoli, shiitake mushrooms, red onions, bell peppers and snow peas

1 Tbsp. thinly sliced green onion

Kosher sea salt and fresh cracked pepper

1 tsp. sesame oil

1 tsp. toasted sesame seeds, optional

All you do:

• Heat 1 tsp. peanut oil in a wok or large nonstick skillet over medium-high heat. Add garlic and ginger; cook and stir for 10 to 15 seconds or until they become fragrant.

• Add remaining 1 tsp. peanut oil, green onion and vegetables; cook and stir for 3 to 4 minutes or until vegetables are tender. Remove from heat. Stir in sesame oil; toss to coat. If desired, sprinkle with sesame seeds.

Nutrition Facts per serving: 60 calories, 2.5g fat, 0g saturated fat, 20mg sodium, 8g total carbohydrate, 2g fiber, 3g sugar, 2g protein.

Daily Values: 80% vitamin A, 70% vitamin C, 2% calcium, 4% iron.

Source: Hy-Vee Balance

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Rachelle Deutz is a registered dietitian at Hy-Vee in Marshall.