Frugal Foodie: Spring clean your diet

Spring is in the air! This March we jump into a new season and celebrate National Nutrition Month. Not only is it a good time to start on spring cleaning, but it is also a great time to clean up your diet.

Smart food choices and exercise can help you feel energized and stay healthy. Make your calories count by choosing foods that are packed with nutrients but relatively few calories. The Dietary Guidelines for Americans recommendations can help guide you in building a healthy diet. Recommendations include:

Consume a variety of fruits and vegetables. Remember to eat the rainbow by adding dark green, red and orange colors to your plate. Whole, fresh produce is the best choice.

Choose more whole grains instead of refined-grain bread such as bagels, rolls, breakfast cereals, crackers, rice and pasta.

Look for low-fat or fat-free dairy products.

Include a variety of protein foods such as seafood, lean meats and poultry, eggs, beans and peas, nuts, seeds and soy products.

Try to limit saturated fats, trans fats, salt and added sugars.

Let's face it: we all get off track, and our diet can be the first thing that takes the plunge. However, there are many ways to incorporate nutrient-rich foods throughout the day. For example, if it's pizza night, simply add vegetable toppings or have a side salad with it. Or, if you're having sandwiches, add fruit or vegetables instead of chips or french fries. Small changes and mindful eating can have many health benefits that will prevent chronic diseases like obesity, heart disease, high blood pressure and Type 2 diabetes. So take charge of your health by spring cleaning your diet today!

Jenna Laubert is a registered and licensed dietitian at the Cole County Health Department and WIC Program.

GAME DAY TURKEY MEATBALLS

If you're crunched for time in the evenings, this is a great recipe that freezes well. So make a large batch, freeze, and enjoy at a later date.

Makes: 5 servings

cup fresh cilantro, chopped

dry breadcrumbs

red onion, chopped

2 tablespoons low-sodium soy sauce

teaspoon garlic powder

1 pound ground turkey or beef

1 large egg, lightly beaten

Preheat oven to 450 F. Place a foil-lined baking pan in the oven. In a large bowl, combine all the ingredients; stir gently, just until blended. Cover and chill for 30 minutes. Divide turkey mixture into 20 equal portions; shape each portion into a meatball. Arrange meatballs in a single layer on the preheated pan. Bake for 20 minutes or until done. Serve meatballs with brown rice or whole-wheat noodles.