March is National Nutrition Month, and this years theme is Put Your Best Fork Forward. Each day provides a fresh opportunity to make smart food choices for better health and every small step or forkful made toward eating well counts.

The Academy of Nutrition and Dietetics first celebrated National Nutrition Month (NNM) in 1980 to encourage healthier eating practices. Today, the public is more knowledgeable about food and nutrition than ever before. In fact, we are often inundated with an overwhelming amount of information and resources about what to eat. We can embrace the theme of NNM this year by getting back to basics and make simple steps to eat better that are proven by science.

Here are some evidence-based healthy eating practices you can implement now to help you Put Your Best Fork Forward.

If you want to make changes to your eating habits and, just as importantly, get results, tracking your food intake is critical. Studies demonstrate that those who track their food are more successful with weight loss and sustaining a long-term plan. While web-based applications like MyFitnessPal and Lose It! provide extensive food databases that include the nutrition facts, a simple paper journal and pen will suffice.

The evidence is clear that eating seafood, especially fatty fish like tuna and salmon, which is rich in omega-3 fatty acids, helps reduce the risk of illnesses like heart disease, depression and Alzheimers disease. Many people dont get the recommended two to three servings of fish per week and with the brain and eye development benefits this is particularly important for pregnant and nursing mothers, as well as children. Whats more, a study in the Nutrition Journal reported that canned or pouched tuna is a cost-effective protein and a way for all of us to enjoy the health benefits of fish.

People who eat more fruits and vegetables tend to be healthier and live longer than those with intake that falls short. Eating more fruits and vegetables can help reduce the risk of chronic illnesses including heart disease and cancer. One large-scale study published in the Journal of Epidemiology & Community Health found that eating at least seven servings of fruits and vegetables daily compared to eating less than one serving daily reduces the risk of death by 42 percent.

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We have all heard repeatedly that breakfast is the most important meal of the day, but choosing a breakfast that is high in protein can help keep weight off by reducing hunger and daily food intake while stabilizing blood sugar levels. To boost your morning protein consumption, reach for foods like eggs, Greek yogurt, cottage cheese, lox, Canadian bacon and protein smoothies. Adding protein-containing ingredients like nuts, nut butter, seeds and cheese to common breakfast items like oatmeal or toast can help increase breakfast protein.

Mindful eating strategies that help slow down the pace of eating controlled portions and remove distractions during mealtime can have an overall positive impact on the dining experience, while reducing the likelihood of the common problem of overeating. Simple habits like avoiding the use of electronics while eating, using smaller plates and making healthy foods accessible can make a big difference.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.

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Celebrate National Nutrition Month by eating right - LA Daily News