-Andrea Carrothers, MS RD of the Colorado Dietetic Association and nutrition communications manager at WhiteWave Foods

March is National Nutrition Month. Started 30 years ago by the American Dietetic Association, it is an optimum time for everyone to take a look at what they're eating and work to make their food choices more balanced.

Can you give us a sense of the current state of our diets?

The recent U.S. Dietary Guidelines highlighted some major nutritional deficiencies in our diets. Most of us are getting too much added sugar, saturated fat and sodium, and not enough whole grains, fruits/vegetables, dairy foods, seafood and plant proteins.

The good news is there are really easy, convenient foods that can add a big nutrition boost to the diet that don't have to take a lot of time or money.

What are some of these convenient healthy foods we should be eating more of?

• Plain Greek yogurt: It has double the protein of regular yogurt, up to 20 grams per cup. It's thicker and creamier because the liquid whey has been strained out, and makes for a really satisfying breakfast with fruit and whole grain cereal. It's also a great substitute for sour cream in dips and recipes.
• Canned tomatoes: We all love fresh tomatoes, but they're really only in season and really flavorful in the summer, so it's great to keep canned as a pantry staple. They have just as much nutrition as fresh, and are perfect to use to make a quick spaghetti sauce, or to add to soups, stews or pasta dishes to boost flavor as well as Vitamin C content.
• Beans and lentils: These are really under looked and underrated - but they are packed with protein, fiber, and minerals like iron and magnesium. An Excellent way to get protein with very little fat and no cholesterol - very heart-healthy. It's recommended that we eat 3 cups of beans per week. Easy to add to soups, salads, and couscous/rice dishes or to make into a dip (like black bean or hummus). Canned are really convenient - just be sure to rinse them well; which will remove about half of the sodium.
• Whole Grains: Most of us aren't even getting close to the 3 servings of whole grains we should be getting each day. Many of us have made the switch to whole wheat bread and brown rice, but there are many other exciting whole grains that are really easy to cook with like barley, bulgar and my favorite quinoa. Quinoa is unique in that it is high in protein (about 9 grams per ½ cup), and it's complete protein that's comparable in quality to animal proteins. It's also quick and easy to prepare - you make it just like you'd make rice, and it has a delicious nutty flavor. The recipe for the Black Bean and Quinoa Salad is available at www.eatrightcolorado.org.
• Sweet potatoes: Often we think of sweet potatoes only around Thanksgiving or other holidays, but they are a nutritional superstar that should be on our plates year-round. They are loaded with Vitamins A, C, and fiber and they are naturally sweet so they don't need much in the way of topping. Perfect baked with just a dash of cinnamon or sliced and sliced into wedges and roasted - great substitute for fries.

Many of us are trying to make healthier choices but there can be a number of pitfalls, especially when it comes to foods consumed on-the-go. What are some of these common health food imposters?

• Coffee-shop muffins and bagels: Many muffins are basically like cupcakes, even "healthy" sounding ones like banana nut, bran, and blueberry. The biggest issue with the ones we buy at coffee shops is the size - they can be 3-4 times the recommended serving size and up to 600 calories, which is more than most of us bargain for at breakfast. Ditto on bagels - a typical bagel-store bagel provides the equivalent of 5-6 slices of bread; and that's without the cream cheese!
• Fast food/restaurant salads: You tend to think you're making a healthy choice when you pick a salad but you have to choose carefully. Items like dressing, cheese, nuts and meat can really drive up the calorie count to as much as 900 calories and 60 grams of fat.
• Juice/Smoothies: Smoothies are often fruit-based, but they can also be jumbo-sized blends of sugary juice and frozen yogurt/sorbet. By making your own, you can control the ingredients - best to start with a base of low-fat milk or soymilk and mix in variety of fresh or frozen fruits.
• Granola: This is another food we tend to think of as healthy; but many varieties are really high in sugar, fat and calories. A bowl of granola can have up to 700 calories and may not be providing much in the way of vitamins/minerals.
• Fish and Chicken Sandwiches: You'd think choosing fish or chicken instead of a burger would be the better choice but often these can have more calories and saturated fat. Beware of breaded or battered fish/chicken (code for FRIED) and go easy on the sauce and cheese to make these a better choice. Prepared tuna fish and chicken salad can also be loaded with hidden fats too due to their high content of mayonnaise.

Are there ways we can improve these foods to make them a better fit in a healthy diet?

A big part of it is portion size - so with granola, think of it as a condiment to be sprinkled on fruit or yogurt and skip the big bowl. With something like the fish sandwich, avoid breaded fish and minimize any creamy sauces.

With salads and sandwiches, smart strategies are to always choose grilled and not "crispy" or breaded meat and to go easy on the cheese and dressing. Instead of high-calorie creamy dressings, ask for vinegar, lemon and olive oil - and drizzle just a little of each on the salad.

More smart snacking tips for the Working professionals can be found under the resource section of www.eatrightcolorado.org

.