“Mix It Up is a great way to challenge your eating plans,” says Jane Lewis, executive director, Regional Clinical Services, Mid-Atlantic States. “It starts with shopping and requires that you creatively use produce in multiple ways. Great program to focus us on eating healthy and getting the results of weight loss, more energy, improved digestion and health.”

Healthy eating often becomes a focus when you’re trying to lose weight, train for an athletic event, or meet some other specific goal. But good nutrition isn’t just for now and then — we get the most benefits by eating well every day.

During National Nutrition Month, take a fresh look at your eating habits.

• Focus on produce. Fruits and vegetables are great sources of vitamins, minerals, and phytochemicals that may help protect you from chronic disease. Unfortunately, most people don’t eat the recommended amount of produce and aren’t reaping the full benefits. Concentrate on eating a rainbow of colors for optimal health. You can also sign up for Mix It Up, a fun online nutrition program that helps KP employees get five or more servings of fruits and vegetables each day.

• Eat whole grains. Look for the whole-grain stamp on the package or check the ingredient list for whole grains. Whole grains may include whole wheat, corn, oats, and brown rice, as well as more exotic grains such as quinoa, wild rice, and farro.

• Choose lean protein. Avoid fattier red meats or eat them only occasionally. Instead, opt for turkey, chicken, or fish — or vegetarian protein sources such as beans and tofu. Go for quality over quantity. A serving size of meat or fish should only be 3 to 4 ounces (around the size of a deck of cards).

• Get your dairy. Dairy is a great source of calcium. Skim milk and low-fat, plain yogurt are healthy dairy choices.

When you eat nutritious, health-promoting foods, you’ll feel a difference in your energy level and find it easier to maintain a healthy weight.

Find more healthy-eating tools, tips, and resources in the Healthy Workforce Healthy Eating Toolbox.