March is National Nutrition Month, making it a great time to talk about what we eat. Sure, most people know what a healthy diet looks like, but truth be told, they don't follow it. However, the problem with this is that it's leading to a myriad of health problems. Junk food, fast food, and highly processed items may be convenient and taste good, but they are not good for the body. It’s time to get serious and make some healthy changes.

"We all get stuck in ruts, where we are doing the same thing over and over," Jennifer Scherer, certified personal trainer and owner of Fredericksburg Fitness Studio. "Oftentimes, these things we are doing are unhealthy. We have to change the habits that we have, so they are helping us, rather than hurting."

According to the Centers for Disease Control and Prevention (CDC), the percentage of the adult population considered obese continues to rise. The latest figures show that 42% are obese, and obesity increases the risks of heart disease, stroke, type 2 diabetes, and certain types of cancer. All conditions, which they point out, are largely preventable through diet and lifestyle.

Here are some expert tips on how to make changes to your diet to make it healthier:

Eat five or six small meals per day and aim for half your plate to be fruits and vegetables. 

Aim to consume no more than 2,000 mg per day of sodium. Purchase canned goods with no salt added and cook without adding salt. Salt can be added at the table, but it can't be removed once it's added during cooking. 

Don't drink your calories. Eliminate empty calories in sugar-sweetened beverages, coffees, and fruit juices.

Focus on Fiber. Try to get at least 25 grams per day for women and 38 grams for men. Great sources of fiber include oatmeal, beans, lentils, popcorn, and whole-grain bread.

Power with protein by getting 0.8 grams per kilogram body weight. Consuming adequate protein is good for bone health, retaining muscle mass, and reducing cravings by keeping you full. Great protein sources include lean meats, poultry, eggs, seafood, beans, tofu, peas, lentils, nuts, and seeds.

Make a goal to increase your daily fruit and vegetable intake. Fruits and veggies should be a staple to the diet because they contain fiber, antioxidants, and phytonutrients. The CDC reports that only 9% of adults eat the recommended daily supply of vegetables, and 12% eat the recommended daily supply of fruits.

Try to limit eating highly processed foods. Most of them are made with a long list of unhealthy ingredients. The National Institutes of Health reports that those eating highly processed foods tend to eat more calories and gain more weight. Make snacks at home, so there's more control over what goes into it.  

"Start making changes with your diet, and you will see how quickly they make a difference," adds Scherer. "When you eat a healthier diet, you will feel better and have more energy, in addition to reducing the risks of many diseases. We have to make good nutrition a high priority."

To get in the habit of eating healthier, make a list of meals that will be made and shop only for the ingredients needed to make them. Avoid shopping while hungry, and try to stick to the store's perimeter, avoiding much of the highly processed foods in the middle. 

Fredericksburg Fitness Studio offers personalized fitness programs, including customized fitness training programs. Their private personal training studio offers a range of services to improve health and wellness, including medical exercise, personal training, in-home medical training, virtual personal training, nutrition coaching, and a Pilates reformer program. 

Unlike typical fitness studios and gyms, Fredericksburg Fitness Studio doesn't offer memberships. They also don't have big crowds of people working out together. They offer private customized fitness programs that are available by appointment. Their nutrition coaching program is offered virtually and covers three months to help ensure accountability and success. Their Pilates reformer program uses a variety of machines with a customized routine. 

Many people who go to the studio are referrals from physical therapists and doctors. The wellness professionals at the studio communicate with the medical teams to keep them up on patient progress. To learn more about the Fredericksburg Fitness Studio, visit the site at: https://www.fburgfitness.com.