Get Healthy: 5 Foods You Need To Eat

WFMY -- You're probably busy in the morning getting your kids fed, dressed and out the door.

You're lucky if you have time to grab something to eat at all, let alone something healthy!

But March is National Nutrition Month and a good time to focus on your health ahead of bathing suit season.

Rima Kleiner, a Registered Dietitian Nutritionist in Greensboro, joined The Good Morning Show this week to share some simple healthy eating tips with you.

Kleiner said even small changes could change your life.

She said you should start with incorporating five foods into your diet daily.

1. Fish – This is a great source of lean protein, packed with omega-3s, which are beneficial for brain development, protecting your sight and heart, and more. Check out Kleiner's "Tuna in a Mason Jar Salad" recipe below, which is easy to make ahead for lunch.

2. Olive oil – This is key to the Mediterranean style of eating. It's a great source of monounsaturated fats, which deliver heart health benefits. Olive oil is a big part of her recipe below.

3. Vegetables – These are key sources of fiber, vitamins, minerals and antioxidants. You can include lots of leafy green vegetables when you make Kleiner's tuna salad recipe.

4. Whole grains – These are a great source of fiber, vitamins and minerals. They might also help to reduce the risk of heart disease. You can incorporate whole wheat orzo in the tuna salad recipe.

5. Berries – These are a delicious, colorful source of antioxidants that help protect your skin and hair and prevent certain diseases.

Kleiner said small steps can add up to big changes.

Check out her recipe below!

Mason Jar Orzo & Tuna Salad with Spinach

1 quart Mason jar
½ Tbsp. olive oil
½ Tbsp. white balsamic vinegar or juice of ¼ of lemon
Dash of salt, pepper and red pepper flakes
½ cup cooked whole wheat orzo
2 Tbsp. reduced-fat or fat-free Feta cheese
1 (5-oz) can or pouch of light tuna packed in water, drained and flaked
1 Tbsp. pumpkin seeds
½ cup spinach leaves, torn

Add olive oil, vinegar or lemon juice and seasonings to bottom of Mason jar. Then layer orzo, followed by Feta cheese. Top with a layer of tuna, then pumpkin seeds and finally spinach. Close top and store in refrigerator until ready to eat. Can be made a day ahead of time. Serves 1.


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