March is National Nutrition Month. This year’s theme is “Personalize Your Plate.” Angie Zanger-Geiselman, Nutrition Services Coordinator and Registered Dietitian with Quincy Medical Group (QMG), offers some tips to help you keep nutrition a priority.

QMG Registered Dietitians Angie Zanger-Geiselman and Olivia Rees (pictured left to right).

“I suggest meal planning on the weekends. Make up a list of five to six meal ideas that you can have for the following week and write them down somewhere, so you can utilize them when you are busy and not sure what to cook,” she shared.

Once you have your meal ideas, Zanger-Geiselman said you can do your grocery shopping and have the food prepped and ready to go when Monday comes around. To help on those busy nights, she suggests always having two to three protein items thawing in the refrigerator, and utilizing an InstaPot or Crockpot to cut down on prep time.

When planning meals, Zanger-Geiselman recommends having three different items at each meal with one being a protein source and one item being an item of color, meaning a fruit or vegetable.

“Be sure to include foods that you prefer from each food group. A variety of foods can help you get all of the nutrients that are needed for good health,” she said.

She offers the following tips to get you started:

  • Fill half your plate with fruits and veggies.
  • Experiment with different grains. Try substituting whole grains for refined grains in recipes.
  • Choose lean protein foods. Vary your choices to include seafood, beans, peas and lentils, as well as eggs, lean cuts of meat, and poultry that are prepared in a healthful way, such as baked or grilled instead of fried.
  • Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, or calcium-fortified soymilk.

A registered dietitian can help you and your family with your nutrition goals. QMG has two registered dietitians as part of its Nutrition Services team who are here to help you with yours.

“Whether you want to lose weight, lower your health-risks or manage a chronic disease, we’re here for you. Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice,” Zanger-Geiselman stated.

At QMG, services offered include medical nutrition therapy and weight loss or gain education.

“We see people for a lot of different conditions including, but not limited to, diabetes, heart health, kidney disease, food allergies, eating disorders, enteral feedings, weight loss, and weight gain,” she explained.

For more information or to schedule an appointment, call (217) 222-6550, ext. 3481 or visit