When it comes to choosing what to eat, most people would admit that flavor is the most important factor in whether they select a food or not. With the theme of "Enjoy the Taste of Eating right", the 2014 observance of National Nutrition month is encouraging consumers to experiment with new flavors and combinations for healthy meals.

Preparing meals at home can be healthy, rewarding, and cost-effective. To maximize a foods flavor and nutrition we should choose high quality ingredients at the peak of their quality and make sure we are storing and handling the foods properly. Overcooking foods can destroy both flavor and nutrients so we need to be sure to cook foods properly to retain nutrients and enhance color, flavor, and overall appeal. Some simple techniques to achieve this are:

Intensify the flavors of meat, poultry and fish with high-heat cooking techniques such as pansearing, grilling or broiling.

Pep it up the peppers. Use red, green, and yellow peppers of all varieties-sweet, hot and dried. Or add a dash of hot pepper sauce.

Try grilling or roasting veggies in a very hot (450 degree F) oven or grill for a sweet, smoky flavor. Brush or spray them lightly with oil so they don't dry out. Sprinkle with herbs.

Caramelize sliced onions to bring out their natural sugar flavor by cooking them slowly over low heat in a small amount of oil. Use them to make a rich, dark sauce for meat or poultry.

For fuller flavors, incorporate more whole grains such as brown rice or quinoa, or experiment with amaranth and wild rice.

Add small amounts of ingredients with bold flavors like pomegranate seeds, chipotle pepper or cilantro.

Add a tangy taste with citrus juice or grated citrus peel: lemon, lime or orange. Acidic ingredients help lift and balance flavor.

Enhance sauces, soups and salads with a splash of flavored balsamic or rice vinegar.

Give a flavor burst with good-quality condiments such as horseradish, flavored mustard, chutney, and salsas.

Keep in mind that the average adult has 10,000 taste buds and people sense the same foods differently, so we shouldn't be afraid to try new foods, new flavors and taste combinations. There is truly a whole world of flavors to explore. Visit the website of the academy of Nutrition and Dietetics at for more information.