December 20, 2001

Prairie Fare: A Time of Resolutions

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

That famous fluffy cartoon feline, Garfield, had a memorable quote a few years ago: "I’m not overweight. I’m under-tall."

Lately news headlines have announced that over 60 percent of adults are overweight or obese. These statistics are based on body mass index (BMI), a formula developed by a panel of experts from the National Institutes of Health.

To determine your BMI, do the following:

1. Weigh yourself (in pounds)
2. Determine your height (in inches)
3. Divide your weight by your height.
4. Divide the answer from No. 3 by your height (again).
5. Multiply the answer from No. 4 by 703

A "healthy weight" is in the BMI range of 18.5 to 24.9. A BMI from 25 to 29.9 is considered the "overweight" range. A BMI over 30 is considered "obese." Consider, too, that if you are very muscular, BMI may overestimate body fat.

Because there’s not a lot adults can do about their height, now is the time of year when many people take a look in the mirror or at the bathroom scale and decide it’s time to lose some weight. Dozens of diets and weight loss aids beckon us from newsstands, TV, radio and best-selling books with their promises of quick and easy weight loss. Some diets shun carbohydrates completely and may promise as much bacon and butter as you can muster.

Recently the American Heart Association joined other groups, including the American Dietetic Association and the American College of Sports Medicine, in pointing out the potential risks of high-protein, low-carbohydrate diets. High-protein diets are especially risky for those with diabetes because the extra protein produces more nitrogen for the kidneys to filter. Extra protein could promote kidney failure among diabetics.

Other experts caution that high-protein diets are high in saturated fats, which can promote heart disease. Eating an excess of protein also tends to cause calcium loss in the urine, which could promote the development of osteoporosis.

We have an interesting dilemma. The popular weight loss diets are not advised and, as a nation, people are becoming heavier every year. The health experts aren’t making their recommendations based on appearance, which is what is used to sell many diet products. There are health consequences to being overweight, including increased risk of heart disease, diabetes, cancer, arthritis and breathing problems. Overweight and obesity are responsible for an estimated 300,000 deaths per year and may soon surpass tobacco as the leading cause of preventable death.

If weight loss is among your resolutions, remember it takes lifestyle changes to ensure success. Leave the fad diet books at the store; they only pad the pocket books of the authors. Aim for a gradual weight loss of no more than two pounds per week.

Try these tips for better health, whether you’d like to drop a few pounds or not. You might be surprised at the effects a few changes can make.

• Aim for at least 30 minutes of physical activity like walking on most days of the week.
• Limit snacking while you’re watching TV.
• Watch your portion sizes, especially in restaurants. Share your meal or take half of the portion home for a later meal.
• Skip or share a dessert instead of eating the whole piece.
• At home, use a smaller plate and load it with fruits and vegetables, aiming for at least five servings of fruits and vegetables daily.

Here’s a tasty fruit salad or dessert to enjoy. A half-cup portion counts as one serving of fruit.

Winter Fruit Cup

1/2 cup green grapes, halved, seeded if necessary
1/2 cup.. tangerine or orange sections, cut up
1/2 cup apple, unpared, diced
1/2 cup pear, unpared, diced
1/2 cup banana, sliced
2 tablespoons frozen orange juice concentrate, thawed

Wash fruit carefully and prepare as directed. Mix fruit with orange juice concentrate to coat all pieces. Serve immediately.

Makes 4 servings, about 1/2 cup each. Each serving contains 70 calories and 0.3 grams fat.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu