March 6, 2003

 

Renew Healthy Resolutions During Nutrition Month, Nutrition Specialist Urges

If January and your annual New Year’s resolution to eat healthier and exercise more have already faded from memory, March, National Nutrition Month, may be a good time to revive those resolutions, says a North Dakota State University nutrition specialist.

"We may have had the best of intentions when we resolved that this would be the year we would change our lifestyle. Many of us jumped in full force with our plan, only to find ourselves slowly slipping back to our old habits," says Julie Garden-Robinson, food and nutrition specialist with the NDSU Extension Service. "This time start a little slower and take small steps along the way. Unhealthy eating habits probably developed over several years, so it may take some time to make the necessary changes in our diet and lifestyle."

Garden-Robinson advises that you start by making a plan for a few small changes. "You don’t have to change everything all at once, or give up your favorite foods. Healthy eating doesn’t mean feeling deprived or guilty. Your eating habits over several days are more important than what you eat for one particular day or meal. Try to look at the big picture, and focus on moderation, variety and balance."

She offers some tips to get you started:

• Drink fat-free or low-fat milk instead of whole milk.
• Keep vegetables and fruit on hand for a quick healthy snack. Aim for at least 5 a day.
• Replace soda pop and coffee drinks with water or 100 percent fruit juice.
• Include more fish, poultry and beans in your diet.
• Remove the skin from chicken and turkey to lower the fat content.
• Prepare meats by baking, broiling, roasting, or grilling instead of frying.
• Season food with herbs and spices, rather than with salt or high-fat sauces.
• Increase your intake of whole grain products such as whole wheat bread or rolled oats.
• Carefully read food labels and limit foods that are high in saturated fat, cholesterol, and salt.

Just as you need to eat well to stay healthy, you also need to be physically active, Garden-Robinson says. Develop a fitness plan that will fit into your lifestyle. If you haven’t exercised in a while, make sure you see your healthcare provider before starting any exercise program.

She offers some ideas for becoming more physically active as well:

• Start with small changes, such as parking at the far end of the parking lot, or taking the stairs instead of the elevator.
• Go for daily walks, ride a bike, or learn a new sport.
• Schedule exercise on your calendar and treat it as any other important appointment.
• Choose an activity that you enjoy, and vary your routine so that you do not get bored or tired of it.

"The best time to start making changes for a healthier lifestyle is now," she says. "As each small change becomes habit, you can slowly make additional changes. In honor of National Nutrition Month, make a March Resolution. Start small, start now and you will be on your way to a healthier you!"

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