March 4, 2005

March is National Nutrition Month

If you want to develop a healthier lifestyle, now might be a good time to start.

March is National Nutrition Month. The American Dietetic Association sponsors a nutrition education campaign during the month to focus on the importance of making informed food choices and developing sound eating and physical activity habits.

“Consider March as a time to jump-start your food and fitness habits for spring,” says Julie Garden-Robinson, a North Dakota State University Extension Service food and nutrition specialist. “When spring approaches, many people start to think about shorts, swimsuits and losing any extra pounds gained during the winter.”

Being overweight and obesity are major public health concerns, she says. About two-thirds of U.S. adults are overweight or obese. Excess weight is linked to many long-term health issues, such as high blood pressure, heart disease, some types of cancer and type 2 diabetes.

Obesity is defined as a 5-foot-4-inch person being 30 pounds overweight, for instance, or a person having a body mass index of more than 30. North Dakota is among 31 states with 20 percent to 24 percent of its adult residents being overweight or obese, according to the national Centers for Disease Control and Prevention. Just four states have higher obesity levels.

One of the keys to any weight management plan is managing calories, Garden-Robinson says. The average adult consumes 2,000 calories per day. A pound of body fat is equal to about 3,500 calories. If you consume more calories than your body uses, you gain weight.

“One of our statewide programs, in collaboration with the North Dakota Department of Health, is our ‘5 Plus 5’ program,” she says. “About 20 community coalitions have been recognized as 5 Plus 5 communities. Two of the program’s goals are eating at least five servings of colorful fruits and vegetables daily and getting physically active on five or more days of the week.”

To help manage weight, Garden-Robinson suggests the following:

• Choose fruits for dessert.
• If you are eating at a restaurant, order a half portion of an entrée, share the entrée with a friend or get a to-go box when you are served and put half of the meal into it before you start eating.
• Don’t “supersize” your order at fast-food restaurants.
• Consume more calcium-rich foods, such as low-fat milk and yogurt. Calcium helps with weight management.
• Read the nutrition labels on food.
• Make a list of what you eat and the portion size so you can spot unwanted calories.
• Eat moderate portions of your favorite snacks and substitute fat-free yogurt or fruit for the higher calorie items.
• Get at least 30 minutes of moderate exercise, such as walking, daily to lower your risk for chronic diseases, and 60 to 90 minutes to lose weight.

For more information about National Nutrition Month, check out the Web site www.eatright.org/Public/NutritionInformation/92_11422.cfm. To learn more about food and nutrition, visit the NDSU Extension Web site www.ag.ndsu.nodak.edu/food.htm.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Ellen Crawford, (701) 231-5391, ecrawfor@ndsuext.nodak.edu

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