March 2, 2006

“Did you get the ‘Eat Smart. Play Hard.’ poster?” my daughter asked her second-grade teacher.

“Yes, I did,” she answered.

“My mom helped make the poster, but I don’t see it on the wall. Where is it? Do you need another one?” my daughter asked a little insistently.

“It’s being laminated. I promise to put it up!” the teacher said with a laugh.

I didn’t witness this conversation, but I heard about it from my daughter’s amused teacher during parent-teacher conferences. My daughter was helping me spread the nutrition and fitness message in her own way.

I’m sure the poster is on the wall now. If not, I’m sure I will get a report from my daughter.

Expect to see and hear about eating smart and playing hard during March, National Nutrition Month®. NDSU Extension Service educators, along with many community partners, are distributing thousands of posters, newsletters and bookmarks featuring educational Web sites. Many radio stations throughout the state are running public service announcements.

The posters and bookmarks feature NDSU Bison student athlete role models from North Dakota and the region. They’re all in their sports uniforms, smiling and holding different foods.

The reminder to “Eat Smart” and “Play Hard” is a valuable one for all of us. Our nutrition and fitness choices affect our health, now and in the future.

Eating smart can help lower our risk for heart disease, cancer, diabetes and obesity. Playing hard also can reduce our risk for a variety of diseases, help with weight management and reduce stress.

March is a good kick-off time for healthy lifestyle choices. Spring is just around the corner. Take some small steps to better health with these ideas.

• Eat breakfast every day, even when you think you’re not hungry.
• Every time you eat a meal, sit down, chew slowly and pay attention to flavors and textures.
• Drink lots of water. Add a slice of lemon and some ice.
• Try a green salad instead of fries when you eat out.
• Add vegetables, such as tomatoes, lettuce, onions and peppers, to your sandwiches.
• Order a to-go box with your restaurant meal. Put half of your meal in the box right away.
• Choose fruit for dessert.
• Cut high-calorie foods into smaller pieces and just eat a few pieces.
• Keep a pair of comfortable walking or running shoes in your car and office.
• Make a Saturday morning walk a group habit.
• Buy a set of hand weights and play a round of “Simon Says” with your kids or grandkids. You do the activity with the weights, while the children do it without.

For more information about nutrition and health, visit the NDSU Extension Service Web site at www.ag.ndsu.nodak.edu/food.htm.

Here’s an easy dessert that kids of all ages will enjoy, especially after a nice, long walk.

Quick Fruit Salad

1 pkg. instant vanilla pudding
1 c. buttermilk
1 16-oz. container light whipped topping
2 7-oz. cans of mandarin oranges, drained
1 15-oz. can of pineapple, drained
1 15-oz. can of fruit cocktail, drained

Mix pudding and buttermilk until well-blended. Mix in whipped topping. Toss in well-drained fruit and chill. Makes 12 servings. Each serving has 163 calories, 27 grams of carbohydrate, 4 grams of fat and 1 gram of fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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