National Nutrition Month

National Nutrition Month, created in 1973, is observed each March by promoting healthful eating and providing practical nutrition guidance. The National Nutrition Month campaign reinforces the importance of nutrition as a key component of health, along with physical activity. Here are some ideas for a healthy life.

Healthy eating helps you get the most out of life. A healthy lifestyle is the key to looking good, feeling great and being your best at work and play. It all starts with a healthy eating plan.

March is a good month to cut down on the high-fat foods. Too much fat may cause heart and blood vessel disease. Try to eat non-fried fish, seafood, poultry and other lean meats. Watch your portion sizes of all meat—it's easy to eat too much. Eat fewer high-fat foods such as canned luncheon meats, corned beef, coconut milk, gravy, salad dressing, chicken and turkey wings.

Individual needs and preferences determine your personal food choices. Match your food choices to your lifestyle and individual requirements, choosing enough to achieve and maintain a healthy weight.

Extra weight is more than a cosmetic concern: it can harm your health and shorten your life. Being overweight can increase your risk for heart disease, diabetes, cancer, breathing problems and arthritis. Losing just a little weight can help you gain a lot of benefits. Experts agree that a small weight loss—just 10 percent of one's current weight—can boost health and lower the risk of disease.

Actively pursue variety. Expand your range of choices and explore new tastes within and among food groups. Eating a wide variety of foods not only promotes optimal nutrition, it provides the pleasurable aspects of eating.

Make moderation your goal—you decide how much and how often. Healthy eating doesn't mean feeling deprived or guilty. Look at the big picture. It's what you eat over several days, not just one day or one meal, that's important.

Making wise choices can sometimes be difficult, but some simple tips may help. For instance, a lunch special with mahi-mahi, two scoops of rice macaroni salad and tarter sauce has 1,150 calories. If the salad is changed to a tossed salad and you skip the tartar sauce, the calorie level drops to 660 calories.

Develop a personal fitness plan that fits your lifestyle. The key is to find a variety of activities you enjoy. You don't need expensive equipment or complicated fitness programs. Walking, swimming, taking a dance class or trying a new hike are great ways to incorporate exercise into your routine. Look in the local newspapers for hike offerings and go with friends.

Army medical treatment facilities' nutrition care divisions offer eligible beneficiaries a variety of nutrition classes throughout the year, such as weight management, cholesterol reduction, diabetes education and hypertension classes. In addition, nutrition division staff members make individual appointment and visit units or groups.