Nutrition is an important part of living healthy
By DAVE PALMER GA Dept. of Human Resources, North Health District

There is a saying that goes "you are what you eat." While we may not actually become a cheeseburger or omelet by eating them, it is important to realize that what you eat has a huge impact on your overall health. March is set aside nationally as nutrition awareness month. One part of the Georgia Department of Human Resources Live Healthy Georgia Campaign is an emphasis on eating healthy. North Health District encourages residents in our area to consider if you are eating healthy.

There are many aspects of eating healthy, such as choosing foods from all food groups, eating appropriate portions, and limiting certain foods high in sugar or fat. Making gradual changes in your eating habits may prove to be easier than wholesale changes in your diet. The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient packed foods every day. Just be sure to stay within your daily calorie needs. If you are not sure how to select healthy foods, ask your health care provider for guidance.

Perhaps one of the easiest changes to make is the amount of food that we eat. Observe the potions in your next meal. Are the portions reasonable? To avoid overeating, also try eating slower and quit eating when you first feel full. Here are some other tips for healthier eating:

A healthy eating plan is one that: +Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; +Includes lean meats, poultry, fish, beans, eggs, and nuts; +Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Focus on fruits and vegetables

Aim for 2 cups of fruit and 21/2 cups of vegetables (9 servings) every day (for a reference 2,000 calorie diet). Fruits and vegetables are low in calories and fat and provide fiber and nutrients that are valuable to maintaining health. For example of one serving: one medium size fruit (about the size of a baseball); 1/2 cup raw, cooked, frozen or canned fruits or vegetables; 3/4 cup (6 oz.) 100% fruit or vegetable juice; 1 cup raw, leafy vegetables; or 1/4 cup dried fruit.

Variety is important

Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Make half your grains whole

Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

Go lean with protein

Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices- with more fish, beans, peas, nuts, and seeds.

Get plenty of calcium-rich foods

Get 3 cups of low-fat or fatfree milk- or an equivalent amount of low-fat yogurt and/or low-fat cheese (11/2 ounces of cheese equals 1 cup of milk) - every day. For kids aged 2 to 8, it's 2 cups of milk. If you don't or can't consume milk, choose lactose-free milk products and/or calcium rich or calciumfortified foods and beverages.