HEALTH: March is Nutrition Month: Make it 100 percent fad-free

March is National Nutrition Month. It is a time for you to recognize
and reinforce the importance of balanced nutrition as a key to good
health. Forget the latest food fad or diet -- focus on overall
health. Here are five ways to do it:

Have a plan. Develop an eating plan. Begin by taking a few minutes
today to make a list of some of the meals you eat now. Think of ways
you can step up the nutritional value of each meal: Ask yourself
where you can add whole grains such as brown rice, wheat pasta, whole
wheat bread or whole wheat English muffins. Next think of were you
can add in extra vegetables. How about a sweet potato with lunch?

Look at the big picture. All foods can fit into a balanced plan. The
key is finding that balance. So know your portion sizes.
MyPyramid.gov is a good place to start. Go "Inside the Pyramid" and
check out their food galleries within each of the food groups.

They give serving sizes specific to every food. Look at your food
intake during the course of a day. Where can you trim down? Next, let
go of the guilt and unrealistic expectations. There is no one perfect
meal plan. Change takes time, one meal at a time.

Learn to spot a food fad. We have all heard of those popular diet
crazes, food fads. The American Dietetic Association defines "food
fads" as "unreasonable or exaggerated beliefs eating (or not eating)
specific foods, nutrient supplements or combinations of certain foods
may cure disease, convey health benefits or offer quick weight loss."
Red flags for spotting a food fad include: A promise of a quick fix,
lists of "good" and "bad" foods, claims that sound too good to be
true, diets that tout or ban a specific food or food group.

Balance food and physical activity. Where do you find your
motivation? If you are thinking about joining a fitness center, look
locally at the YMCA or World Gym. For females, Curves and Butterfly
Life are great options. If you prefer to stick close to home, that's
OK, too. Dose it out: 10 to 20 minutes, three times a day can get you
there.


Renee Frechette is a registered dietitian who serves as the
outpatient oncology dietitian in the The William W. Backus Hospital's
Radiation Therapy Center. This column should not replace advice or
instruction from your personal physician. E-mail Frechette and all of
the Healthy Living columnists at healthyliving@...