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Celebrate national nutrition month with classes

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By Dan Remley, PhD, Consumer science Updated 9:31 AM Thursday, March 4, 2010

The health report card for Ohioans is sobering. One out of five children is overweight, as are two-thirds of all adults. Poor dietary habits and lack of physical activity are the primary culprits. With March being National Nutrition Month, the American Dietetic Association is raising awareness that small changes in lifestyle can make dramatic improvements to our quality of life.

“By starting slowly and giving yourself a good foundation, you can work towards a healthier life,” said registered dietitian and ADA spokesperson Toby Smithson. “Change doesn’t have to be dramatic to make a difference.”

Smithson suggests ways to improve your nutrition from the ground up:

1) Focus on fruits and veggies: “Take a good look at your current diet; you’ll probably realize you’re not eating enough fruits or vegetables,” Smithson said. “Add a serving each day to one meal and increase it every few weeks. Adding more of these foods into your diet is important whether you buy frozen, fresh or organic.”

2) Look locally: From farmer’s markets to community-supported agriculture, you have many options to find new, fresh foods in your area.

3) Make calories count: “When you’re choosing between options,” Smithson said, “focus on the one with more of the vitamins and nutrients that you need. Sometimes, foods with fewer calories aren’t always the healthiest options.” To figure out how many calories you need, visit www.mypyramid.gov.

4) Test your taste buds: A healthy eating plan emphasizes fruits, vegetables, whole grains, low-fat or fat-free dairy and includes lean meats, poultry, fish, beans and nuts. “Those are the basics, but within this wide range there are always opportunities to try new things and find new favorites,” Smithson said.

5) Trick yourself with treats: “A healthful diet doesn’t mean deprivation,” Smithson said. “If you have a sweet tooth, have fruit and yogurt for dessert. If you want a snack in the afternoon, have some trail mix or nuts. There is no reason to go hungry just because you’re making healthful changes.”

The OSU Extension office in Butler County is offering several opportunities in March to help you and your family take some of these small steps:

• Dining with Diabetes, 11 a.m. to 1 p.m. March 11, 18, 25: Although this class is intended for people living with diabetes, anyone can benefit from this healthy cooking school. Through cooking demonstrations and interactive discussions, you will learn how to make small changes to your favorite recipes so that they are healthier for you and your family. Class size is limited and registrations are due by March 8. The cost is $40 per family.

• Community and Backyard Gardening Workshop, 6:30 p.m. to 8:30 p.m. March 25: What a better way to eat locally produced fresh vegetables than to grow your own? Features of this program include learning about OSU Extension resources for you and how to participate in an on-line gardening discussion group. Cost is $10 per participant.

• Green Bean Pressure Canning Class, 11 a.m. to 1 p.m. March 31: Learn how to preserve your garden green beans so that your family can enjoy healthy vegetables year round. Cost is $20 per participant and class sizes are limited.

Call (513) 887-3722 to register, or visit www.butler.osu.edu.

Dan Remley is The Ohio State University Extension Educator for Family and Consumer Sciences and Community Development.

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