Reliable dietary information key to good nutrition
Our dietary habits can impact our health today and in the future.
Nutrition plays a role in several of the leading causes of death, such as heart disease, diabetes, stroke and some cancers.
As society becomes more health conscious, the search for reliable nutrition information intensifies.
The public is bombarded with an abundance of nutrition information on a daily basis, with much of it being erroneous. Some of the messages are so negative that people are often confused and become frustrated.
It can be challenging to separate the nutrition hype from credible and factual information.
Seeking out sources of reliable information isn’t easy, especially if people don’t know what makes a source trustworthy. One place to seek out is the American Dietetic Association’s (ADA) Web site at www.eatright.org.
Consumers can find a great deal of credible nutrition information under such headings as “Tip of the Day,” “Monthly Feature” and by clicking on “Food & Nutrition Information.”
Students can find plenty of reliable information on nutrition, food safety, and health and fitness through the NDSU Extension Service, which can be found at www.ag.ndsu.nodak.edu/food.htm. The Weight-control Information Network has information in English and Spanish on weight management, exercise and nutrition online at www.win.niddk.nih.gov/.
Portion sizes in restaurants — and perhaps at home — have greatly increased and most people don’t know what a serving size looks like. For instance, a serving size for macaroni and cheese is 1 cup.
A successful change in dietary habits involves learning portion control by becoming aware of portion sizes.
Keeping a food record of everything you eat for a few days can be an eye opener. As best as you can, measure and weigh your food.
For example, if you pour cereal into a bowl, can you determine if the amount of cereal in the bowl is 1 cup, 1 1/2 cups and so on? To figure this out, use a measuring cup (one-half cup), fill the measuring cup and pour the cereal into the bowl.
You may be surprised how small one-half cup is and how little cereal is in a bowl.
A serving size for meat, poultry or fish is what fits in your hand’s palm — about three to four ounces.
Effectively changing our diets involves educating ourselves about nutrition and implementing what we’ve learned.
We are creatures of habit, and change can be difficult, including dietary changes. One suggestion is to write down the changes you would like to make in your diet and work on one change at a time until it becomes a positive, permanent lifestyle habit.