University of Wisconsin - Extension

Contact Susan Nitzke, 608-262-1692, nitzke@nutrisci.wisc.edu

Madison, Wis.--Consumers often face conflicting claims about the foods they eat, leaving them with more questions than answers. Is it okay to drink coffee? Is a low-carbohydrate diet safe? Why are some fats good for you while others are bad?

March is National Nutrition Month®—a good time to focus on the facts about the food you eat. Created by the American Dietetic Association, National Nutrition Month® highlights the importance of making informed food choices and developing sound eating and exercise habits.

This year’s theme, "Nutrition: It’s a Matter of Fact," urges consumers to look beyond the hype of popular diets and food fads and learn about the science behind healthy eating.

"Don’t be misled by media headlines or e-mail messages that present one nutrition message on one day and a contradictory nutrition message on another day. Headlines can be misleading because they might be based on just one study rather than on cumulative research," says Susan Nitzke, professor of nutritional sciences and nutrition specialist with the University or Wisconsin-Extension.

In general, Nitzke says, look at the big picture of how you eat and how active you are. Rather than emphasizing individual foods as keys to good health, your total diet or overall pattern of eating is the most important key to good nutritional health.

The Dietary Guidelines for Americans recommend making smart food choices and getting the most nutrition from the calories you take in. Here are some tips that can help.

• Mix up your choices when it comes to fruit--whether fresh, frozen, canned or dried. Most adults need about two cups of fruit each day (for example, one large banana and one large orange).
• Variety is the key when it comes to vegetables. Most Americans need to eat more dark green veggies, such as broccoli, kale and dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin and winter squash; and beans and peas, such as lentils, split peas, kidney, garbanzo, black and pinto beans.
• Calcium-rich foods from the milk group are important for good health. Adults should try to get three cups of low-fat or fat-free milk--or an equivalent amount of low-fat yogurt or low-fat cheese (one and a half ounces of cheese equal one cup of milk)--every day. For kids ages two to eight, it's two cups of milk. If you don't or can't consume milk, choose lactose-free milk products or calcium-fortified foods and beverages.
• In the grains group, choose whole grains at least half the time. Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day. One ounce is about one slice of bread, one cup of breakfast cereal, or one-half cup of cooked rice or pasta. The color of the product or fancy logos on the front of a package can be misleading. 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. Fish, dried beans, peas, nuts and seeds are good sources of protein, along with low-fat forms of meat and poultry. A daily intake of five to six ounces from the meat and beans group is about right for most adults.
• Know the limits on fats, salt, and sugars. Read the Nutrition Facts labels on food packages. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and cut back on foods that are high in added sugars.

Along with a healthy diet, regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in with the calories your body uses for exercise. At a minimum, be physically active (ride a bike, swim, take a brisk walk), for at least 30 minutes most days of the week.

For more information on the Dietary Guidelines for Americans, go to www.nutrition.gov. For practical advice on how to follow the Dietary Guidelines, contact Susan Nitzke.

If you need an individual plan for your special dietary needs, contact a Registered Dietitian. You can find a dietitian in your area by visiting the American Dietetic Association online at www.eatright.org.