Each year the message from the Dietitians of Canada as they head into March Nutrition Month is pretty much the same.
Eat well and get physical. Is anyone listening or reading their messages? With obesity rates soaring and trips to doughnut shops a way of life for many in Canada, one wonders.
Let's face the facts given by this national organization which represents more than 5,000 dietitians: "Too many Canadians are overweight or obese. In 2004 (the most recent survey by Statistics Canada) nearly one-quarter of adults were obese and an additional one-third were overweight."
"In total, that's over 14 million adults carrying excess weight. The numbers are just as alarming for youth as 26 per cent of Canadian children and teens aged two to 17 were overweight or obese."
"Life doesn't make it easy for people to make the right eating choices, and often we are unaware of how easy it is to make them," says Vancouver dietitian Heather McColl.
"A good example is portion sizes. Over the years they have gotten so tremendously big that it is difficult to really know what a healthy portion size is for our body."
She uses pasta as an example.
"A fist is about the portion size, but most people can eat three or four fist sizes in one meal, which is more than their body needs."
To understand portion sizes, check Canada's Food Guide for "real" portion size at www.myfoodguide.ca.
Obesity and overweight aren't the only issues the group is addressing when Nutrition Month kicks off on Saturday.
"Most Canadians skimp on vegetables and fruit, milk and alternatives and whole grains," the dietitians state. "If you are one of them, it's time for a change."
McColl says wherever you are, make quality food choices.
"Obviously if we go to work without taking a lunch with us it's going to be a lot easier to go out and buy a Big Mac and fries," she says.
"But if we can plan ahead and put together a healthy lunch before going to bed we have something to take with us. It's just finding those little tricks that can make a big difference."
Getting physical is another message the dietitians are promoting.
"Build up to 30 to 60 minutes or more physical activity into your day, on most days of the week," they advise. "If that is too long for you, break it up into shorter sessions of at least 10 minutes - such as brisk walking, yard work or stretching."
"We tend to put giant challenges in front of us," says McColl. "It's all about making small steps, such as a 10-minute walk in your coffee break."
The dietitians also want Canadians to make quality food choices.
"Skip the chips, candy, energy drinks, large sweetened beverages and giant coffees. Change 'ho-hum' to 'yum-yum' by increasing the variety of foods you eat from each of the four food groups."
Another suggestion they give to help improve your health is to colour your world with fruits and vegetables.
"Dark green and deep orange vegetables such as broccoli, spinach, winter squash and carrots as well as fruits such as berries, oranges and melon are filled with health-promoting antioxidants."
McColl says that depending on the region of the country, dietitians will be available to talk to consumers in grocery stores, community centres and public health units throughout the month of March.
