During March, which is National Nutrition Month, the National Nutrition Center of the American Dietetic Association wants people to ``get real`` and take a practical view of eating healthfully.
Most Americans have heard the admonitions to eat less fat. But surveys indicate that many people fear that means cutting out favorite foods: ice cream, french fries, barbecued ribs. This doesn`t have to be the case.
``Knowing we have fat habits doesn`t make it any easier to break free, unless you understand that your favorite foods can be a part of a lower-fat diet,`` says Judy Dodd, a registered dietitian and president of the ADA. ``The secret is to eat smaller portions of high-fat foods less frequently.
During nutrition month, an ``Eat Right America`` national campaign will feature nutrition fairs, supermarket tours and cooking demonstrations with practical suggestions for lowering fat.
The first step to eating the low-fat way, Dodd says, is to understand the ``fat fundamentals``:
- Fat comes from both animals and plants, and portion size is important. When there is fat, keep the portion size reasonable.
- Fats contain more than twice as many calories as equal amounts of protein or carbohydrates-9 calories per gram or 120 calories per tablespoon.
- Dietary cholesterol comes only from animal sources, such as whole-milk dairy produts, egg yolks, meats, poultry and seafood.
- High blood cholesterol, which can contribute to heart disease and cancer, can come from eating foods high in dietary cholesterol and saturated fat.
- A diet high overall in fat can contribute to obesity in addition to risking heart disease, cancer, diabetes, high blood pressure and circulatory problems.
Building meals around grains and vegetables and thinking of meats as flavorings rather than entrees is one way to start eating more healthfully, Dodd says.
Also during March, the Food and Nutrition Board of the National Academy of Sciences is promoting its guidebook to reducing risk of chronic diseases such as heart disease, cancer, diabetes, osteoporosis, liver cirrhosis and others. Called ``Eat for Life`` (National Academy Press, $18.95), the book, written by registered dietitians Catherine E. Woteki and Paul R. Thomas, sets up guidelines and presents the latest research on diet and disease. It will be in bookstores in early March.
The Food and Nutrition Board, a multi-disciplinary group of scientists, advises the federal government on nutritional matters.
Meanwhile ADA registered dietitians will answer questions about nutrition from 9 a.m. to 4 p.m. Monday through Friday at a toll-free hotline: