Kadena celebrates National Nutrition Month Published March 12, 2013 By Tech. Sgt. Jennifer Randolph 18th Aeromedical Squadron Health and Wellness Center KADENA AIR BASE, Japan -- For more than 40 years, National Nutrition Month has been recognized during the month of March. This year's theme is "Eat Right, Your Way, Every Day," with a focus on reminding individuals and families that our cultures and lifestyles impact our everyday food choices. In celebration of National Nutrition Month, the Kadena and U.S. Naval Hospital Okinawa Health Promotions team is sponsoring a nutrition health fair March 15 from 10:30 a.m. to 2:30 p.m. in the Exchange. To promote a healthier community, free nutrition and fitness tips will be available for adults and children. Changing your habits and eating healthy is not an easy task to accomplish, and certainly doesn't happen overnight. It is habit that keeps us where we are in our diet and changing those habits can change our life. Taking small gradual steps to living a healthier lifestyle is important. For example, adding a salad to your meals, trading in your coffee for a smoothie, and including snacks between your meals are just a few ways. Plan your menu and your meals. Having a plan of what to eat throughout the day is one key to living healthier; it not only helps control what we eat, but also how much we eat. You'll find it's cheaper to prepare your own meals rather than eating out throughout the week. You don't have to eliminate your favorite foods to live a healthier lifestyle, but you do have to include moderation and balance to be successful. Try to ensure your plate contains color, variety and freshness. For example, instead of having bacon for breakfast five times per week, try egg whites with chopped veggies and a piece of fruit three to four times per week. Eat often to avoid being famished. Aim to eat frequent meals and snacks at least every three to four hours to help prevent overeating. On a hunger scale of 1 to 10, with 1 being starving and feeling weak, and 10 being uncomfortably full or sick, it's good to maintain between a 3 to 7. Know the difference of when you're hungry and when you're thirsty. Many people mistake hydration for food, but drinking a glass of water before eating is a great way to determine if your body absolutely needs food. Learned habits are the main reason people eat what they do, and it's important to control unhealthy habits. Now is the time to take control of your health to prevent chronic diseases. Gain the knowledge of nutrition basics and use them in ways that work best for you and your family. For more information, contact your Kadena Health and Wellness Center team or visit www.eatright.org.