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Eat well for nurtrition month
Health advice
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March is National Nutrition Month and this year's theme is Nutrition: It's a Matter of Fact. The American Dietetic Association selected this theme to remind consumers to focus on the total balance of foods consumed, rather than one food or meal during a day.
"No single food or meal makes or breaks a healthful diet," says registered dietitian and American Dietetic Association spokesperson Ruth Frechman.  "Your overall pattern of eating is the most important focus."
According to Frechman, it doesn't matter if you eat after 8 p.m. The number of calories you ate that entire day, not the time you ate them is what's important.  She stresses, however, that everyone should pay attention to the portions of servings and when a sweet, high calorie treat is included, enjoy it in moderation.  Other things you can do are exercising longer the next day or save calories by not eating something else, like skipping your morning latte.
People often have a hard time figuring out the healthiest eating plan because there are so many nutrition myths and "diets."
It's therefore, important to focus on information that is based on scientific research. A good rule of thumb is to follow the advice of organizations such as the ADA rather than someone promoting a new book or food line. Marketing does not necessarily serve as promotion for a scam but until you're sure of its credibility, use sense and stick with facts supplied by credible organizations.
While we are told that everyone should eat two-four servings of fruit and three-five servings of vegetables every day, the number actually depends on the amount of total calories. For example, five servings of fruit and vegetables a day is the minimal recommended number.  It is really the minimum requirement for children ages 2 to 6, women, and some older adults (those who eat about 1,600 calories per day).  Older children, teen girls, active women, and most men who eat about 2,200 calories per day should have seven servings.  Teen boys and active men who eat about 2,800 calories per day should have nine servings of fruit or vegetables.  
Fruits and vegetables are essential for good health and should be included in a daily diet. All forms of fruits and vegetables (fresh, frozen, dried, or canned) contain essential vitamins, minerals, fiber and phytonutrients. It is important to eat a variety of fruits and vegetables as different fruits and vegetables contain different nutrients.
In addition to eating more fruits and vegetables, remember that you should eat more whole grains and choose more nonfat or low-fat milk or milk products-preferably three servings of each per day. A whole grain is the entire edible part of any grain such as wheat, oats, barley, rice and corn. Whole grains contain fiber and other beneficial nutrients.
Dairy foods are an excellent source of calcium, protein and other vitamins and minerals important for children's growth and development. Calcium is important at all ages but, especially, for growing bones! Adults and kids need three servings of calcium-rich foods every day.

Ratcliffe works with the Coastal Health District.

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Visit with children a real eye-opener
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One of my favorite activities as a state senator is when I get to speak to students at our local schools. This year, I spoke to third-grade students at May Howard Elementary and Marshpoint Elementary in Chatham County and Button Gwinnett Elementary in Liberty County.
The students from each of the schools had been studying civics and were familiar with the three branches of government — executive, judicial and legislative. I explained my role as a senator in the legislative process and told the children how the citizen legislature in the state of Georgia works.
Presenting each of the schools with a Georgia state flag, I explained the three principles for which the state flag stands — wisdom, justice and moderation — and had them recite the pledge to the flag with me. 
The students at all three schools were bright, respectful and well-disciplined — a tribute to their families and especially to their teachers, who had prepared the students for my visit with ideas for great questions.
The students in Ms. Hutchinson’s class at Marshpoint Elementary were impressive in singing the preamble to the Constitution during my visit. What a great way to learn such an important part of our nation’s history — another wonderful example of the great job our teachers are doing.
I was delighted last week to receive thank-you letters from some of the students. Here are excerpts from a few of their letters:
 
Dear Mr. Carter,
Thank you for taking the time out of your busy schedule to come speak to us. I learned so much! I learned that there are two kinds of Pledge of Allegiances. That is pretty cool.
Do you travel all over the world do you? I really like that you taught me more about the three branches of government.
— Megan
 
Dear Sen. Carter,
Thank you for telling us about your job and your favorite thing about your job. I liked the Georgia state flag. I still have more questions. Do you have to work on Saturday and Sunday? Are you the only one who makes the laws?
Yours truly,
Ryleigh 


Dear Sen. Buddy Carter,
Thank you for coming and letting us have a little bit of your time. I want you to know that I learned something new. The Georgia pledge! Justice, wisdom and modesty! Thanks again!
— Liam
 
Dear Sen. Buddy Carter,
Thank you for coming and helping us learn more about the government and some of your job. Thank you for giving us a Georgia flag. It was fun when you came. Thank you for giving us some questions so we could answer them.
P.S. Did you ride in a limousine? I was going to ask you a question but then I forgot. But now I remember. How many rooms are there where you work? You can send me a note if you can.
Your friend,
Erin
 
I’m uncertain whether the students learned as much from me during my visit as I learned from them. One thing that I was reminded of was the honesty that comes from the innocence of childhood. I wasn’t quite sure how to interpret some of the questions, such as the one asked in this letter:
 
Dear Sen. Carter,
I loved your speech. Thanks for coming to our school. I think my favorite part was when we held the flag. It was so fun! I have a question: How many people voted for you?
Sincerely,
Shelly
 
I also was more than a little concerned about a recurring question in the thank-you notes that was posed to me during one of my visits by a beautiful, brown-eyed girl who, with a very serious look on her face, asked “Did you ever get re-elected be-fore?”


What a great group of young people! My faith and hope in our future has been reassured. What an amazing job our families and teachers are doing on a daily basis to support and encourage our next generation. Thank you for your dedication to teaching our leaders of tomor-row.

Sen. Buddy Carter can be reached at Coverdell Legislative Office Building (C.L.O.B.) Room 301-A, Atlanta, GA, 30334. His Capitol office number is 404-656-5109

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