We have heard it on all the news stations and in the newspaper. We as Americans are overweight as a nation. March is National Nutrition Month, perhaps to bring it to our attention once more. Just like our children, we have to be told more than once to get something done!

Here are two websites that are full of free tips and ideas to help us all eat better: www.choosemyplate.gov and www.eatright.org.

Older adults have special considerations for daily nutrition. Please take into consideration any health concerns you have such as kidney disease or heart issues when looking at changing your diet. These conditions may have dietary restrictions; always consult your medical provider.

We need to make half of our plates fruits and vegetables. Frozen, fresh or canned are all OK. When possible, choose “reduced sodium” or “no salt added.” Make sure you read the labels of “lower sodium or lower fat” products. Always ask yourself, “Lower than what?” Some of the products are not that much lower than unmarked packages. Pick up whole grain breads, cereals, and pasta. I tried whole wheat a few years ago and didn’t like the taste. I bought it a few weeks ago and found it has improved.

Older adults need calcium to keep our bones healthy, too. Try to drink low fat or fat free milk, yogurt, or cheese each day. If you have been drinking whole milk for years, try switching gradually to 2 percent, then 1 percent, then fat free.

Don’t eat the same old thing. Do you ever go to a restaurant and look at the menu, just to order the same thing over and over? We do the same thing at home. So try mixing it up with new recipes, or make your specialty dish and swap with a friend.

Drink water or something close to it. Your six cups of coffee in the morning does not count. Drinking six to eight glasses of water each day is recommended for all of us. Our bodies are made up mostly water; we need to replenish that each day.

Don’t forget the relationship between proper nutrition and physical fitness. Moving a little more each day is an improvement. Do you live in an apartment building? Go out and walk around the block. Can’t do that? Then walk down the hall and back. Every journey starts with one step. I once saw a quote, “No matter how slow you go, you lap those still on the couch.” The Posey County Council on Aging in Mt. Vernon offers low impact exercise classes at a minimal cost every Tuesday and Thursday. For details call 838-0646.

We are fortunate to live in an area to grow our own gardens or know someone who does. We till, plant, hoe, and water our gardens. We should care for our bodies as well as we care for our gardens. Many of our neighbors share their bounty with us, and we are blessed.

You may have heard some of the information before, but there are times we need to hear it again and again before we act. It isn’t difficult … we just need to do it!

Cathy Wagner is a member of the planning committee for the Mid-America Institute on Aging, co-sponsored by the University of Southern Indiana and SWIRCA & More. More information is at http://health.usi.edu/chaw/default.asp.