By Valerie Conner, Regional Extension Agent

Here comes another year, and with it New Year’s resolutions.

Can we really get a handle on the list of things to change, control and start anew? For many, weight loss is at the top of the list and, well, it should be. The rate of obesity is increasing not only in adults but in our children.

Over the last 20 years, obesity has tripled. If things keep going the way they are, everyone in Chilton County and the country will be overweight by 2059.

Coupled with weight gain are rising medical expenses for high blood pressure, chronic infections, high cholesterol, diabetes and respiratory troubles while sleeping to name a few.

Why are we facing these health crises? Research and common sense have given us many reasons.

One reason is we watch about four hours of television a day. Sitting means lack of activity. It also means viewing around 10,000 food commercials every year, many of which are for food that is not good for your health.

Another reason is that we are drinking less milk, at least 40 percent less, and we are drinking at least 300 percent more sodas.

Joined with this is a higher percentage of calories coming from fat and sugar, and in the last 25 years, fast food has been a major contributor to this.

So many items are supersized now, and unfortunately, so are our waistlines.

These reasons all point to the main issue. Calorie intake is greater than calories used.

Our portion sizes are out of control and we are not active enough.

This brings to mind tips from the 2010 Dietary Guidelines for Americans. Two tips are balancing calories and avoiding oversized portions.

Overweight people should burn more calories than they take in.

People who don’t struggle with obesity should balance calories taken in with those used.

The Dietary Guidelines for Americans also recommend foods to increase. Yes, it is not a misprint – we need to increase our fruit and vegetable consumption as well as whole grains, fat-free or 1 percent milk and dairy products.

These foods have the nutrients we need for good health, including potassium, calcium, vitamins and fiber. Make them the basis for meals and snacks.

So what are the foods we should eat less often? It is impossible to talk about better health without covering foods that we should cut.

Cut back on high solid fats, added sugars and salt. These include cakes, cookies, candies, sweetened drinks and fatty meats, such as ribs, sausage, bacon and hot dogs, to name a few.

Processed foods can be high in sodium, so watch the nutrition fact labels.

Select canned foods low in sodium, reduced sodium or no salt added.

Cut back on or cut out sodas, energy drinks and sports drinks. They are a major source of added sugar and calories in our diet.

It is scary to imagine not trying to get a handle on obesity and the growing health problems that come with it.

Maybe this year when we make our New Year’s resolutions, they will read: limit television, movies and computer time; eat at least one meal a day at home with the family at the dinner table; make smart food choices by eating a variety of fruits and vegetables (www.ChooseMyPlate.gov); and increase physical activity.

The increase in physical activity can be a part of the rest of the New Year’s list, such as cleaning out the shed, planting spring and summer flowers, starting a vegetable garden, cleaning out closets and being physically active for better health.

Maybe, just maybe, we can get through the year and complete those resolutions to change the obesity statistics for years to come.

Valerie Conner is a Regional Extension Agent in human nutrition, diet and health.