Over the past month I have focused on getting you excited about movement and physical activity. Now we're going to make a detour and examine the other aspect of wellness – eating right.

Did you know that inactivity and poor food choices contribute to obesity, high blood pressure, heart disease, cancer and diabetes, which are leading causes of disease and death in North Carolina ? In fact, poor eating habits and physical inactivity combined are the second leading preventable cause of death in North Carolina and the U.S. – only tobacco kills more people.

Asking people to take a look at their eating habits has never been popular. We all love to eat and socialize around food. In fact, it has become a norm. Whether it's a business or a social meeting often times we use food as a catalyst to draw people. There is nothing wrong with that IF you serve foods that promote healthy choices. It is a fact that we don't always make the best decisions when it comes to nutrition, especially when we're not at home. According to the U.S. Centers for Disease Control and Prevention, approximately 65 percent of American adults are overweight and have type 2 diabetes which is linked to obesity. Obesity and related diseases have reached epidemic proportions. Obesity is increasing in every age, ethnicity and in both genders. It now accounts for 123 billion dollars in health care costs annually. Taking steps to improve our workday meals and snacks are steps in the right direction.

Living in today's fast paced society, eating meals out has become a luxury that many of us have chosen instead of healthier cooking at home. We often eat on the run not thinking a lot about the long-term health implications. Foods consumed at cafeterias, from vending machines, and in other public food-service establishments are often not as nutritious or healthy as foods prepared at home. Although individuals should take responsibility for their overall health, worksites, civic groups, organizations, churches, and schools, also have a responsibility to put nutrition in the forefront when planning and serving meals. It will take a unified front from all of us to combat the issue of obesity.

When planning for meetings, conferences, and events I challenge those responsible for planning and organizing meals to make a special effort to provide healthy eating choices whenever food and beverages are provided. The guidelines listed below can be used for selecting foods and beverages for breaks or meals at meetings, conferences, and other work-related events. Be sure to consider providing options that accommodate various dietary preferences and needs when planning menus.

Offer a variety of grains—especially whole-grain foods—and fruits and vegetables.

Examples include fresh fruit and salads; fresh and cooked vegetables; whole-grain breads, pasta, and cereals; and muffins, fruit breads, or granola bars.

Provide fat-free, low-fat, or low-calorie foods and beverages. Ideas include fat-free or low-fat dressings or toppings such as salsa, low-fat yogurt dressing, sweet mustard; low-fat or low-calorie desserts such as angel food cake, low-fat or skim milk, low-fat yogurt or cheeses; and lean meats, poultry or fish, cooked and dried beans, peas and lentils.

Offer foods and beverages low in added sugars. You could serve unsweetened cereals, fruit spreads, cereal bars, water, 100% fruit juices, and regular and decaffeinated coffee or tea.

Serve foods that are low in salt and sodium, such as unsalted pretzels, popcorn, or baked chips; grilled or roasted entrees; and entrees cooked with spices and herbs instead of salt.

Include smaller portions such as mini-muffins or mini-bagels and 1-inch low-fat cheese squares.

Consider offering only beverages at mid-morning and mid-afternoon breaks. Always include water as a choice.

To learn more about what you can do to make healthier food and activity choices visit mypyramid.gov .

The site also features tools that can help individuals determine the right amount of food and physical activity needed to effectively control weight.

Here's this week's thought to ponder:

Genetics load the gun but eating habits pull the trigger. What you eat and drink and what you don't eat and drink can definitely make a difference to your health.

Christine Smith is an Extension Agent in the Department of Family and Consumer Sciences with the N.C. Cooperative Extension.