NDSU Extension - Benson County


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Reduce your Risk of Being Overweight or Obese

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Community Wellness


Reduce your Risk of Being Overweight or Obese

Being overweight or obese is when we have a higher weight that what is recommended for our height.  This is calculated through BMI (body mass index).  If you are unsure of what your BMI is, a BMI calculator can be found at www.choosemyplate.gov

Research has proven that having a BMI that is in a normal range can be very beneficial to our overall health.  Those that have too high of a BMI are at greater risk for diabetes, cardiovascular diseases, and certain types of cancers such as ovarian, gallbladder, prostate, liver, kidney, and colon. 

Whether you are overweight or obese now, or would simply like to reduce your risk for the future, here are a few things you can do to ensure your body is at a healthy weight. 

Begin by keeping a food journal.  While this may seem time consuming, most of us would probably be shocked by how much we eat if we wrote it all down.  Record both food and beverages and evaluate it after a few weeks’ time.

Next, set a personalized goal related to your current eating habits.  It may be increasing fruit and vegetable intake (you should aim for about 2 cups of fruit and 3 cups of vegetables each day) or perhaps you could switch to lower fat or fat free dairy products.  Portion size is also an important factor to consider.

Reducing our risk of being overweight or obese goes far beyond food, though.  Making sure you get enough sleep is essential as well.  Most adults need between seven and eight hours of sleep each night.

Exercise is also a key factor in keeping our body healthy.  Adults need at least 30 minutes of exercise most days of the week.  If you are looking to reduce your weight, more exercise is encouraged. 

Here is a delicious recipe for baked parmesan fish.  It includes ingredients from the protein, dairy, and vegetable group.  It is a perfect addition to any healthy meal.  Enjoy!

Baked Parmesan Fish


  • 1/3 cup parmesan cheese, non-fat (grated)
  • 1/3 tablespoon flour, all-purpose
  • 1 teaspoon thyme sprigs (leaves removed and crushed)
  • 4 fish fillets (white fish, 6 ounces each)
  • 1 medium onion (chopped)
  • 1 cup halved mushroom caps
  • 1/2 cup green onions (finely sliced)
  • 1 cloves garlic (crushed)


Directions: Preheat oven to 350°F. Place cheese, flour and thyme in paper bag.  Individually coat fish by gently shaking in bag; discard coating ingredients.  Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.  Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently, until onions are tender. Season with ground black pepper.  Serve baked fish topped with mushroom mixture.

Makes: 4 servings.  Each serving contains 204 calories, 0 grams of fat, 227 mg of sodium, 8 carbohydrates, 1 gram of fiber, and 37 grams of protein. 




  • NDSU Extension Service, Health Wise for Guys: Overweight and Obesity, 2018
  • ONIE Project - Oklahoma Nutrition Information and Education
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