Research

Recruits: America's war with fat could turn into a battle for the nation's armed forces, say researchers at the University at Buffalo and Johns Hopkins University in Baltimore.

Researchers found that at least 13 percent of young men and 17 percent of young women of prime recruitment age are too heavy to meet the military's weight requirements.

And weight limits are more strict for military women than men, making it harder for women to get in and stay in.

If the military needed to recruit a large number of people quickly, the weight issue could become a security threat, says Dr. Carlos Crespo, co-author of the study and an associate professor of social and preventive medicine at the University at Buffalo.

The study revealed another troubling statistic: Weight limits for men are high enough to include two-thirds of overweight men based on national standards, but weight limits for women exclude women of normal weight.

Tips

Nosh smart: Low-fat or low-carb, Americans need to stop focusing on dieting and focus instead on eating right, says Marsha Hudnall, a registered dietitian and nutrition director of Green Mountain at Fox Run, a Vermont women's retreat.

Ms. Hudnall offers this advice for finding out which foods keep the body at its healthiest:

• Have regular, nourishing meals - not based on a "fad" diet approach of no carbs, no fat, etc. - and follow the plate mode: Fill half your plate with fruits and vegetables, a third to a fourth with lean protein and a third to a fourth with starch.

• If you crave extra protein or extra starch, your body could be telling you that you need it.

• Assess your physical, emotional and mental state after eating: Are you satisfied?

• Exercise: Physical activity encourages proper body function and helps people stay in touch with physical needs.

• Nurture the whole person.

Sweat

Push play: Here are some suggestions from the American Council on Exercise on how to choose an exercise video:

• Remember your goals: Videos can be motivational, but they can't melt away the 40 pounds you want to lose. If the video promises instant results, it's probably unsafe. Research what's available and try to rent or borrow a video before buying it.

• Make sure the instructor is qualified and that the routine includes alternatives if the main program is too difficult.

• Mix up your routine to include cardiovascular, strength training and stretching.

• Ask the right questions: Is there enough room to do the routine? Is special equipment (barbells, jump ropes, fitness balls) needed?

Siting

Click: Check out www.snowboarding.com, which includes product reviews, photos and conditioning tips.

Contact Peggy O'Farrell by phone, 768-8510; fax, 768-8330, or e-mail, pofarrell@enquirer.com