Weekly Nutrition News: Food and Fitness: Build a Healthy Lifestyle

Mary Beth Campbell, MSRD

March is National Nutrition Month and this year’s theme is “Food and Fitness: Build a Healthy Lifestyle.” Most of us would agree that eating is one of life’s pleasures. There are so many foods and ways to build a healthy lifestyle—there is lots of room for choice. The Dietary Guidelines for Americans, 2000 offers great ideas and sensible guidelines to help you with these choices. These guidelines begin with the basics of the ABC’s for you and your family’s health. These guidelines are intended for healthy children (ages 2 and older) and adults of any age.

A: Aim for fitness

B: Build a healthy base

C: Choose sensibly

AIM FOR FITNESS—What is “fit”? To many people “fitness” relates to physical activity. To some, the term may mean a trim or muscular body. Others may think of fitness simply as being free of disease and other health problems. According to the American Dietetic Association, the true definition of fitness is far broader and more personal. It refers to optimal health and overall well-being. Fitness is your good health—at its very best.

During National Nutrition Month, ADA recommends that Americans aim for fitness—the sooner you start the better your health.

A healthy weight is key to a long, healthy life

Over time, even a small decrease in calories eaten and a small increase in physical activity can keep you from gaining weight or help you lose weight

Start with a physical exam before beginning any exercise program.

Find a variety of activities you enjoy doing each day.

Start slowly. Don’t expect miracles overnight.

Engage in 30 minutes or more of moderate physical activity most, preferably all, days of the week (moderate physical activity is any activity that requires about as much energy as walking two miles in 30 minutes.

Build up over a month or two to more intense activity.

If you need motivation, find a friend to join you.

An eating plan that provides the right amount of nutrients and energy is essential for achieving and maintaining strength, flexibility, and endurance. Carbohydrates are the body’s best fuel and should make up at least 60% of the calories you eat. Choices include whole grain breads, cereals, pasta, veggies and fruits. Protein helps maintain lean tissue and should be chosen from low-fat sources like beans, poultry, lean meat or fish—6 ounces each day is enough for most active adults. To replace fluids lost with exercise, be sure to drink before, during, and after a workout. Best choices are water and fruit juice.

BUILD A HEALTHY BASE--Let the Food Guide Pyramid guide you so that you get the vitamins, minerals, energy, and other healthful substances from foods your body needs each day. Make grains, especially whole grains, fruits and vegetables the foundation of your meals. This forms a base for good nutrition and health. Foods that are safe from harmful bacteria, viruses, parasites, and chemical contaminants are vital for healthful eating.

There are many healthful eating patterns. Different people like different foods and like to prepare the same foods in different ways.

Since foods within the same food group differ in their array of nutrients and other heathful substances, choosing a variety helps you get all the nutrients and fiber you need. It can also keep your meals interesting from day to day.

Also choose some low-fat dairy products and low-fat foods from the meat and beans group each day. It’s OK to enjoy fats and sweets occasionally.

Wash hands often; keep raw meats and ready-to-eat foods separate; cook to proper temperatures; and refrigerate promptly to below 40.

CHOOSE SENSIBLY—Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods that limit your intake of sugars. Choose and prepare foods with less salt.

Choose low-fat dairy products, cooked dry beans and peas, fish, and lean meats and poultry.

Use the Nutrition Facts Label to help you choose foods lower in fat, saturated fat, and cholesterol. Read the label to compare and help identify foods lower in sodium.

Take care not to let foods high in sugar crowd out other foods you need to maintain health, such as low-fat milk or other good sources of calcium

Choose herbs or spices on foods like grilled or roasted entrees, baked potatoes, and salads to help you limit sodium intake.