National Nutrition Month: Healthy Bites
The key to achieving optimal
health cannot be found in any one food, drink, pill or machine, but rather
through commitment to healthy lifestyle behaviors, focused on maintainable and
enjoyable eating practices and daily physical activity. As part of National
Nutrition Month® 2015, the Academy of Nutrition and Dietetics encourages
everyone to "Bite into a Healthy Lifestyle" to return to the basics
of healthful eating and active living. This year's theme encourages people to
adopt a healthy lifestyle focused on making informed food choices, consuming
fewer calories, and getting daily exercise.
Tips to bite into a healthy
lifestyle:
Learn your needs. Age, gender, body type, family
history, existing health conditions and daily routines all play a factor in
determining which foods to eat more of and which ones to avoid. Knowing which
foods contain the nutrients you need is the next step in biting into a healthy
lifestyle.
Know the facts. When
food selections go beyond whole foods and into packaged foods, the ingredient
list and Nutrition Facts Panel can be useful tools to help make more informed
choices. The higher an ingredient is on the list, the more of that ingredient
is included compared to others. This is a good way to determine if a product is
made with whole grains, or has a lot of added sugars. Regardless of nutrition
claims on the front of the package, it's important to read the Nutrition Facts
Panel to determine how many calories and how much fat, sugar and salt are in
the package.
Plan your snacks. Keep a variety of tasty,
nutritious, ready-to-eat foods nearby. This will help reduce the temptation to
eat less healthy options from vending machines, convenience stores, or the
break room. Healthy snack ideas include fresh fruit, air-popped popcorn,
whole-wheat crackers, dried fruit and nut mixes, almonds and low-fat yogurt.
Think of snacks as mini-meals to help you eat more fruits, vegetables, whole
grains and low-fat dairy. Remember to snack only when hungry, not out of
boredom, stress, or frustration.
Regular physical activity is a
must. Daily physical activity is an important part of a
healthy lifestyle, but unfortunately most don't include enough movement in
daily routines. Regular physical activity strengthens bones and muscles,
reduces the risk of chronic illness, and fosters overall well-being, which
included stress relief, higher quality sleep and a more positive mental
outlook.
Everyday ways to get moving.
Physical activity is important for everyone at every age. The key is to find
activities that are enjoyable and can easily be maintained. Here are some tips
for everyday ways to get moving. Try using the buddy system, joining a walking
group or attending fitness classes. Sign up for a 5k run/walk with friends or
family. Sneak in exercise at your desk or buy a desk that allows you to stand
while working. Take a short walk on your lunch break Walk up and down the
stairs when the weather's bad. Finally, find a way to keep track of daily
movement, such as keeping a journal, using a website, or try an activity
tracking device.
For more information and
resources on National Nutrition Month® from the Academy check out http://www.nationalnutritionmonth.org/nnm/.
Authored
by Lisa Franzen-Castle, PhD, RD,
University of Nebraska-Lincoln Extension Nutrition Specialist. Healthy Bites
Newsletter, March 2015, http://food.unl.edu/fnh/healthybites_march.
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