Article Title | National Nutrition Month - Eat Right, Live Right, Feel Right | Post Date | Posted on
Wednesday, July 3, 2019 | Rollup Image | | Body |  With
today's hectic lifestyles we tend to hear the phrase "I don't have time
to": workout, eat healthy, cook or go grocery shopping, but it doesn't
need to be as difficult or time consuming. This year, the Academy of
Nutrition and Dietetics is celebrating National Nutrition Month® with
the campaign: "Eat Right, Live Right, Feel Right", focusing on well
being as a multifunctional aspect, incorporating nutrition and physical
activity to obtain optimal health. Obesity continues to be an alarming
subject in our nation and is known to be a mayor factor and contributor
to chronic diseases such as Type 2 Diabetes, hypertension and coronary
heart disease. It has also been reported to worsen some conditions such
as osteoarthritis, sleep apnea and other breathing disturbances as well
as depression and mental illness. So, what can we do to prevent chronic
illness? While the phrase "lifestyle changes" may sound drastic, there
are small changes that we can make in our daily life that will help us
"Eat Right, Live Right, Feel Right".
- Did you know that by
engaging in physical activity for 30 minutes each day you meet the
minimum physical activity requirement for adults? The Center for
Disease Control advises adult to engage in 150-300 minutes of moderate
physical activity each week.
- Some ideas to keep you active are:
- 30-minute walk per day; use your break time! You can also separate it into two 15-minute walks
- 30-minute bike ride
- Engage in sports such as volleyball, tennis or basketball
- Dance
- No
time to cook every day? MEAL PREP! Prepare a big enough portion of
food that will allow you to eat leftovers for an extra meal or two.
Magazines and websites also provide quick and easy ideas for meal
planning. Cutting and storing food items such as onions, peppers,
carrots, cucumbers and garlic can also shorten your cooking time.
- On
the go? Unexpected day out? No problem! While fast foods tend to
offer a large amount of foods high in calories and fat, we can always
make the BEST choice. Chose items that are not fried such as baked
chicken, baked potatoes, soups, chili and salads. Portion sizes have
increased in the past years, so obtaining a larger drink or side dish
may not be necessary when eating at a fast food establishment. Try to
chose water above any other beverage. Need that fizz? Try sparkling
water, even splash it with a small amount of lime soda to give it a kick
but try not to waste your calories on your drink, which are usually
very high in sugar.
- Need something sweet? Go for naturally
occurring sugars such as fruits. Adding fruits to yogurt or milk is a
great sweet option. You can even blend it together. Just remember that
fruits are sweet enough, you do not need to add any sugar to them.
- Portion
control can be overwhelming. Using the MyPlate diagram makes portion
control easy. Make sure that half your plate is filled with fruits and
vegetables while the other half is half carbohydrates and half
proteins.
- Wondering how well you are doing or what can you
improve on? Writing your physical activity and meals consumed in the
day for several days can serve as a reflection and increase awareness of
your strengths and opportunity for improvement.
- Finally, take time for yourself. Engage in some activity that helps you ease your mind and enjoy.
Remember
that there is no "one-size fits all" plan but these basic tips will
help you get closer to your health goals. If you want further help
registered dietitian can help you personalize your own meal plan
according to your goals, beliefs and likes. Also make sure you look into
your community resources that may provide activities such as healthy
cooking classes, physical activity groups, nutrition classes among
others. Being "healthy" should not be a burden, it is providing
your body what it needs to function at its best, allowing you to enjoy
the most of your life. Resources: | | Attachments |
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