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Bite Into A Healthy Lifestyle

March is here, and I am especially excited because that means it is time to celebrate National Nutrition Month®. Not familiar with this month-long celebration that highlights the importance of making informed, sound, and healthy eating choices? Here is what YOU should know…

National Nutrition Month

National Nutrition Month® is an annual campaign sponsored by the Academy of Nutrition and Dietetics, which the Academy and its members are a credible source of scientifically-based food and nutrition information.

Bite into a Healthy Lifestyle

The theme for 2015 is “Bite into a Healthy Lifestyle,” which encourages us to eat foods that provide both the nutrients we need and the tastes we love, as well as incorporating regular physical activity to achieve our personal health and fitness goals and promote overall health.

Healthy Lifestyle

While the month of March is devoted to increasing education and awareness towards a healthy lifestyle, these positive habits are intended for everyday practice. Healthy eating does not mean a restrictive diet and bland flavor profile! Healthy eating from all five food groups means a wide variety of foods, flavors, and textures!

Eating right and staying active is an investment in a high-quality life. I’ve found that the best way to make lasting changes is to do it slowly and steadily. Simple things like walking to work, drinking more water, eating more fruits and veggies, and cutting down on refined sugar and processed foods are easy steps to a healthier lifestyle. 

There are many different ways to “Bite into a Healthy Lifestyle.” Here are just a few recommendations:

Choose Beneficial Food and Beverages

  • Make half your plate fruits and veggies. Eating a variety of fruits and vegetables can give you the energy, fiber, vitamins, and minerals needed to sustain a healthy lifestyle. Remember to incorporate a variety of colors such as yellow, orange, red, green, and purple as well.
  • Select whole grains. When eating breads, cereals, pastas, crackers, and rice try to make at least half of what you’re consuming WHOLE grains. To be sure, check the ingredients list to make sure the word “whole” is included.
  • Consume low-fat or fat-free dairy. Low-fat (1%) and fat-free milk contain the same amount of calcium and other essential nutrients as whole milk but with fewer calories and fat. If you are lactose intolerant, you can try lactose-free milk or a calcium-fortified soy beverage instead.
  • Vary the protein. Seafood, nuts, and beans, as well as lean meat, poultry, and eggs, are all excellent protein sources. Vary the ways you get your protein by switching it up within these categories. Be sure to try to have seafood protein twice a week for additional heart-health benefits provided by omega-3s.
  • Aim to consume wholesome, fresh foods. Try to eat in season to aid in eating healthy on a budget, improve flavor, and reduce preservatives.
  • Limit processed foods and simple, refined sugars. Choose foods with lower numbers of sodium, sugar, and fat. Find healthier alternatives to adding flavor to your food, such as seasoning your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil.
  • Sensible snacks are a part of any healthful eating plan.
  • Control your portion sizes and think all foods can be part of a well-balanced diet in moderation. Avoid mindless munching that often leads to overeating and unnecessary calorie consumption. Focus on your meals and STOP eating when you are satisfied.
  • Maintain hydration, and be mindful of your consumption of calorie-dense drinks (pop, juice, alcohol). Water is the best choice.
  • Involve the entire family in meal planning.                                            

Engage in Daily Physical Activities

  • Daily physical activity is a crucial part of a healthy lifestyle! Adults need at least 30 minutes a day, five days a week, of moderately intense physical activity each week for most health benefits. No time, you say? It doesn’t all have to be done in one 30-minute chunk. Split your exercise routines into two, 15-minute, or three 10-minute segments throughout the day.
  • Exercise can reduce stress and chronic diseases while maintaining your desired body composition or weight.
  • Sit less; try stationary exercises and stretches or stand up after sitting down for long periods of time to help you refocus. 
  • Find exercises you enjoy and people to join your activities to stay motivated. 
  • As you are able, increase your daily routine by walking, taking the stairs, parking your car further, or joining a gym. 
  • Go for a family stroll after dinner to add exercise to your healthy diet

Adopting a healthy lifestyle can also promote your overall health and reduce your risk of chronic diseases. It’s also essential to make informed food choices based on your individual health and nutrient needs.

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

 

National Nutrition Month Logo with produce

Contact Our Expert!

Email: nfs@uwyo.edu

Extension Educator:
Vicki Hayman – (307) 746-3531

University of Wyoming Extension

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Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.