The More You Know

NUTRITION & PHYSICAL ACTIVITY

"You teach your kids to be kind to others, so teach them to be kind to themselves. Make sure they eat right and get active." - Alison Sweeney, Biggest Loser

What You Should Know...

Nearly two out of every three Americans are either overweight or obese. Obesity has become an epidemic, costing more than $100 million in healthcare and contributing to over 300,000 deaths in the United States alone. With increased portion sizes and more high-calorie food options available, maintaining a healthy lifestyle is becoming increasingly difficult. However, by spreading awareness of proper nutrition and physical activity, Americans can adopt daily routines that will prolong their lives and prevent chronic illnesses.

Nutrition

In order to lose weight or maintain a healthy weight, it is important to understand the relationship between the energy put into the body and the energy that the body uses. To lose weight, individuals need to exert more calories than they take in, while maintaining a healthy weight requires balancing out the intake and output of the body's energy.

The amount of calories the body needs changes depending on the person's age, weight and activity level. Rather than consume high-calorie foods, people should choose the most nutrient-rich foods like fruits, vegetables, fiber, grains and poultry, to ensure that the body gets enough vitamins. Nutrient-dense foods have a high level of vitamins and relatively few calories. Foods that are low in nutrients usually have a high number of calories, making it difficult to consume enough vitamins without gaining weight.

Most packaged foods have a nutrition label that reveals its nutritional value. Individuals should choose foods that are low in saturated fats, trans fats, cholesterol and sodium, and high in potassium, fiber, vitamins A and C, calcium and iron. Monounsaturated fats and polyunsaturated fats are beneficial for the body, raising good cholesterol levels. The label will also reveal how many calories are contained in each serving size. Individuals should also read the list of ingredients to check for added sugars as well. Ingredients like sucrose, glucose, high fructose corn syrup, maple syrup and fructose are all types of sugars that will add to the food's overall calorie content.

Proper nutritional habits begin at an early age; studies show that overweight children are more likely to become obese adults. Obesity in young adults ages 12-19 has more than tripled in the last 20 years. Overweight and obese individuals are also at increased risk of diabetes, high blood pressure, high cholesterol, osteoporosis, asthma and joint problems.

Physical Activity

In order to balance out the calories that the body receives through foods, individuals must also participate in physical activities. People should be active for 30-60 minutes a day at least five times a week. While regular exercise is necessary in order to maintain a healthy weight, it also builds strength and fitness, reduces stress, increases energy, improves sleep, fosters self-esteem and decreases the risk of heart disease, diabetes and high blood pressure.

More than 60% of Americans do not get enough exercise, while 25% of adults do not exercise at all. The belief that physical activity is limited to the gym and sports is a myth that discourages individuals from establishing healthier habits. Physical fitness does not have to mean monotonous and strenuous exercise. It can consist of activities that individuals enjoy, from gardening to horseback riding. Activities should include a cardio element to strengthen the respiratory and circulatory systems, weight training to strengthen muscles or muscle-lengthening activities that increase joint flexibility. Various activities can encompass these different factors, allowing individuals to increase their physical condition while participating in activities they enjoy. It is important to note that fitness is not necessarily measurable using a scale, since a person's body weight does not reveal how much of the body is made up of fat and how much is lean mass. Body Mass Index (BMI), the standard for measuring one's body fat, is calculated from an individual's height and weight.

Individuals beginning exercise programs should start at an easy pace and gradually increase time or intensity in order to avoid injuries. People should also remain aware of their body, monitoring levels of fatigue, heart rate and physical discomfort. Signs of overexertion include breathlessness and muscle soreness, while dizziness, chest or arm pain and lightheadedness are warning signs for more serious heart problems.

What You Can Do...

Both nutrition and physical exercise is necessary in order to maintain a healthy lifestyle.

NUTRITION

Plan ahead
Lay out your shopping list for meals and snacks throughout the week. This habit will help you focus on specific foods at the grocery store.

Preparation counts
Opt for foods that are steamed, grilled or broiled instead of those that are fried or sautéed.

Ask for substitutes
When eating out, make your meal healthier by substituting food items in your meal. Ask for vegetables instead of french fries, order fruit instead for dessert and get low-calorie salad dressing on the side.

Pack for the road
When heading out for lengthy trips or errands, pack healthy snacks like vegetables, fruits or nuts in order to avoid impulsive and unhealthy snacking.

Balance your diet
Choose foods from each food group. Your diet should include plenty of fruits, vegetables, whole grains, lean proteins and calcium-rich foods.

Watch the liquids
Opt for water or other drinks without added sugars. Beverages like juices and sodas add up in calories.

Keep a journal
Write down the food you eat each day; keeping track of your meals makes it easier to stay on track by getting enough vitamins in your diet.

Watch your portions
Many restaurants serve over-sized portions for one person. Control the amount of food on your plate by splitting an entrée with a friend or taking half of your meal to-go.

Don't overeat
When eating or snacking in front of the TV, put the amount of food you plan to eat in a bowl instead of eating straight out of the package. It is easy to overeat when you are not paying attention to what is going into your mouth.

Don't skip meals
The body relies on nutrients for energy to make it through the day. Reject the notion that cutting a meal or two is healthy, as it often leads to binging.

Be patient
Real results don't happen overnight. Don't try to do too much too soon, and don't quit before achieving your full potential. Stay realistic, enthusiastic and motivated.

PHYSICAL ACTIVITY

Find time
Set aside time in your busy schedule for physical activity - anything that will get you to at least 30 minutes a day. This includes a trip to the gym, climbing up and down stairs on your lunch break, doing housework, working in the yard, exercising in front of the TV, dancing, riding a bike, playing with your dog or using the stairs instead of the elevator.

Have fun
Physical activity does not have to be grueling; try new activities or sports in order to make your workout fun and interesting.

Set goals
Set small and specific goals. Having goals that are too overwhelming will be more daunting. Once you have achieved your goal, keep building on it with more time, intensity or by varying activities.

Reward yourself
Celebrate your successes along the way. Creating a healthier lifestyle is an accomplishment!

Look at the big picture
While you set your short-term goals, always have a long-term vision in mind.

Find support
Having friends and relatives that will keep you motivated will make your healthier lifestyle a more enjoyable experience. Find people who will accompany you on walks, hikes or workouts.

Be prepared for setbacks
Accept that lapses will happen. They are a normal part of an exercise regime, so the sooner you accept it, the easier they are to overcome.

To Know More...

U.S. Department of Health and Human Services
www.smallstep.gov
www.healthierus.gov