JOINT BASE LANGLEY-EUSTIS, Va. –
A nutritional diet is the cornerstone of a healthy lifestyle. According to the President's Council on Fitness, Sports and Nutrition, unhealthy eating habits contribute to the obesity epidemic across the United States, which affects one-third of American adults and approximately 17 percent of children ages 2 to 19 years old. Even for people at a healthy weight, a poor diet can lead to major health risks including heart disease, hypertension, type 2 diabetes, osteoporosis and cancer.
To combat these ill effects and raise awareness, National Nutrition Week launched in 1973 following a presidential proclamation. The campaign was later extended to work through the entire month of March to raise awareness on the importance of making informed food choices and developing sound eating and physical activity habits.
Choosemyplate.gov offers the following tips to help you lead a healthy lifestyle:
1. Eat breakfast every day- Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables.
2. Measure portion sizes - Use measuring cups to see how close your portions are to the recommended serving sizes found at www.choosemyplate.gov. A rule of thumb is to use half your plate for fruits and vegetables and the other half for foods containing grains and lean protein, and complete the meal with a serving of fat-free or low-fat milk or yogurt.
3. Eat healthy snacks to maintain energy - Healthy snacks can sustain your energy levels between meals, especially when they include a varied combination of foods. Choose from two or more of the food groups: grains, fruits, vegetables, dairy or protein.
4. Get to know the (nutritional) facts - Reading the Nutrition Facts panel can help you shop and eat smarter. Reviewing ingredients on the food label can help you identify sources of added sugar, which can contribute empty calories and little or no nutrition.
5. Get cooking - Preparing foods at home can be a healthy, rewarding and cost-effective alternative to eating out. Resolve to learn some cooking and kitchen basics, like how to dice an onion or cook dried beans. The collection of "How do I..." videos at www.eatright.org/howdoi can help get you started.
6. Banish Brown Bag Boredom - Repetitive lunches can make eating healthy more difficult. Prevent brown bag boredom with a variety of easy-to-fix, healthy lunch ideas.
7. Drink more water - Quench your thirst by drinking water instead of sugary drinks. Remaining hydrated helps maintain a healthy physique and cut out hunger pangs.
8. Eat seafood twice a week - Seafood, including fish and shellfish, contains a range of nutrients including healthy omega-3 fats, which are considered an essential fatty acid that aids in brain function and may lower risk of chronic diseases including heart disease, cancer and arthritis. Salmon, trout, oysters and sardines are higher in omega-3s and low in mercury.
9. Explore new foods - Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that's new to you or your family.
10. Consult a professional- Whether you want to eat better to lose weight or lower your risk or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.
For more information, visit www.choosemyplate.com or contact the Langley Nutritional Health clinic at (757) 764-6789.