Being that March is National Nutrition month, the message from the Academy of Nutrition and Dietetics is to get into a routine of good eating and working out, regardless of age, weight and ability.
The focus from the group is to consume fewer calories and exercise every day.
Making informed food choices is central to the group's "Bite into a Healthy Lifestyle" theme. The answer to growing old gracefully is to blend efforts like counting calories and going for a daily walk because there is no one, solo solution.
Here are some tips from the Academy of Nutrition and Dietetics:
- Select healthy protein sources such as lean meat, beans, nuts or seafood
- Fill half your plate with colorful fruits and vegetables
- Make at least half the grains you eat whole grains like quinoa or brown rice
- Go low-dairy
- Limit your foods with sugars, fats, and salt
Following these suggestions will help cut extra calories and the weight that leads to chronic diseases, the Academy says.
As most health benefits are attained with at least 150 minutes of moderate to intense activity each week, it's important to carve out that time, reports say.
That 150 minutes do not have to be completed at all at once. Moderate physical activity can include walking, biking, aerobics, doubles tennis and fitness classes.
It's suggested that incorporating a regular fitness routine will stave off the need for pills and medications to combat chronic disease like pre-diabetes, diabetes or heart ailments.
"In addition to eating foods that are optimal for your health needs, we all should try to include physical activity as part of our daily routine," says registered dietician nutritionist Ximena Jimenez. "Adults should get at least 30 minutes and children at least 60 minutes of moderate physical activity every day."
And if you're not sure where to start, it's suggested to get nutritional advice from reliable sources. A registered dietitian or nutritionist can give personalized nutrition advice to meet your lifestyle, preferences and health-related needs.
For more information, visit www.eatright.org/NNM.
