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Food and fitness: Build a healthy lifestyle

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Eating is one of life’s greatest pleasures. There are so many foods and ways to build a healthy lifestyle, and there is lots of room for choice. The Dietary Guidelines for Americans 2000 offers great ideas and sensible guidelines to help you with these choices. This year, learn to live the dietary guidelines to build a healthy lifestyle.

The Dietary Guidelines for Americans begin with the basic ABCs for your family’s health. These guidelines are intended for healthy children (ages 2 years and older) and adults of any age.

• Aim for fitness.

• Build a healthy base.

• Choose sensibly.

Aim for fitness
That means aim for a healthy weight and be physically active every day.

• A healthy weight is key to a long, healthy life.

• Over time, even a small decrease in calories eaten and a small increase in physical activity can keep you from gaining weight or help you lose weight.

• Engage in 30 minutes or more of moderate physical activity most, preferably all, days of the week. Make physical activity a regular part of your routine.

• Moderate physical activity is any activity that requires about as much energy as walking 2 miles in 30 minutes.

Build a healthy base
Let the food guide pyramid guide you so that you get the vitamins, minerals, energy and other healthful substances from foods your body needs each day. Make grains, especially whole grains, fruits, and vegetables the foundation of your meals. This forms a base for good nutrition and health. Foods that are safe from harmful bacteria, viruses, parasites, and chemical contaminants are vital for healthful eating.

• There are many healthful eating patterns. Different people like different foods and like to prepare the same foods in different ways.

• Since foods within the same food group differ in their array of nutrients and other healthful substances, choosing a variety helps you get all the nutrients and fiber you need. It can also keep your meals interesting from day to day.

• Also choose some low-fat dairy products and low-fat foods from the meat and beans group each day. It’s fine to enjoy fats and sweets occasionally.

• Wash hands often; keep raw meats and ready-to-eat foods separate; cook to proper temperatures; and refrigerate promptly to below 40º.

Choose sensibly
Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods that limit your intake of sugars. Choose and prepare foods with less salt.

• Choose low-fat dairy products, cooked dried beans and peas, fish, and lean meats and poultry.

• Use the nutrition facts label to help you choose foods lower in fat, saturated fat, and cholesterol. Read the label to compare and help identify foods lower in sodium.

• Take care not to let foods high in sugar crowd out other foods you need to maintain health, such as low-fat milk or other good sources of calcium.

• Choose herbs or spices on foods like grilled or roasted entrees, baked potatoes, and salads to help you limit sodium intake.

Information provided by the American Dietetic Association