National Nutrition Month promotes nutrition, physical activity
By Capt. Mila French, Cannon Health and Wellness Center
/ Published March 10, 2006
CANNON AIR FORCE BASE, N.M. -- March is National Nutrition Month, which promotes the importance of good nutrition.
Studies have shown that people who learn to eat healthy and lead a healthy lifestyle are more likely to remain physically fit later in their life.
This year’s National Nutrition Month theme is “Step Up to Nutrition and Health.”
Healthy eating allows people to get the most out of life. To be the best, feel the best and perform the best, it is important to eat well.
By following a healthy eating plan using the food guide pyramid, choosing healthier foods more often, watching food portions and exercising, health is easier to acquire and maintain.
Simply put, to lose weight, one has to burn more calories than they consume. To maintain one’s weight, one must combine a healthy diet with exercise.
When making lifestyle changes, it is important to make small changes and to not make several changes at once. Too many changes are unrealistic and sets a person up for failure.
Some ways to get started on eating healthy are:
1. Eat a minimum of five fruits and vegetables throughout the day.
2. Choose low fat dairy products including skim or 1 percent milk, low fat yogurt, low fat pudding, and low fat cheeses instead of the alternative.
3. Eat more chicken, fish, turkey, legumes, nuts and seeds to cut down on cholesterol intake.
4. Choose whole grain breads to meet the daily need of 25 to 30 grams of dietary fiber.
5. Choose low fat mayonnaise and salad dressings.
6. Do not diet; eat healthy. All foods can be eaten in moderation. There are no good or bad foods, just “better” foods.
7. Eat grilled, broiled, baked and steamed foods, avoid fried and breaded foods.
8. Remove the skin from chicken and turkey and trim extra fat from meats.
9. Cut down or eliminate all empty calorie beverages, such as regular soda, juice and artificially-flavored fruit drinks.
10. Eat breakfast every day. At least have a glass of milk or piece of toast or fruit in the car on the way to work.
11. Eat four to six smaller meals to give the body a natural metabolism boost.
12. Drink eight to 10 8-ounce glasses of water per day.
13. Eat slowly; it takes 20 minutes for the body to feel satisfied.
14. Dine out no more than one to two times per week and make healthy choices.
15. Limit junk food to two times per week, but be wary of large servings.
16. Limit alcohol intake to a few drinks per week. Many alcoholic drinks are high in calories.
17. Eat a variety of foods to ensure the body receives the needed vitamins, minerals, calcium, iron, protein and fat.
18. Read food labels for nutritional information.
19. Develop a personal fitness plan that matches your current activity level.
The Cannon Health and Wellness Center will have an information booth on St. Patrick's Day in the base exchange common area and will provide guided tours of the commissary from 10 a.m. to 2 p.m. For more information, call the HAWC at 784-1004.