Eat Right and Feel Healthy - National Nutrition Month
National Nutrition Month (NNM) is sponsored every March by the American Dietetic Association (ADA) and is designed to focus on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for NNM this year, "Nutrition From the Ground Up," 1 is meant to remind people that the easiest way to stay healthy is to start with the basics.
At CareFocus Companion Services, we also want to remind caregivers that it is important for you to take care of yourself. Starting from the ground up by focusing on the basics of a healthy diet and exercise program is the easiest way to stay healthy. Making healthy nutritional and physical activity choices is not about strict rules or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible.
In the United States alone, 44.4 million people provide care for someone 18 or older. Many caregivers suffer from chronic stress, lack of sleep, poor dietary habits, and lack of exercise. As a result, caregivers often develop healthcare concerns, even while caring for others.2 By focusing on the basics, you can work toward a healthier life for yourself and your loved ones.
Focus on fruits and vegetables. Fruits and vegetables are rich in nutrients including vitamin A, vitamin C, folate, and potassium. Most fruits and vegetables are low in fat and sodium, but high in fiber. The Food Pyramid, developed by the United States Department of Agriculture (USDA), suggests three to five servings of vegetables and two to four servings of fruits each day.
Make calories count. The ADA recommends that when choosing foods to add to a healthy diet, focus on the vitamins and nutrients in your food and not just the amount of calories per serving. Often, foods that are low in calories are not the healthiest option.3 The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity. To figure out how many calories you need to achieve a healthy weight, visit www.mypyramid.gov.
Drink more water. Water is a vital part of a healthy diet. Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.4
Get moving. Adding regular physical activity and exercise will make any healthy eating plan work even better. Exercise promotes better sleep, reduces tension and depression, and increases energy and alertness.5 Some general guidelines to follow when beginning a new exercise program include6:
- Set aside a specific time every day for exercise.
- Be consistent. To get benefits from any exercise program, do it regularly.
- Warm up and cool down; stretch both before and after you exercise.
- Start with as little as 10 minutes of exercise a day and increase gradually to 30 minutes for maximum benefits.
CareFocus Companion Services understands the stress that caregivers face and realizes that sticking to a healthy diet and exercise program is tough for anyone, especially caregivers. Below is a list of resources you can use to help keep you focused on the basics of healthy nutrition and physical activity:
- Download one of our free Healthy Eating Flyers to learn more about basic healthy diets, helpful tips, and how to stay on track.
- Use the ADA’s Good Nutrition Reading List to find helpful books, newsletters, and Web sites about healthy diet and physical activity.
- Use the MyPyramid Menu Planner on the United States Department of Agriculture’s (USDA) website to help plan healthy meals.
- Download one of ADA’s educational handouts to learn practical food and nutrition guidance.
The information contained within this article is not meant as a substitute for professional medical advice and consultation. When differences exist between the information here and information given to you by your healthcare provider(s), you should follow the advice of your healthcare provider(s). Any additional information or clarification needed should be sought from the Physician, Practitioner, Speech Pathologist, or Nutritionist who is familiar with the individual’s health and medical conditions.