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Healthy Diet: Food, Fitness, and Fun
Aim, Build, and Choose
The Dietary Guidelines for Americans highlight the important messages to:
- 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.
- Engage in 30 minutes or more of physical activity each day.
- Build a healthy base. Let the Food Guide Pyramid show you how. Get the vitamins, minerals, energy, and other healthful substances from foods your body needs.
- Choose a variety of foods to help you get all the nutrients and fiber you need.
- Choose sensibly. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
- Choose low-fat dairy products, cooked dried beans and peas, fish, and lean meats and poultry.
- Check out the recipe for Creamy Peanut Sauce (below) -- use it as a dip for fruits and veggies, toss with cooked pasta or spread over chicken, or add into your favorite stir-fry.
The Guidelines encourage a diet that is low in saturated fat and cholesterol and moderate in total fat. Healthy choices for fats are mono- or polyunsaturated fats found in foods like olive oil, peanuts, peanut butter, and fatty fish. Mono- and polyunsaturated fats do not raise blood cholesterol.
Where to start?
If you replace saturated fats in your diet with mono- or poly- unsaturated fats you may lower heart disease risk. Small portions go a long way. Use peanut butter on bagels or toast; snack on peanuts or make a healthful trail mix with dried fruit; and use olive-oil, canola, or peanut-oil based dressings on your salads.
Load Up on Nutrients, Not on Big Portions
The best way to get a variety of nutrients into your diet is to make every calorie count. Choosing foods that are nutrient dense will help protect against disease and keep you healthy. Mother Nature has created many foods that are rich in fiber, vitamins, minerals, and phytosterols (plant chemicals important to health). Fruits, vegetables, whole grain products, beans, and nuts, including peanuts, contain important nutrients like niacin, folic acid, phosphorus, copper, magnesium, and vitamin E. (For more detailed information on these and other nutrients, see BellyBytes.com: Essential Nutrients).
Get Moving!
Be active every day, any way you can. Try to make fitness part of your regular routine by taking the stairs instead of the elevator, or walking to the store instead of driving. Walk with your dog, bike with a family member, garden with a kid, and dance with a friend. Remember, a little physical activity throughout the day can go a long way!
Balancing energy intake (calories) with energy output (physical activity) is key. Energy balance is important for kids and adults alike.
Creamy Peanut Sauce
Ingredients:
1/2 cup regular peanut butter, room temperature
1/2 cup plain, nonfat yogurt
2 garlic cloves, minced
2 teaspoons sugar
2 teaspoons reduced-sodium soy sauce
1/2 teaspoon dark sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes, or to taste
2 tablespoons hot water
Directions:
Combine ingredients in a bowl and mix well using a wire whisk. Can be stored covered in refrigerator for several days.
Use as a dip for fruit and veggies, pour over cooked pasta or chicken, or add into your favorite stir-fry.
Source: http://www.fitnessandfreebies.com/health/foodfitnessfun.html
Diet Fitness Articles
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School children who consume foods purchased in vending machines are more likely to develop poor diet quality - and that may be associated with being overweight, obese or at risk for chronic health problems such as diabetes and coronary artery disease, according to research from the University of Michigan Medical School. The study also looked at foods sold in school stores, snack bars and other ...
ssh - Sun, 05 Sep 2010 00:11:33 -0700
Who is claiming her fabulous new body is all down to diet and fitness, when it's in fact down to surgery on a large scale? This singer has had ample liposuction and a nose job. LIAR!
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atter of Fat: No fooling: Fat can be good for yo - Sun, 05 Sep 2010 03:50:02 -0700
Why would you want to include fat in your diet if that's the very thing you're trying to get rid of?
ll figured out: Stephens turns back the body clock with victory at major figure and fitness even - Fri, 03 Sep 2010 05:31:30 -0700
New fitness champ Linda Stephens’ motto? “I feel that it’s never too late to reinvent yourself,” she says. And presto chango, Stephens has got living, breathing — perspiring — proof bouncing right back at her off the mirror.
Jailbreak' bacteria can trigger heart diseas - Sun, 05 Sep 2010 21:22:55 -0700
Plaque-causing bacteria can jailbreak from the mouth into the bloodstream and increase your risk of heart attack, according to new research.
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Bugs escaping from the mouth employ a survival trick that can trigger deadly blood clots, research shows.
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Scientists have found the reason why not cleaning your teeth can cause heart attacks.
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Bugs escaping from the mouth employ a survival trick that can trigger deadly blood clots.
Jailbreak' bacteria can cause heart diseas - Mon, 06 Sep 2010 00:48:17 -0700
Washington, Sep 6 : Researchers have found that plaque-causing bacteria can jailbreak from the mouth into the bloodstream and increase your risk of heart attack.
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