Nutrition and Healthy Lifestyle Tips

Products of the fast food generation, the simple lack of knowledge by many about healthy eating practices and nutrition is one factor that explains why so many Americans today are overweight and at risk for developing serious health conditions associated with excess weight and poor nutrition. It is not necessary to follow the latest fad diet or to become a vegetarian living on a steady diet of tofu to achieve and maintain a healthy body weight. It requires only a basic understanding of good nutritional habits and a commitment to follow them. More interest in nutrition among Americans could help to reverse the obesity trend that has grown rapidly during the last two decades according to the Centers for Disease Control and Prevention.

Nutritional experts for the American Heart Association (AHA) offer some practical guidelines for healthier eating and healthier living that can reduce the risk of heart disease by helping people to achieve and maintain a more healthy weight. The guidelines, published in 2006 in the AHA Diet and Lifestyle report, outline simple and realistic steps that everyone can use to improve dietary habits and achieve a healthier lifestyle.

AHA Tip: Eat More Fruits and Vegetables

AHA nutritional experts recommend a diet rich in vegetables and fruits suggesting that at least four servings of vegetables and four servings of fruit be consumed daily. Variety is the key with respect to vegetables and fruits but fresh produce and deeply colored fruits and vegetables like peaches, berries, spinach and carrots should be the most frequent choices because they are higher in micronutrient content.

AHA Tip: Limit Consumption of Foods and Beverages High in Added Sugar

Consumption of foods and beverages high in added sugars (sucrose, glucose, fructose, maltose, dextrose, corn syrups) like soft drinks and some fruit juices should be limited. According to the USDA in 2000, the average American consumed 152 pounds (about 52 teaspoons per day per person) of added sugars. The USDA recommends that the average person consuming 2,000 calories per day should not consume more than about 10 teaspoons or sugar per day, roughly equivalent to the amount of sugar contained in one 12-ounce soft drink. Refined sugars turn up in some surprising places like bread, spaghetti sauces, fruit drinks and even peanut butter. Excess consumption of refined sugars not only results is added calories but has been identified as a contributor to elevated blood glucose levels.

AHA Tip: Consume More Fiber

Also according to AHA, diets high in whole-grain products and fiber have been associated with increased diet quality and decreased risk of heart disease. 6-8 servings per day of foods high in fiber are recommended. Beans, foods made with whole grains (bread made from whole wheat, oatmeal, popcorn, brown rice and wild rice), fruits and vegetables are all good sources of fiber. One benefit of high fiber diets is that LDL cholesterol levels are decreased.

AHA Tip: Eat Fish at Least Twice a Week

Two 8-ounce servings of fish, especially oily fish that is rich in omega-3 polyunsaturated fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid, (DHA) should be consumed each week. Both EPA and DHA in the diet are associated with a reduced risk of death from coronary artery disease in adults.

AHA Tip: Alter Meat Consumption Habits

While meat can be a nutritious part of the diet, limiting the amount consumed is important for health and disease prevention. One needs not swear off steaks forever, just do not make meat the focus of your meal. The AHA recommends limiting meat intake to 6-ounces or less per day and that only lean meats should be consumed which have been baked or grilled.

AHA Tip: Be Physically Active

As important as good nutrition is, it is only half of the equation according to the AHA experts. They recommend at least 30 minutes of physical activity per day for most people and at least 60 minutes of physical activity per day for those who need to lose weight. Physical activity helps strike more of a balance between caloric intake and expenditures, which promotes achieving a healthy weight. Regular exercise also reduces risk factors associated with cardiovascular disease. A healthy body weight is currently defined as a body mass index (BMI) of 18.5 to 24.9. A BMI between 25 and 29.9 is considered overweight and obesity is defined as a BMI of 30 or more. Body mass index can be easily determined by using one of the many BMI calculators available online.

When it comes to adopting a healthier lifestyle, experts recommend starting small rather than attempting a complete lifestyle overhaul. Statistically, people who start with small lifestyle changes and build on them lose and keep off more weight than those who attempt to make large changes all at once. For example try increasing your consumption of more fruits and vegetables gradually each day until you reach the recommended number of daily servings. Slowly reduce meat intake. Experiment with new flavorful foods to make your diet more interesting. Learn to eat better by adding whole grains and foods containing more fiber by gradually incorporating them into your diet. The rewards, a healthier life and a longer life expectancy are well worth the effort required.

Sources:

Tsang, Gloria. "Heart Association revises Diet Recommendations". Heart Castle.com. July 12, 2009.

Lichtenstein, Alice H., et al. "Diet and Lifestyle Recommendations Revision 2006". Circulation: Journal of the American Heart Association June 21, 2006: 1-18.

"Profiling Food Consumption in America". USDA. July 12, 2009.