Mar 22 2011

National Nutrition Month – March 2011: Graehm Gray

Hello my fans. I am interrupting my Best Diet in the Universe series, which I hope you all are reading and following, and want to mention National Nutrition Month.  Sponsored by the,  American Dietetic Association*, March 2011-Eat Right With Color,has been designated as the month to promote eating healthy and exercise. As you all know, The Nerdel Company’s prime health directives besides its motto   “everything good for kids,” includes making healthy choices in what you eat and to get plenty of physical activity. So what exactly does all this mean for you and me?

Well, it has to do with following the newly released 2010 Dietary Guidelines for Americans** and  the physical activity guidelines as well. Let’s break it down into easy facts you can use: Here are the highlights:

  1. Manage your weight by: 1.  trying to prevent and reduce being overweight, 2. Improve your eating behavior and increase your physical activity
  2. Control the amount of food you eat daily. That means for those of you overweight, REDUCING your calorie intake. Portion Control.
  3. Increase your exercise and physical activity time DAILY! Cut back on the amount of time your are sitting!!!
  4. Closely watch your weight in each stage of your life and balance the calories in with the calories out!
  5. Cut back on salt-reduce the amount of salt in your diet to 2300mg daily. If you are age 51 and older,  African American,  have diabetes, hypertension or kidney disease-cut back on the salt to 1500mg daily of salt daily.
  6. Make sure you are eating less than 10 percent of your total daily calories from saturated fats (solid fats-Sof) that means fats that are hard at room temperature like cheese, butter and animal fats). Remember SofAs are the bad guys!!!
  7. Make sure you replace all saturated fats and trans fats (a synthetic fat that is highly associated with heart disease-also known as partially hydrogenated oils) with poly and monounsaturated fats. That means increasing your vegetable intake (polyunsaturated fats) and fish, nuts and olive oils (monounsaturated fats).
  8. Eat less than 300 mg day of cholesterol that you get from foods.
  9. Eat less of the added sugars(as)-like high fructose corn syrups, and other sweetners. Sugar is a carbohydrate, and our kids are consuming too many liquid calories that are loaded with sugars.
  10. Eat more whole grain products (that have the complete fiber, protein, carbohydrate, vitamins and antioxidants) and less refined grains (that are stripped down to the carbohydrate). That means more whole grain breads, pastas and cereals.
  11. Consume alcohol in moderation-that means one drink per day for women and two drinks per day for men
  12. Eat more colorful vegetables and fruits. Make sure your plate has lots of red, dark green and orange varieties.
  13. Eat more beans and peas
  14. Eat more low fat and fat free dairy products.
  15. Eat more plant foods in general including soy products
  16. Eat more fish and less organ and poultry meats
  17. Eat more olive and canola oils
  18. Eat foods with more fiber, potassium, calcium and vitamin D 

Let’s not forget the exercise guidelines:                                                                                       

  1. For Children and adolescents***: 60 minutes (one hour) or more of physical activity each and every day. This includes three types of physical activity: Aerobics, Muscle Strengthening and Bone Strengthening.
  2. For healthy adults**** under the age of 65: do moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, 3 days a week, and eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
  3. For healthy adults**** over the age of 65: moderately intense aerobic exercise for 30 minutes a day- five days a week or vigorous intense aerobic exercise 20 minutes a day- 3 days a week and 8 to 10 strength training exercises with10-15 repetitions of each exercise-2-3 times per week . Perform balance exercises if you are at risk of falling.

Please remember-always contact your medical profession before starting a new exercise and or dietary program. Please avoid nuts if you have any type of nut allergy.

So my friends, the bottom line: eating healthy and exercise should not only be reserved for the month of March. It’s an every day event. Both the activity and dietary guidelines are easy to follow. Nutrition and physical activity are meant to go together. It’s as easy as starting with 10 minutes of exercise a day and working your way up to 60 minutes.  And with foods, remember balance: calories in and calories out (energy inn and energy out).

Until then, stay fit and healthy The Nerdel Way . 

Please check out the following links below for more information:

  1. *The American Dietetic Association-Eat Right:
  2. **2010 Dietary Guidelines for Americans:
  3. ***Physical Activity Guidelines For Children and Adolescents:
  4. ****Physical Activity Guidelines for Adults (American College of Sports Medicine):

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