MU Extension    ●    University MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Rolla     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Feature Articles: Eating Well

 

Ten Healthy Habits for the New Year

Written by Jessica Kovarik, RD, LD, Extension Associate, University of Missouri Extension from materials by Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension

 

 

Weight loss is included in the list of resolutions for the New Year for some people. Instead of going on a diet, choose to adopt healthy habits for a lifetime. To get started, here are ten suggestions based on the 2005 Dietary Guidelines for Americans.
 

  1. Engage in 30 minutes of physical activity every day. This helps to reduce the risk of chronic disease. To lose weight or maintain weight loss, 60-90 minutes of moderate to vigorous activity is recommended.
     
  2. Eat a variety of fruits and vegetables daily. Fruits and vegetables are high in nutrients and low in fat and calories.
     
  3. Get plenty of fiber: 20-365 grams each day. Fiber has many healthful benefits including reducing risks for chronic disease such as cardiovascular disease and cancer. When you are increasing fiber in your diet, make sure you increase fluid intake as well.
     
  4. Get three or more servings of whole grains every day. Choose from oatmeal, brown rice, popcorn, cereal, tortillas and bread. To assure the bread is whole grain, make sure the first grain ingredient (such as flour) listed on the package is whole wheat or another whole grain.
     
  5. Eat three cups of beans every week. Beans are packed with fiber, vitamins and minerals. One half cup of cooked beans can have as much as seven grams of fiber.
     
  6. Eat when you are hungry and stop when you are full. Extra weight and unhealthy eating habits are gained when hunger and full cues are ignored. Make sure that when you eat it is because of hunger and not thirst or boredom. If you are not sure, try drinking a glass of water or do another activity. If you're still hungry a little while later, you'll know it probably is hunger.
     
  7. Limit total fat to no more than 30% of total calories. For a person consuming 2,000 calories per day, this means about 67 grams of fat per day. Saturated fat should be no more than 10% of total calories, or about 22 grams.
     
  8. Eat a variety of foods from all the food groups. Choose grains, fruits, vegetables, dairy products and meat and beans because each group provides different nutrients needed for good health.
     
  9. Drink plenty of fluids to stay hydrated. By being properly hydrated, your body can function at its best. Water is the best chose, but low-fat milk and 100% are also good choices when you're thirsty.
     
  10. Be a safe food handler. Keep food safe in your household by washing your hands often and keeping kitchen surfaces clean. Cook foods to a safe temperature to kill bacteria and then promptly refrigerate. Bacteria can grow at temperatures of 40°F degrees to 140°F degrees.
     

Habits are hard to change. Choose one goal at a time to work on and then move on to the next to ensure you meet your health goals. Soon, you’ll feel better and be healthier!

 

 

Last update: Wednesday, July 16, 2008

 

 

 

 

 

 


 
University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu 
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri-Columbia