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Feature Articles: Eating Well
Ten Healthy Habits for the New YearWritten 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
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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.
- 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.
- Eat a variety of fruits and vegetables daily.
Fruits and vegetables are high in nutrients and low in fat and calories.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
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