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Feature Articles: Health
Steps to a Healthier YouTammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension
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There’s a saying in Swahili: “Pole, pole ndiyo mwendo.”
Literally, it means, “Slowly but surely is the way.” What it
really means is that whether we want to cross the Serengeti on
foot under the equatorial sun or try to get in shape right where
we are, the best way to get the job done is one step at a time.
The U.S. Department of Agriculture (USDA) had the same notion
when they set as the subtitle of the 2005 Food Guidelines:
MyPyramid – Steps to a Healthier You. If the goal is to make
healthy lifestyle changes that will last a lifetime, the best
way to approach it is to set smaller, short-term goals that are
attainable and maintainable.
Let’s look at an example. Let’s say that in the long run I
wanted to eat foods lower in fat, especially saturated fat. This
may be the goal of anyone who is concerned with heart health.
What are some steps that a person could take to eventually meet
this goal? Here are some options.
- Choose milk with a lower fat content.
- Try a low-fat or fat-free version of other dairy favorites.
- Order a smaller version of your favorite fast food item when you have to eat out – like a single burger instead of a double.
- Try foods cooked with a lower fat method, like baked, grilled, or broiled.
- Substitute olive oil or canola oil for margarine, butter, shortening or lard in cooking or baking.
- Use a smaller plate when eating so you still get a full
plate, but less food.
Again, take it one step at a time as you move toward a
healthier you in 2006. Choose one or two options that you think
you can be most successful at and make those changes first. When
they become habits, move on to something more challenging once
you have proven to yourself that you CAN make a change.
For example, I drink a lot of milk. I could choose to drink
milk lower in fat than what I now drink. If I’m used to whole
milk and leap straight to skim, chances are pretty good I won’t
want to do that for long. But if I go from whole to 2% milk,
this might be more doable. Then once that has become habit, I
might try 1% milk. If this is still okay, I might make it all
the way to skim milk. If skim milk really doesn’t taste good to
me though, I can back up one step to 1% milk. Even if I only get
as far as 2%, I’ve cut the fat from my milk intake in half! And
a healthier habit has been formed.
For those long-term goals, we need to get down to the nitty
gritty of specific recommendations. The USDA recommends the
calorie intakes (as shown in the charts), depending on a
person’s age, gender and physical activity level. For example, a
40 year old woman who walks 45 minutes a day would need to eat
about 2000 calories each day.
Making gradual changes that are manageable is the best way to
make habits that will last a lifetime. Break down bigger,
long-term goals into shorter-term, more comfortable steps and
move toward a healthier you in 2006.
Fitting in Fitness
Fitting in fitness this year can be a fun way to taking steps
to a healthier you. Making physical activity a priority is the
first step. Then it’s just a matter of finding interesting ways
to be active. Here are some ideas.
- Walk in the neighborhood, local gym or shopping mall.
- Walk with a friend for motivation and someone to visit with while you move.
- Walk the sidelines while your child practices soccer, basketball, etc.
- Walk to work if you can.
- Park far from the door when you shop.
- Plant and tend a garden when spring comes.
- Play with the kids – tumble in the leaves, build a snowman, dance in the kitchen.
- Walk or do stretches during breaks at work (bonus: it clears the mind and relieves tension).
- Join a basketball, softball, or bowling team or a dance or yoga class
- Go cross-country skiing, hiking, biking, canoeing, or swimming.
- Lift weights (or food cans), do sit-ups or leg lifts while you watch TV.
Whatever you choose to do, find something you enjoy, and a time that works each day for you and get moving!
Last update: Friday, March 07, 2008
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