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Feature Articles: Health
Take Small Steps to Improve your HealthTammy Roberts, MS, RD, LD,
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The United States Department of Health and Human Services promotes healthy habits in the Small Step campaign. If you go to www.smallstep.gov, you will find that they have listed four steps to better health and fitness.
In Step 1 we are encouraged to get the facts. We know that many people want to make improvements in their health habits but are so confused by conflicting information that they do nothing. We do know that consistency in practicing healthy habits contributes to well-being. Recommendations in step 1 include choosing a healthful diet that includes plenty of fruits and vegetables and making half of your grain choices whole grains. For physical activity, adults and teens need to be active for thirty minutes at least five days per week. The last healthy habit listed in step 1 is to avoid tobacco and illegal drugs completely.
Step 2 encourages us to make wise food choices. Obesity is on the rise and it is well known that extra weight puts you at risk for developing diabetes, heart disease, stroke and some types of cancer. Included in step 2 information is a section that helps you set goals for a healthful diet and offers resources that can help you plan healthy meals. If you click on the choices icon, you will get a list of healthy lifestyle choices you can make to be healthier. One lifestyle choice listed is to drink fat free milk rather than 2% milk. That simple change can net you a savings of 120 calories a day if you drink three cups of milk. Another suggestion is to eat your food from a smaller plate. This helps us with portion control.
Step 3 encourages us to get active. This section encourages us to start with small changes and gradually increase. Start by adding 15 minutes of activity to each day. Make sure to routinely evaluate your progress and make adjustments. The resource section of step 3 provides web sites for physical activity resources such as a Body Mass Index calculator and nutrition and physical activity recommendations from the Centers for Disease Control. Some “small steps” suggestions include: stop eating when you feel full, walk briskly between stores when you are at the mall and don’t watch the kids play—go play with them!
Step 4 is titled Learn More. This section offers more resources and information
We can all benefit from making some simple lifestyle changes. Start by taking small steps and you’ll earn big rewards!
Last update: Monday, September 25, 2006
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