Other issues of Nutrition Advisor

Make every month nutrition month!

If spring-cleaning is on your list of things to do this month, why not start with your diet? March is National Nutrition Month® and there is no better time to work on building a healthy lifestyle. This year's theme is "Food & Fitness: Build a Healthy Lifestyle." That's because nutrition and physical activity are the blueprints of a healthy lifestyle. Now is the best time to commit to remodeling your eating and exercise habits.

Where to start
First, remember it is never too late to improve your eating and fitness habits! Start by familiarizing yourself with the Dietary Guidelines for Americans, and learn to use the Food Guide Pyramid. These tools are guides, and both can be easily adapted to fit any lifestyle.

The new 2000 dietary guidelines: Easy as ABC
The revised Dietary Guidelines for Americans emphasize building a healthy diet and lifestyle while leaving plenty of room for individual preference and choice. By following these guidelines, you can promote health while reducing your risk for chronic disease. Since science is constantly changing, the guidelines are revised every five years to reflect the most current science and medical research. The 10 new guidelines are broken down into three categories: AIM, BUILD and CHOOSE.

AIM for fitness

• Aim for a healthy weight—Balance the calories you eat with physical activity.
• Be physically active everyday—Get moving with 30 minutes or more of moderate activity most days or everyday. Incorporate activity into your daily routine. This is a great way to set a good example for children because kids need at least 60 minutes of activity daily.

BUILD a healthy base

• Let the pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables—Eat at least 5 servings of fruit and vegetables every day.
• Keep foods safe—Practice safe food handling, sanitation and proper storage techniques.

CHOOSE sensibly

• Choose a diet low in saturated fat and cholesterol and moderate in fat. Limit the use of solid fats and fried foods. Choose fat-free/low-fat milk products, lean meat and poultry and cooked dry beans, peas and fish. Use the nutrition fact label to help choose foods lower in fat as well as sodium and cholesterol.
• Choose beverages and foods to moderate your intake of sugars-Limit your overall intake of foods and beverages high in added sugars. Don't let soda and sweets crowd out healthy choices.
• Choose and prepare foods with less salt—Keep sodium intake moderate.
• If you drink alcoholic beverages, do so in moderation—That means no more than one drink per day for women, and two for men.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Nutrition-related web sites:

• Visit the American Dietetic Association for more information on choosing a healthy diet
• Check out the USDA's clickable Food Guide Pyramid
• Discover what exercise is right for you

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.