Let’s explore nutrition during National Nutrition Month.
Discover the importance of making informed food choices and developing sound eating and physical activity habits as we explore nutrition in March.
The benefits of a healthy eating style
- Energy you need to keep active throughout the day.
- Nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancers
As we explore nation, it’s important to Keep active and eat a healthy balanced diet can also help you to maintain a healthy weight.
Type 2 diabetes
Maintaining a healthy weight and eating a balanced diet that’s low in saturated fat and high in fiber found in whole grains can help to reduce your risk of developing type 2 diabetes.
- Explore nutrition through a healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels.
- High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet.
- Eating a portion of oily fish – such as salmon and trout – each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health.
Strong bones and teeth
- A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with getting older.
- Calcium is usually associated with dairy products, but you can also get calcium by eating: sardines, pilchards or tinned salmon (with bones); dark green vegetables – such as kale and broccoli; calcium-fortified foods – such as soya products, fruit juices and cereals. Vitamin D helps your body absorb calcium, so make sure you get outside (your body gets vitamin D from the sun) and have plenty of foods containing vitamin D in your diet – such as oily fish and fortified cereals.
Portion size matters
Portion size – the amount of food on a plate or in a serving – impacts how much we eat. For those trying to lose weight, it is often recommended to cut down on portion size. For instance, choose a smaller plate and do not eat directly from the package to avoid overeating.
Researchers at Penn State discovered, “Test results show that choosing healthy, lower-calorie-dense foods was more effective and more sustainable than just trying to resist large portions of higher calorie options. If you choose high-calorie-dense foods but restrict the amount that you’re eating, portions will be too small, and you’re likely to get hungry.”
Find activities you enjoy to keep you physically fit
It’s recommended that adults do 150-300 minutes of moderate intensity physical activity a week. Starting with just 30 minutes a day will put you right in the middle of that range. No one wants to spend a half an hour a day doing something they hate, so check some of these fun physical activities to get you going.
- Walking/running games
- Dance party
- Build your own workout
- Catch and kick
- Take the stairs
- Walking meetings
- Dance class
- Join a team sport