Eat Healthy, Be Active Katie Sharpton, MPH

Eat Healthy, Be Active

By Katie Sharpton, MPH Family and Consumer Science/4-H Agent McKinley County Cooperative Extension Service

The Dietary Guidelines for Americans and the Physical Activity Guidelines for Americans provide science based advice to promote health and reduce obesity and risk for chronic diseases. The Dietary Guidelines for Americans, 2020-2025 provides advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease. The two main themes of these guidelines are balancing calories to manage body weight and focusing on foods and beverages that are high in nutrients. The second edition of the Physical Activity Guidelines for Americans provides science-based guidance to help people ages 3 years and older improve their health through participation in regular physical activity. These guidelines provide recommendations on the amount, types, and level of intensity of physical activity needed to achieve and maintain good health. Together, these two important publications provide guidance on the importance of being physically active and selecting nutritious foods for living a long and healthy life. To learn more about the guidelines, check out dietaryguidelines.gov

Enjoy healthy food that tastes great! u Select leaner cuts of ground beef, turkey breast or chicken breast u Compare sodium in foods like soup, bread, and frozen meals u Choose whole grain cereals that do not have frosting or added sugars u Choose water, fat-free or low-fat milk, 1oo% fruit juice, or unsweetened tea or coffee u Make half your plate fruit or vegetables

Quick, healthy meals and snacks! u Plan to use leftovers from one meal, such as cooked vegetables and meats, in a new and easy recipe for the next day. u Save time in the kitchen by using a slow cooker to make 2 or 3 meals at once. u Be mindful of calories from added sugars and saturated fats and limit sodium. u Aim to include at least 2 food groups in your snacks. “Ants on a log” (celery with peanut butter and raisins) or hummus and fresh vegetables.

Physical activity is key to living well! u Benefits of physical activity: increase your chances for living longer, decrease risk of heart disease and type 2 diabetes, improves sleep, helps fight depression, builds strength and maintain a healthy weight. u Adults should do strengthening activities at least 2 days a week. Exercises for each muscle group should be repeated 8-12 times per session. u Consider using a pedometer or app to track your walking. Set goals to increase your number of steps every day or each week.

Increase physical activity! u Moderate activity: walking briskly, biking on flat ground, gardening. 2 hours and 30 minutes a week. u Vigorous activity: jumping rope, basketball, soccer, tennis. 1 hour and 15 minutes a week. u Children need 60 minutes of exercise a day. u Limit screen time. Be physically active while you watch television.

Looking to add to your physical activity? u Work toward doubling your weekly activity time to 5 hours per week. u Replace some of your moderate-level aerobic activities with vigorous aerobic activities that make your heart beat even faster. u Start slowly and build up more activity u Regular physical activity is essential for healthy aging. Adults aged 65 years and older gain substantial health benefits from regular physical activity.

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