Weekly Wellness: March into nutrition

4 years 2 months 3 days ago Monday, March 23 2015 Mar 23, 2015 Monday, March 23, 2015 12:10:00 PM CDT March 23, 2015 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

Did you know that about one-third of U.S. adults (33.8 percent) are obese and approximately 17 percent (or 12.5 million) of children and adolescents aged 2-19 years are obese?

Did you know that 29.1 million Americans (9.3 percent) have diabetes?

Did you know that 86 million Americans (age 20 and older) are considered prediabetic?

Did you know that unhealthy eating habits are considered one of the main factors influencing all of the above-mentioned health issues?

And it doesn't just affect persons considered obese.

Even for people at a healthy weight, a poor diet is associated with major health risks that can cause illness and even death. These include heart disease, hypertension (high blood pressure), type 2 diabetes, osteoporosis, and certain types of cancer.

By making smart food choices, you can help protect yourself from these health problems. (Source: http://www.diabetes.org/diabetes-basics/statistics/)

The link between good nutrition and healthy weight, reduced chronic disease risk, and overall health is too important to ignore. If we can attempt to make a few changes to our daily diet, it can make a huge impact on our overall health. Here are some changes to try:

  • Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
  • Make half the grains you eat whole grains: Switch from a refined-grain food to a whole-grain food (i.e. eat whole-wheat bread instead of white bread). Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: "whole wheat," "brown rice," "bulgur," "buckwheat," "oatmeal," "rolled oats," quinoa," or "wild rice."
  • Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
  • Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.
  • Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled "low sodium," "reduced sodium," or "no salt added."
  • Drink water instead of sugary drinks: Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets.
  • Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat).
  • Cut back on solid fats: Major sources of solid fats for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

Even making small changes can make a big difference!

 

More News

Grid
List
CHARITON COUNTY - The Chariton County Emergency Management Agency is organizing sandbagging efforts in Brunswick Monday morning. Residents in need... More >>
4 hours ago Sunday, May 26 2019 May 26, 2019 Sunday, May 26, 2019 8:55:00 PM CDT May 26, 2019 in News
JEFFERSON CITY - Missouri's capital city is still piled high with metal, pieces of houses, glass and vegetation after four... More >>
6 hours ago Sunday, May 26 2019 May 26, 2019 Sunday, May 26, 2019 6:08:00 PM CDT May 26, 2019 in Top Stories
CALLAWAY COUNTY - After months of rehab work, volunteer firefighter Tim Hays is back at the North Callaway Fire Protection... More >>
8 hours ago Sunday, May 26 2019 May 26, 2019 Sunday, May 26, 2019 4:22:00 PM CDT May 26, 2019 in News
BRUNSWICK - Some residents of Brunswick are encouraged to evacuate their homes due to heavy flooding in the area, according... More >>
10 hours ago Sunday, May 26 2019 May 26, 2019 Sunday, May 26, 2019 2:55:00 PM CDT May 26, 2019 in News
ROCHEPORT – Severe flooding is happening across mid-Missouri and in Rocheport the flooding is leaving a finacial impact on businesses.... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 7:57:00 PM CDT May 25, 2019 in News
ELDON - Married couple and business partners Jennifer and Jeremy Hart are counting their blessings after the historic motel they... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 4:33:00 PM CDT May 25, 2019 in News
COLUMBIA - Twenty years after the Columbine High School shooting, many parents have only tepid confidence in school safety, according... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 3:16:00 PM CDT May 25, 2019 in News
JEFFERSON CITY - The Jefferson City Police Department released an official request for volunteers Saturday morning following Wednesday's EF-3 tornado.... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 1:56:00 PM CDT May 25, 2019 in News
ELDON - Sen. Josh Hawley (R-MO) spent his Saturday touring the path of destruction Wednesday's tornadoes left behind. Hawley... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 1:39:00 PM CDT May 25, 2019 in News
JEFFERSON CITY - The Jefferson City Police Department is investigating two incidents of alleged looting involving three individuals Friday afternoon... More >>
1 day ago Saturday, May 25 2019 May 25, 2019 Saturday, May 25, 2019 1:18:00 PM CDT May 25, 2019 in News
JEFFERSON CITY - Neighbors in Jefferson City were already watching the Missouri River rise, but no one planned on an... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 11:42:00 PM CDT May 24, 2019 in News
COLUMBIA - According to the Callaway County Sheriff's Office, water was over the runways at Jefferson City Airport in Callaway... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 8:09:00 PM CDT May 24, 2019 in Coverage From Callaway
JEFFERSON CITY - Insurance companies will inspect and process claims for damaged homes over the weekend. Wednesday night's tornado badly... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 6:48:00 PM CDT May 24, 2019 in Continuous News
COLUMBIA - A man involved in a car crash on I-70 May 16 has died from his injuries. William... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 6:31:00 PM CDT May 24, 2019 in News
BOONE COUNTY - The Missouri River has completely overflowed its banks near the end of South Route N. near Ashland.... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 6:16:00 PM CDT May 24, 2019 in News
JEFFERSON CITY - Jefferson City is offering instructions on how to get rid of the debris created by Wednesday's tornado.... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 5:08:00 PM CDT May 24, 2019 in News
JEFFERSON CITY - Insurance agents are warning people hit by Wednesday's tornado to be careful about signing repair contracts. ... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 3:26:00 PM CDT May 24, 2019 in News
JEFFERSON CITY – Volunteers from all over Jefferson City are working to help those affected by the tornado. The... More >>
2 days ago Friday, May 24 2019 May 24, 2019 Friday, May 24, 2019 2:37:00 PM CDT May 24, 2019 in Top Stories
Columbia, MO
Broken Clouds 69°
1am 70°
2am 68°
3am 67°
4am 67°