March is National Nutrition Month
This year the theme is “Bite into a Healthy Lifestyle” by including physical activity in your daily routine, according to the Academy of Nutrition and Dietetics. The main goal is to promote lifestyle changes including maintaining a healthy weight, reducing the risk of chronic diseases and enhancing quality of life through the aging process.
Regular physical activity should be a main priority for everyone at every age. Many health benefits come from at least 150 minutes per week of moderately intense activities, which is equivalent to exercising 5 days per week for 30 minutes. It’s about finding daily ways to move more, like joining a walking group, or zumba class, walking in the mall, or taking an exercise dvd out of the library. Try to be consistent with it, and find activities you enjoy. Regular activity strengthens bones and muscles, increases the metabolism for better weight control, reduces stress, and enhances overall wellbeing.
Stay hydrated drinking water, before, during, and after exercise. Also, remember to include a small snack before fitness to give you the energy needed. A snack including a carbohydrate source is the best fuel before fitness- fruit, crackers, yogurt, and fiber-rich granola bars are all great choices. After fitness, enjoy a healthy meal including a high fiber whole grain, lean protein, with heart healthy fats. Grilled chicken, or salmon, with quinoa and vegetables can be a great example of a balanced meal to include after fitness. Protein helps the body repair, and strengthen muscles, and the carbohydrate provides added energy refueling the body. Keep fitness and healthy eating a daily priority to meet your long- term health and wellness goals.