Written by Melinda Charlet
Dear Dietitian,
I have some friends that eat what I consider to be very unhealthy diets, full of chips and soda, and hardly ever exercise, yet stay as skinny as a rail. I, on the other hand, am trying to eat healthy and exercise regularly, but I always seem to struggle maintaining a healthy weight. Do you have any advice for me, or some that I can share with my friends?
Sincerely,
Struggling Sarah
Dear Sarah,
While your friends might think they are getting away with an unhealthy lifestyle now, it will most likely catch up to them eventually. Eating healthy and staying physically active on a regular basis offer more benefits than just weight loss. Doing these things can reduce your risk of chronic diseases such as diabetes, heart disease, and even cancer. A recent study also identified a link between poor diets and depression. Even if you aren’t at your desired weight, you are doing the right things now to prevent these undesirable consequences down the road.
Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month®. This year’s theme is “Bite into a Healthy Lifestyle.” Here are a few suggestions that go along with the theme that may be helpful for you (and your friends) in achieving and maintaining a healthy weight, reducing the risk of chronic diseases, and promoting overall health and well-being.
Consume fewer calories
A healthy diet typically includes foods and beverages that are nutrient-rich such as vegetables, fruits, whole grains, low-fat dairy products, lean meats, eggs, beans, and nuts. Modifications to this list may need to be made for people who have food allergies, intolerances, or a desire to eliminate animal-based foods. It is still possible to get the nutrients you need, but make sure you get information on these special diets from a reliable source. Limiting foods with added fat, sugar, and salt is a good way to get the nutrients you need without getting too many calories. Learn to read nutrition fact labels so that you know what you are putting in your body.
Make informed food choices
Every individual has different nutrition needs. Figuring out what your specific needs are, which foods can meet those needs, and how much of them you should eat are important in order to make informed food choices. Ask yourself what and how much you are eating and drinking and how these foods are prepared. Grilling and steaming tend to be healthier forms of cooking compared to deep-fat frying. Many beverages are full of added sugar and contain little-to-no nutritive value. Consider drinking fruit-infused water or unsweetened tea instead. A registered dietitian nutritionist can help assess your needs and guide your food choices to help you come up with a plan that is right for you.
Get plenty of exercise
Daily physical activity is an important part of a healthy lifestyle. According to the 2008 Physical Activity Guidelines for Americans, adults need at least two hours and 30 minutes of moderate-intensity aerobic activity every week, along with muscle-strengthening activities on two or more days that work all of the major muscle groups. That might seem like a lot, but when it’s spread over a week, it comes out to only about 20-30 minutes a day. You can even break it up into 10-minute increments if you like. Walk around your office building on your lunch break, or play with your kids at the park. Anything that gets you moving counts.
For more information on National Nutrition Month®, go to www.EatRight.org/nnm where you can find tips, games, tools, and other nutrition resources. The Utah Chapter of the Academy of Nutrition and Dietetics also has resources at www.EatRightUtah.org.
Hopefully these tips and resources can help you and your friends develop healthy lifestyles that can help you live long and happy lives. Making sacrifices to be healthy right now when you aren’t seeing the results you want may seem unfair, but the long term benefits will pay off in the end. All really is fair in love and health.
Healthy wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions, and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a Registered and Licensed Dietitian that lives in St. George, Utah. She has a bachelor’s degree in Medical Dietetics and works throughout Southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. She assists people with a variety of conditions including diabetes and kidney disease, and counsels people that would like to lose some weight, need help dealing with cholesterol issues or simply want to live a healthier lifestyle. Send her your questions at [email protected].
