Go the Healthy Way ……. Eat well, Live well and Feel Great!

March is Nutrition Month across North America. Since the early 1980’s, Dietitians’ Associations in Canada and the States have successfully launched their annual campaigns.

Everyone today is talking about weight.

The 2005 Nutrition Month campaign is taking a positive approach to healthy weight. The keys to healthy weight are eating well, being active and feeling good about yourself.

Modify your eating habits
Out in the market, liquid meals, very-low calorie diets and unusual combinations of food are very popular. However unlike what most people think, these diets do not have long-term weight control benefits. Instead, we should learn how to eat a variety of healthy foods.

To modify your eating habits for the promotion of healthy weight, you must lower your total calorie intake. But decreasing calories need not mean decreasing taste and satisfaction. One way you can lower your calories intake is by eating more plant-based foods – fruits, vegetables, and whole grains. And cut back on calories from fat.

Your best food choices
Vegetables: most vegetables are low in calories but high in high and give a feeling of fullness.
Fruits: all types of fruit fit into a healthy diet. Orange, apple, pear, kiwi and etc.
are high in bulk because of water and fiber.
Whole grains: whole-wheat bread, oatmeal, red rice, brown rice are good sources of fiber too.

Regular physical activity is associated with many benefits including:
•  Increased muscular strength and endurance;
•  Reductions in adiposity (body fat levels);
•  Reduced risk for heart disease;
•  Better posture and balance;
•  Improved self esteem;
•  Improved relaxation and reduced symptoms of depression;
•  30-40% reduction in breast cancer risk;
•  30-40% reduction in colon cancer risk;
•  50% reduction in the risk for Type 2 Diabetes;
•  Enhanced bone density;
•  Continued independent living in later years.

Source: 2004 Dietitians of Canada website (www.dietitians.ca/eatwell)

Energy Expenditure for some common activities (kcal / 30 minutes)

03/2005 Revised