In today’s digital age we are bombarded with information about diets, nutrition, and exercise and it makes it difficult for the layman to distinguish good information from bad.  My goal is to convey basic nutrition and fitness information that is easy to digest and supports your health and wellness journey. 

Healthy Dietary Guidelines

The Body needs many nutrients for growth, repair of tissues, and maintenance.  Good nutrition results from eating a variety of foods in the proper quantities. Appropriate food decisions help lower the risk of chronic disease and support a healthy lifestyle.

Here are a few simple guidelines:

1. All food and beverage choices matter.  Choose healthy foods at an appropriate calorie level to help achieve and maintain healthy body weight, support nutritional needs, and reduce the risk of many chronic diseases.
2. To meet nutrient needs, choose a variety of nutrient-dense foods across all food groups in recommended amounts (i.e. healthy fats, lean protein, complex carbs).
3. Limit calories from added sugar and saturated fat, and sodium.

Key recommendations for healthy, balanced eating:

• Eat a variety of vegetables – dark green, red and orange, legumes ( beans and peas), and yes, some starchy vegetables.
• Eat fresh fruit, especially whole fruits
• Include whole grains
• Your diet should include fat-free or low-fat dairy (i.e. yogurt and cheeses).  If you are lactose intolerant or a vegetarian there are plenty of plant-based, fortified soy, or dairy-free substitutes.
• Include a variety of protein foods such as seafood, lean meats, poultry, eggs, nuts, seeds, and soy products.  If you are vegetarian combining legumes and grains makes a complete protein.
• Limit fats and trans-fats (i.e.  trans fats are found in most processed foods)
• Limit sugar and sodium

According to the U.S. Department of Health and Human Services, the following quantitative key recommendations are suggested:

• Consume less than 10% of calories per day from added sugar.
• Consume less than 10% of calories per day from saturated fat.
• Consume less than 2,300 mg per day of sodium.
• If alcohol is consumed, it should be consumed in moderation.
• If you smoke, seek support to help you quit.

The above content was adapted from the US Department of Agriculture and the US Department of HHS (link above).

Fitness and Exercise Guidelines

If you knew a certain type of exercise could benefit your heart, improve your balance, build stronger bones, reduce injuries, and make you look and feel better wouldn’t you want to get started?

According to exercise scientists, many people get moderate cardio exercise (i.e. walking, running, cycling) and that’s a great start, but strength training, also known as resistance or weight training, is just as important.  Strength/resistance training supports bone health, makes endurance or aerobic activities easier and more productive, prevents injuries, facilitates healthy aging, and the natural loss of lean muscle mass that occurs with aging.

Strength training is designed to improve muscular fitness by exercising a specific muscle or group of muscles against external resistance.  This includes free-weights, weight machines, or your own body weight.

Strength training is an important part of overall health and wellness. It benefits people of all ages, particularly those with health issues such as obesity, arthritis, and heart conditions.

The U.S. Department of Health and Human Services (HHS) recommends adults incorporate moderate muscle-strength training into their weekly workouts targeting all muscle groups at a minimum of two days per week. 

How strength training helps your health:

• Strength training makes you stronger and fitter. Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis especially as we get older and start to lose muscle mass.
• Strength training helps keep weight off.  It helps increase your resting metabolism which means your body burns calories when you are just going about your day and it can also help boost calorie burn during your workout.
• Strength training benefits your posture, balance, coordination reducing the risk of falling.
• Strength training helps with chronic disease management. If you have arthritis, strength training can decrease arthritis pain.  And along with other healthy lifestyle changes, strength training can help improve glucose control.
• Strength training boosts your mood and improves your energy level.

If you want to add strength or resistance training to your routine there are a lot of options that don’t necessarily require a gym or weights.  Squatting on a chair at home, push-ups, planks, and other movements that require you to use your own body weight as resistance can be very effective.

Remember if you have health issues, check with your doctor what is best to meet your needs and abilities before starting any new exercise routine.

Now… who doesn’t want to feel better, look better, and live a healthier life?  So what are you waiting for?  If you have questions, feel free to contact me at drdarlenethomas@gmail.com or drdarlenethomas.com

Dr. Darlene Thomas EdD, MA., MCHES, AFPA

To your Health

This article is provided for informational purpose only and is not intended as medical advice, or as a substitute for the medical advice of a physician