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  • ~ Enhancing the quality of life for the people of Idaho by helping to improve their lives through research based education and leadership development focused on issues and needs in the areas of Health & Nutrition, Fitness, Food Safety and Quality ~

 

 

Nutrition & You ~ March is National

Nutrition Month!! 

Making Healthy Choices: 

Ø  Choose nutrient-dense foods.

Ø  Choose lean meats/poultry without skin.

Ø  Select fat-free/low-fat dairy products.

Ø  Cut back on foods containing partially hydrogenated vegetable oils.

Ø  Reduce trans/saturated fats.

Ø  Cut back on beverages/foods with added sugars (sucrose, glucose, high fructose corn syrup).

Ø  Choose and prepare foods with little or no salt.

Ø  If you drink alcohol, drink in moderation (one/day for women, two/day for men).

Ø  Focus on getting 2-3 qts. of water/day through food/beverages.

Ø  Eat smaller portion sizes (use your hand as a guide).

Ø  Access MyPyramid Menu Planner at www.cnpp.usda.gov  to help plan out healthy meals and to show exactly how your meals stand up to the Food Pyramid recommendations.

 

Health & Fitness

Benefits of a Physically Active Lifestyle 

Physiological Benefits

¡  Increased muscular, tendon, and ligament strength.

¡  Well developed musculo-skeletal system (help to prevent injuries).

Physical Benefits

¡  Athletic Power – increased performance, movement speed & strength.

¡  Injury Prevention – maintain strong postural muscles, prevent overuse and soft-tissue injuries, maintain balanced muscle strength.

 

Physical Capacity

¡  Utilize energy more effectively – muscles are our engines  - be active for longer periods of time.

Metabolic Function

¡  Increased muscle mass/use = increased metabolic rate.

¡  Decrease overall blood pressure.

Physical Appearance

¡  Improved muscle gain =  increased fat loss (muscles burn calories at a quicker rate).

¡  Lower body fat % reduces chance of heart disease.

Psychological Benefits

¡  Reduce stress, increase success, increase self-confidence and self-esteem, increase coordination & leadership skills.

 

 

Food Safety & Quality

 

 

It has been estimated that each year 1.8 million people die as a result of diarrheal diseases and most of these cases can be attributed to contaminated food or water. Proper food preparation can prevent most foodborne diseases.

 

 

World Health Organization's 5 Keys to Safer Foods:

 

#1~ Keep Clean

#2~ Separate Raw and Cooked

#3~ Cook Thoroughly

#4~ Keep Food at Safe Temperatures

#5~ Use Safe Water & Raw Materials

 

 

Senior Corner

“Fiber” can often sound less than appetizing to most…and for many seniors, is hard to obtain from their regular diets. The Institute of Medicine recommends that people of all ages consume 14 grams of fiber for each 1,000 calories they consume. So…most adult women should aim to eat more than 20g of fiber each day, and men should strive for more than 30g/day. Just a few of the health benefits of consuming fiber are: reducing the risk of heart disease and cancer, maintaining a healthy digestive system, and a healthy weight.

 

A few simple tips for how to build a high-fiber diet:

ü Fiber-ful Breakfast from high-fiber cereals

ü Fiber Snacks – whole wheat bread w/ peanut butter or apple

ü Whole Grain Bread w/ pear slices and low-fat cheese

ü Frozen Veggies are a great source of fiber and easy to prepare!

ü Fiber in a Glass – fruit smoothie

 

 
Last Updated on Tuesday, 24 March 2009 23:18