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March is National Nutrition Month®. This year eat better by focusing on the basics to build your health from the ground up. Use these tips from the food and nutrition experts at the American Dietetic Association: * Start with the basics. Eating smart doesn't need to be complicated. A healthy eating plan emphasizes fruits, vegetables, whole grains and low-fat or fat-free dairy. It also includes lean meats, poultry, fish, beans and nuts. Make sure to eat foods low in saturated fats, trans fats, cholesterol, salt and added sugars. * Make calories count -- focus on nutrient-rich rather than "good" or "bad" foods. Most food choices should be packed with vitamins, minerals, fiber and other nutrients - and lower in calories. Right size your portions. Even low-calorie foods can add up when portions are larger than you need. * Focus on variety by eating a variety of foods from all the food groups. Fruits and vegetables can be fresh, canned or frozen. Look for locally grown produce that's in season. Add variety in your protein choices with more fish, beans and peas. Eat at least three servings of whole grain cereals, breads, crackers, rice or pasta every day. * Enjoy family mealtime. Eating meals together provides the opportunity to help children develop a healthy attitude toward food. It also helps parents to serve as role models, introduce new foods and establish a regular meal schedule. * Balance physical activity and a healthful diet -- this is your best bet to manage weight and promote overall health and fitness. Set a goal to be physically active at least 30 minutes every day. Instead of stressing over your bracket picks, get into the spirit of March Madness with your own training plan. While you might not train at the level of your favorite college players, it's important to have fun and avoid boredom when reaching your fitness goals. Basketball requires strong core muscles, speed and agility. Shake up your routine with some March Madness-inspired fun. * Your core muscles include those in your back and abdomen. Use exercises to build strength and keep your body stable. * Improve your speed and agility at home or in the gym. Turn up the speed on the treadmill for five minutes, then back down to your normal pace. Repeat this a few times during your workout to kick your training into high gear. * Can you change directions quickly and efficiently? Get steady on your feet with agility training. Set two cones (or use other household objects as markers) a distance apart. Use a stopwatch to time yourself as you sprint between the two. See how quickly you can change directions before heading back to your starting position. Vary your starting position or add more points along your route to keep it challenging.
(Image provided by Eat Smart, Move More.)
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