Evaluating the present – making changes for the future

The aim here is to prevent and/ or lower your potential risk for disease and associated complications.

Initially making changes may be a bit difficult, but taking small steps such as waking 30 to 45 minutes earlier to include physical activity like walking and running, eating a nutritious breakfast, drinking water instead of sugary fruit drinks or sodas, choosing healthy snacks, and reducing dietary intakes of foods high in fat, sugar and salt just a few modifications you can make in your daily plan. By now you can conclude that these modifications listed are valued lifestyle practices. According to the Academy of Nutrition and Dietetics (2013), the main focus is primary prevention of disease, this approach has proven to be quite effective and affordable method in reducing an individual’s potential risk; dietary intervention can positively impact health outcomes across the life span.

Studies conducted show that chronic diseases are preventable through lifestyle intervention.

Therefore, choosing to work diligently towards eliminating contributory risk factors such as physical inactivity, obesity and/ or overweight, unhealthy diet (low in dietary fibre, rich in fat, sugar, and salty foods), elevated blood pressure, blood glucose (blood sugar), and cholesterol levels, and tobacco consumption and alcohol abuse is a good plan.

Hence, “health promotion and disease prevention efforts are rather essential for delaying premature death, improving quality of life, and reducing the economic burden on the healthcare system (Journal of the Academy of Nutrition and Dietetics, 2013).

What can you do to maintain your health? Working together as a family unit or community group can sometimes make it easier, as you will already have the support that you might need. Though others can remark managing weight is not always easy. A good rule of thumb to keep in mind is that energy intake should be equal to energy output; for if energy intake exceeds energy output weight gain results (simply meaning that if you may be eating more than you need by having larger portions, or consuming foods high in calories, and engaging less frequently in physical activity); the opposite is also true as when energy intake is lower or you have implemented portion control, and increase your physical activity level, weight loss is more than likely to occur.

You can also calculate your body mass index (BMI). The Centers for Disease Control and Prevention documented that the BMI is used for population assessment of overweight and obesity. BMI is calculated by dividing one’s weight in kilograms by square height in meters. “It is an indicator of high body fatness and used to screen for weight categories that may probably lead to health problems, but is not diagnostic to body fatness or health of an individual.” Interpreting the BMI for adults 20 years and over: less than 18.5 (underweight) 18.5 – 24.9 (normal or healthy weight) 25.0 – 29.9 (overweight) 30.0 and above (obesity) Research shows that diet and participation in physical activity can help. Benefits associated with physical activity include aids in management of blood pressure, cholesterol and blood sugar levels; weight management; improves cardio-respiratory fitness; builds healthy bones, muscles and joints and lowers one’s risk for colon cancer; psychologically it reduces feelings of depression and anxiety, improves mood and promotes a sense of well being, and decreases risk for stroke (Nyam News, Caribbean Food and Nutrition Institute, 2008).

The recommendation is “regular participation in physical activity of at least 150 minutes of moderate- intensity aerobic activity (include walking briskly, hiking, light yard work, actively playing with children, biking), 75 minute of vigorous activity (eg jogging/ running, swimming, roller blading, cross-country skiing, football, basketball, jumping rope), or an equivalent mix of two each week (Centers for Disease Control and Prevention). Check with your medical doctor if prior to starting physical activity.

Daily meal plan The Academy of Nutrition and Dietetics (2013) documented that the total diet or the overall eating pattern of the person should be the main focus of healthy eating.

Considering that eating practices which are usually dynamic and influenced by several factors such as culture, food choices, weight concerns, attitudes and beliefs, economics, environment, media/marketing, and perceived product safety.

The registered dietitian can assist client in making wise food choices.

For, having knowledge about nutrients and their sources can aid you in choosing nutritious foods. Begin your daily meal plan, by choosing foods from the “Six Food Groups;” ensure that you include a staple (eg bread, cereal, ground provision, brown rice, whole grains, roti, and pasta), foods from animals (meat, fish, chicken, eggs, milk and milk products), legumes, fruits and vegetables in the meal plan.

You can drink water between your meals.

From this example, you can see that having a variety of foods in your diet will provide a wide range of nutrients, and using the food groups will assist you in planning balanced meals.

Take time out for you Other helpful hints include manage your stress, include some time to rest and relax in your schedule.

Remember, that prioritising, organisation, and planning are essential keys that can help you to better manage work-related stress or stress in the home environment.

It is important to pay attention to work-life balance; this indicates balancing your job/career and lifestyle. Therefore, spending quality time with family and friends, and taking time out to relax or recharge can be very beneficial.

Claudette Mitchell, PhD, RD – Assistant Professor, University of the Southern Caribbean, School of Science, Technology and Allied Health