Nutrition and fitness

By now you may realise that beginning to make some changes in your dietary practices and lifestyle will take determination, planning, and effort in order to achieve and maintain good health. Whatever the case, you are unique; therefore, taking some time out your busy schedule to improve and/or maintain health, and to be there for your family, friends, colleagues, and community residents making valuable contributions to society are essential.

Moreover, the lifestyle choices people make today can impact their health either positively or negatively. For example, an unhealthy diet, comprising of excessive energy intakes, little or no fruits and vegetables on the daily menu, but greater consumption of foods low in dietary fibre, high in salt, saturated fats, trans fats, and sugar increases one’s potential risk for heart disease, overweight/ obesity, cancer, high blood pressure, and diabetes.

Similarly, in TT, the risk factors associated with chronic non-communicable diseases include obesity, high levels of blood pressure, blood sugar (blood glucose), and cholesterol, unhealthy diet, physical inactivity, tobacco consumption, and alcohol abuse.

From a global perspective, World Health Organization documented that there has been an increased in unhealthy eating patterns world-wide; showing that since the1980s fat intakes increased quite rapidly in lower and middle income countries.

With globalisation having a critical impact on lifestyle and preferences, and “a growing range of available foods to meet new demands; this of course is complemented and facilitated by increasing urbanisation and demographic change with larger number of women in today’s workforce.” In addition, chronic disease accounts for at least 60 percent of deaths worldwide, and approximately 80 percent of these deaths occurring in low and middle income countries. Half of these deaths may occur in people less than 70-years-old according to WHO. Briefly, taking a look at body weight can provide some insight in helping you to maintain health, and work at weight management. Overweight is defined as having a body mass index (BMI) of 25 to 29.9 kg/ m2 and obesity, a BMI _ 30 kg/m2. Persons who are overweight or obese are at potential risk for developing conditions and morbidities such as hypertension, high blood cholesterol, type 2 diabetes, cardiovascular disease, and other diseases.” A practical approach So, choosing nutritious foods, eating just what you need, and engaging regularly in physical activity, have great benefits. Therefore, having knowledge of foods you eat and the nutrient content can be helpful in making a healthy choice, planning balanced meals, and using the Caribbean Food Groups as a guide.”

With this in mind, controlling your portion sizes is also critical; as you can begin by looking at the amount and the number of starchy foods you may more than likely consume at one meal.

Some examples of portion sizes: one slice bread, one small muffin, ? cup cooked cereal, ? cup ready-to-eat unsweetened cereals, three cups popcorn, ? cup plain non-fat yogurt, one cup non-fat or low fat fruit-flavoured yogurt, ? cup fresh fruit or fruit juice, 1 pot spoon ( ? cup) cooked rice, 1 small banana, 1 small orange, 1 small apple, 1 egg, 1 oz cheese, 1 cup milk, one pot spoon ( ? cup) cooked vegetables, one cup raw vegetables, two tsp peanut butter, one tsp butter (Exchange Lists for Meal Planning, The American Diabetes Association and the American Dietetic Association, 1995).

Note: aim to eat more veggies, include fruit daily, and at mealtimes divide your plate in half, one half filled with vegetables and the next half, one quarter with a starchy dish and the other with a good source of protein eg fish, poultry, meat, peas and beans. For healthy snacks choose popcorn, veggie and fruit pieces, yogurt, low fat or non-fat milk or soy milk, nuts, etc.

Another important point to consider is your physical activity level. Overall, diet and exercise work together; studies show that good nutrition is needed throughout the lifecycle and promotes growth, development and maintenance in children, adolescents, and adults. The benefits of physical activity include, but may not be limited to: building and maintaining healthy bones, muscles, and joints; aids in weight management when combined with diet, reduce fat, and build lean muscle; prevents and/or help to reduce blood pressure levels and boost levels of good cholesterol levels; improve quality of life, contributing to mental wellness (relieving tension, anxiety, depression and anger) and physical wellness; manage stress and boost energy levels; lowers potential risk for developing cardiovascular disease, stroke; may delay or prevent chronic illness associated with ageing; help to improve self-image; lower the risk for early death, hip fractures, etc; reduce abdominal obesity; and promotes better functional health

According to the 2008 Physical Activity Guidelines for Americans, regular participation in physical activity can also lower your potential risk for adverse health outcomes such as heart disease, high blood pressure, stroke, and colon and breast cancers. Be flexible add physical activity to your weekly plan, up to 150 minutes per week; example, include a brisk walk, jogging, gymnastics, swimming, jump rope, water aerobics, playing tennis, cricket, football, basketball, etc. Remember, check with your medical doctor prior to beginning your physical

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