Physical Activity and Nutrition  

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Recommendations for Physical Activity:
 
It is recommended that Americans accumulate at least 30 minutes (adults) or 60 minutes (children) of moderate physical activity most days of the week. More may be needed to prevent weight gain, to lose weight, or to maintain weight loss.

• Physical activity is important in preventing and treating overweight and obesity and is extremely helpful in maintaining weight loss, especially when combined with healthy eating.

Source: US Department of Health & Human Services. The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity. http://www.surgeongeneral.gov/topics/obesity/calltoaction/fact_glance.htm

     Benefits of regular physical activity (besides weight-as some may consider full-figured more healthy):

•  helps managing stress and reducing feelings of anxiety
•  helps build and maintain strong bones and muscles
•  helps control blood pressure and lowers risk of heart disease and diabetes.

Source: USDA, Center for Nutrition Policy and Promotion, Home and Garden Bulletin No. 267-5, 10/2003.

To help get physical activity:

• Choose activities that are enjoyed and that can be done regularly. If getting 30 minutes at one time is not realistic, break it up into 3-10 minutes sessions, or 2-15 minutes sessions.

Physical activity should be built into regular routines and playtime for adults and children. Suggestions to increase physical activity:
        At work:

• Taking the stairs instead of the elevator 
•  Walk to talk to a co-worker, instead of calling or sending an e-mail 
•  Parking further away from entrances
• Replace a coffee break with a brisk walk

         At home (alone or with your family):

• Walking your children to and from school
• Walking the dog
• Walk while your children are at sports practice
• Clean the house or wash the car
• Gardening
• Participating in school sports, community clubs or parks & recreation activities
• Drive less- walk to close locations

Note: Regular leisure-time physical activity is defined as light-moderate activity for 30 or more minutes, 5 or more times per week; or vigorous activity for 20 or more minutes, 3 or more times a week.
Source: NHIS 2004. Data are age-adjusted for adults age 18+.
Source: American Heart Association. Heart Disease and Stroke Statistics—2006 Update. Dallas, Texas: American Heart Association; 2006.

Nutrition
Nutrition recommendations include promoting healthier food choices through food selection and food preparation as well as reasonable portion sizes.

Promoting healthier food choices includes selection of foods and preparation techniques and should be for the whole family (spouse and children). With the increase risk of diabetes and overweight, all family members can benefit from eating healthy.

• Make half of the grains/breads/cereal selections whole grains. Try whole-wheat bread instead of white bread, or brown rice instead of white rice in cooking. Snack on ready-to-eat whole grain cereals. (Increasing fiber intake)
• Get a rainbow of colors from fruits and vegetables. Select fruits and vegetables that represent many different colors. Reds (such as tomatoes, red onions, watermelon or cherries), orange/yellows (such as carrots, papayas, mangoes and corn), greens (such as broccoli and spinach), blue/purples (such as blueberries or grapes), and whites (such as onions, bananas, and jicama). (Increasing intake of phytochemicals and antioxidants)
• Select calcium rich foods (especially important for women). Select low-fat or nonfat milks, yogurt or cheeses. If milk products cause digestion problems, other sources of calcium rich foods include calcium-fortified juices, cereals and breads; canned fish (such as sardines, or salmon with the bones); or soybeans and other soy products. (Increasing calcium intake)
• Choose leaner cuts of meats, skinless poultry, fish and meatless alternatives such as dried beans, peas or lentils. Broil, grill, boil or roast foods instead of frying. Drain off any fat that appears during cooking. (Decreasing saturated fat and total fat)
• Use added fats sparingly. Use a monounsaturated oil (such as olive or canola) in place of lard or shortening)—and use as little as possible. Try non-stick sprays to coat cooking surfaces. Use less salad dressings, mayonnaise, margarine and butter on foods. (Decreasing total fat intake)

Reasonable portion sizes:

• Between 1977 and 1996, portion sizes for key food groups grew markedly in the United States, not only at fast-food outlets, but also in homes and at conventional restaurants.

One study of portion sizes for typical items showed that:
-) Salty snacks increased from 132 calories to 225 calories.
-) Soft drinks increased from 144 calories to 193 calories.
-) French fries increased from 188 calories to 256 calories.
-) Hamburgers increased from 389 calories to 486 calories.
(JAMA 2003; 289:450-3)
Source: American Heart Association. Heart Disease and Stroke Statistics—2006 Update. Dallas, Texas: American Heart Association; 2006.
To see how today's portions compare to the portions available 20 years ago, the National Heart, Lung and Blood Institute has an interactive quiz called Portion Distortion I (2003) and Portion Distortion II (2004). This quiz will also review the amount of physical activity required to burn off the extra calories provided by today's portions. http://hp2010.nhlbihin.net/portion/

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