The recommended amount of physical activity for adults is 150 minutes of moderate-intensity activity per week or 75 minutes of high-intensity physical activity per week. But what should a person do for the other 6,720 waking minutes of the week? Unfortunately, many people spend those minutes in sedentary behavior. Sedentary behavior is defined as any waking activity with an energy expenditure of less than 1.5 metabolic equivalents in a sitting or reclining posture1. In other words, sedentary behavior is time that is spent sitting or lying down.
Water is a vital nutrient for the body and staying hydrated plays an important part in staying healthy. Our bodies need water to help with digestion, provide moisture to skin and other tissues, remove toxins from the body, regulate blood circulation and body temperatures, and to transport nutrients and oxygen to the cells throughout the body. Water is a preferred beverage choice because it contains no calories, fat, or cholesterol; it’s also generally inexpensive.
June is Dairy Month which means there’s no better time to celebrate dairy farmers and the delicious dairy products they bring from the farm to your refrigerator. Thanks to their hard work, you’re able to unleash the power of dairy nutrition. If you’re trying to boost the nutrition of your meals and snacks, look no further than your refrigerator. Dairy products provide a powerful nutrition package that can help you meet your nutrient needs and achieve better health. So, whether you are trying to reduce disease risk, age well or fuel an active lifestyle, you can count on the power of dairy products to maximize nutrition.
Dairy group foods are important throughout our lifespan. Children, teens and adults need their daily calcium; children are building strong bones, teens are growing rapidly and adults need to keep their bones strong. Foods in the dairy group provide many nutrients that are beneficial to the body – especially improved bone health. Calcium is a key nutrient found in dairy group foods.
Grains are great! They provide many nutrients that are vital for the health and maintenance of our bodies. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain B vitamins, such as thiamin, riboflavin, and niacin. Whole grains also have fiber, which helps with digestion.
The protein group includes all meat, poultry, seafood, beans, peas, eggs, soy products, nuts and seeds. Proteins build and maintain body tissues like bones, muscles, skin, and blood. It’s also a good source of energy, helps to fight infections and serves as building blocks for enzymes, hormones and vitamins. Next to water, protein is the most plentiful substance in your body.
Inactivity throughout the day increases your risk of cancers, disease, and mortality, even if you are meeting the physical activity guidelines. This makes moving throughout the day an important step for your health.
Vegetables are versatile! There are so many ways you can add vegetables to your favorite dishes. You can add shredded or chopped vegetables to spaghetti sauce and pizza, and thicken soups and stews with cooked, pureed vegetables such as potatoes and carrots.
The Family Food Cent$ Newsletter is published by Expanded Food & Nutrition Education Program (EFNEP) and Family Nutrition Program (FNP).
Fruit is fantastic! Most fruits are naturally low in calories, fat and sodium. Fruits are good sources of many essential nutrients including dietary fiber, Vitamin C, potassium, and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure.