Nutrition and exercise are an essential part of overall health. Both help manage weight, which helps make a person look and feel better and lowers the risk for several serious medical conditions. The American Heart Association notes that people with too much body fat are at a higher risk for high cholesterol, high blood pressure, diabetes, heart disease and stroke.
Planning
Meal planning can effectively control nutrition. At the beginning of each week, make a list of meals for the upcoming week. Try to prepare as much as you can ahead of time. By planning meals, you will be less likely to stop for fast-food or other convenience foods, which are typically high in fat and calories and contain little nutritional value. Contact a health care professional before starting any exercise or eating plan.
Fiber
When planning meals, include fiber-rich foods, such as fruits, vegetables and whole grains. High fiber diets also provide other health benefits, including lowering cholesterol, promoting digestive health and regulating blood sugar. The Mayo Clinic recommends that men and women 50 and younger consume 38g and 25g of fiber per day, respectively. Men and women older than 50 should aim for 30g and 21g of fiber daily, respectively.
Fat
Controlling fat intake is another key element of nutrition. The American Heart Association advises that total fat intake consist of no more than 35 percent of total daily calories. Of that, no more than 7 percent should come from saturated fats found in meat, eggs and dairy products. To reach this goal, opt for lean cuts of meat and low or non-fat dairy product such as skim milk. Less than 1 percent of total fat intake should come from trans fats typically found in heavily processed or fried foods. The remaining calories should come from unsaturated fats such as those found in fish, avocados, nuts and olive oil.
Exercise Recommendations
Healthy adults ages 65 and younger should partake in moderately intense physical activity for a minimum of 30 minutes per day, five days per week, according to the guidelines set forth by the American Heart Association. Exercise novices should start out slowly with 30 minutes of walking or other light activity to avoid injury.
Types of Exercise
The key to sticking with any type of exercise is to find an activity you enjoy. If you like the outdoors, try running, hiking, bicycling or rollerblading. If you prefer to be inside, look into joining a gym or health club. Most offer exercise classes and provide individual personal training for an additional fee. It's also a good idea to see if you can find an exercise partner. This way the two of you can motivate each other to stick with your routine.
