Nutrition and fitness support wellness and are part of a healthy lifestyle. According to the Center for Science in the Public Interest (CSPI) unhealthy diets and physical inactivity are the leading cause of premature death in the United States and account for 310,000 to 580,000 deaths a year. The best diet and fitness plans focus on nutrient-dense foods, moderation and portion control and regular physical activity.
Costs of Poor Nutrition
Poor nutrition has health and economic consequences. Improperly nourished children are at risk for weakened immune systems, poor growth, muscle weakness, learning difficulties and problems with organ function. Adults with unhealthy diets experience more obesity, heart disease, stroke, high blood pressure, diabetes, cancer and other chronic diseases. According to the Food and Drug Administration (FDA) and National Institutes of Health's (NIH) "Healthy People 2010" report, chronic diseases associated with a poor diet cost over $200 billion a year in medical expenses and lost productivity.
Obesity
"Healthy People 2010" reports that 55 percent of American adults are overweight or obese. The most common cause of obesity is excessive calorie consumption and lack of physical activity. Obesity increases the risk of heart disease, Type 2 diabetes, certain cancers, high blood pressure, lipid disorders, stroke, liver and gallbladder diseases, breathing and sleeping problems, bone and joint disorders and infertility. Children and adolescents who are obese are more likely to be overweight or obese as adults.
Dietary Recommendations
The United States Department of Agriculture (USDA) recommends eating fruits, vegetables, whole grains, lean proteins and low-fat dairy products. They are naturally low in calories and fat but packed with vitamins, minerals and essential nutrients. Fruits, vegetables and whole grains in particular are rich in fiber which prevents heart disease and promotes regular bowel movements. Fiber also induces satiety which prevents overeating and subsequent weight gain. MyPyramid recommends consuming fresh, frozen, canned and dried fruits and vegetables in a variety of colors. Examples of whole grains are brown rice, bulgur, barley, quinoa, cornmeal and oats. Lean proteins include skinless poultry, eggs, soy, lean meats, fish, seafood, soy, beans and legumes. Low-fat dairy products like milk, yogurt and cheese contain calcium which is essential for strong bones and teeth.
A healthy diet limits saturated and trans-fats, sodium and added sugar. Saturated and trans-fats like butter, lard, shortening, margarine, cream and partially hydrogenated oils increase cholesterol and the risk of heart disease. Healthier fats are unsaturated, from olive and vegetable oils, avocados, nuts and fish. Excess sodium consumption can increase blood pressure in certain individuals. Reduce sodium by eating more fresh foods and limiting processed, canned and fast foods. Sugary foods like soda, candy and dessert should be limited because they tend to be high in calories but low in essential nutrients.
Fitness
The Mayo Clinic says physical activity reduces the risk of chronic disease, improves balance and coordination, improves self-esteem and supports weight loss. MyPyramid and the USDA recommend at least 30 minutes of physical activity on most days of the week for good health. Sixty minutes of physical activity on most days of the week helps prevent weight gain and 60 to 90 minutes can support weight loss. Children and adolescents should aim for 60 minutes of exercise a day from a variety of activities.
Lifestyle Considerations
According to the Mayo Clinic stress can cause serious health problems. Managing stress takes time, but relaxation techniques like yoga and meditation can help reduce stress. Smoking causes 90 percent of deaths from lung cancer and 80 to 90 percent of deaths caused by chronic obstructive pulmonary disease (COPD), according to the American Lung Association. The Mayo Clinic says smoking cessation prolongs life, decreases the risk of a heart attack, increases stamina and improves the sense of taste and smell.
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