Nutrition Makeover
By: Robyn Stuewe

Your desk is clean and organized, your palm and cell are synchronized but are you hitting the mark when it comes to your health? Between balancing work and family demands you may think you don’t have the time to eat healthy and be physically active. Eating healthier and moving more will give you more energy and reduce your risk for developing chronic diseases such as, heart disease, diabetes, osteoporosis, and certain cancers.

Small changes in your daily diet such as adding one more vegetable at lunch and dinner can have a big impact on your health now and in the future. Choosing a variety of foods from each food group not only mixes things up but provides your body with needed nutrients. As women, we tend to take care of others before ourselves. Here is a quick checklist to see if you are going in the right direction.

Are you:

1. Eating breakfast?
2. Eating a variety of fruits and vegetables?
3. Choosing whole grains?
4. Getting adequate calcium?
5. Aware of your portion sizes?
6. Getting daily physical activity?

Breakfast is an important start to your day. It can be as easy as a bowl of whole grain cereal, a piece of fruit and fat free milk. If you’re not a breakfast eater start with something small like a piece of fruit or a carton of yogurt.

The 2005 Dietary Guidelines for Americans stress the importance of eating a variety from the basic food groups. Produce packs a powerful nutrient punch, providing vitamins, minerals, phytochemicals, and fiber. Shoot for 5 to 9 daily servings of fruits and vegetables. Make at least half of your grain serving’s whole grains, such as whole wheat bread or brown rice. Read the ingredients label to make sure a whole grain is the first ingredient rather than enriched flour. Women of all ages need to consume an adequate amount of calcium. It is as easy as eating three servings of low-fat or fat free dairy products. If dairy is not your thing, try calcium-fortified foods and beverages. Beans and legumes are a great addition to any diet; they are high in fiber and other nutrients but low in calories. Bake, grill or broil lean meats, poultry or fish. Be aware of your portion sizes for all foods.

Exercise is essential! The Guidelines recommend at least 30 minutes a day for good health and 60 minutes plus for weight loss. Pick a time and activity that is best for you. Finding small ways to increase your activity level can add up, so park a little further from your office, take the stairs, or walk in place when you are on a long phone conversation. Use a pedometer and shoot for at least 10,000 steps a day.

From power lunches to late night dinners, what’s a girl to do? Eating out and eating healthy can be done. Read the menu closely. Many restaurants are making more healthful options available.

Here are some quick tips:

Combining a healthy diet with physical activity will make you feel great and that can go a long way in helping you stay balanced.

Robyn Stuewe is a registered licensed dietitian and the Acquisition Director for NCES, Inc. NCES is a nutrition resource company in Olathe,KS. Contact her at 913-782-4385.