June Blog Post – Allison Brumet, MDI Intern 2017-18
Men’s National Health Month
June is Men’s National Health Month. Its purpose is to increase awareness of preventable diseases through healthy lifestyle choices and early detection for men and boys.
Heart Disease is the number one killer for men in the United States. This chronic disease is preventable through healthy lifestyles choices.
Here are three healthy lifestyle tips to help prevent heart disease.
Maintain a healthy weight
Maintain a healthy weight through nutritious food choices and regular exercise. Dieting sets you up for failure through restrictions that in the short term help you lose weight, but in the long term cause you to gain extra weight back.
To create healthy meals try using MyPlate. The key is that there are no restrictions, it’s all about a lifelong healthy lifestyle. When planning a meal, make sure half the plate is made up of fruits and vegetables. The other half of the plate is split up between a protein and a grain. Design each meal with different foods you like to eat, and remember variety is the spice of life! Click here for more information about MyPlate.
FAT is good in moderation
Fat is all too common in the American diet. While it should not be avoided completely, it is important to balance how much and what kind of fat you are eating. It is recommended that fat should account for 20-35% of total calories. For an adult that eats 2000 calories each day, fat would account for 400-700 calories. To track fat intake, try a phone app, they’re not just for counting calories.
The type of fat matters. There are saturated and unsaturated fats. Saturated fats are “unhealthy fats” and are solid at room temperature; a good example of that is butter. Unsaturated fats, “healthy fats”, are liquid at room temperature like olive oil. Unsaturated fats can be further broken down into polyunsaturated and monounsaturated. When building healthy meals include unsaturated fat in moderation and limit the saturated fat. All types of fats are listed on a food label, so you know the type of fat you are eating. For more information about foods with healthy fats check out this article from The Academy of Nutrition and Dietetics, Choose Healthy Fats.
Exercise, exercise, exercise
Exercise can be overwhelming and intimidating especially if it’s not currently included in your daily life. Try a short walk every day of at least 10 minutes. As it becomes easier increase the time and possibly the pace. Don’t like walking, there are endless types of exercises to try like biking, swimming, or playing a sport. There are even free phone apps and online videos of exercises that can be done at home. Find something you enjoy!
The U.S. Department of Health and Human Services recommends for health benefits that adults get 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Exercise minutes should be spread throughout the week and be completed in sessions of 10 minutes or more. For more information check out the CDC website at https://www.cdc.gov/physicalactivity/basics/adults/index.htm.
Academy of Nutrition and Dietetics: https://www.eatright.org/
American Heart Association: http://www.heart.org/HEARTORG/
Centers for Disease Control and Prevention:
Health Statistics: https://www.cdc.gov/nchs/fastats/mens-health.htm
Nutrition.gov Men’s Health: https://www.nutrition.gov/subject/life-stages/men
USDA Choose MyPlate: https://www.choosemyplate.gov/
U.S. National Library of Medicine Men’s Health: https://medlineplus.gov/menshealth.html
Blog post written by Allison Brumet, MS, Montana Dietetic Intern