We are almost two months into the New Year and chances are that our best planned intentions to eat and live healthier are beginning to feel like impossible dreams. Luckily, February, the month of Love and Heart Awareness has come just in time to inspire us all over again! This is our chance to focus on our hearts, emotionally and physically, and repair any ‘cracks’ that have occurred due to poor maintenance over time.
Did you know heart disease is the number one killer of American women…-moms-, and more women die of heart disease than all forms of cancer combined? Unfortunately, no one is immune to this risk, but we can all reduce our risk of unnecessary heart disease through proper diet and adequate physical activity.
With the countless mixed messages about what we should or shouldn’t eat in the main stream media American’s are not sure what is right for their diets. As a Registered Dietitian, and mom, my goal is to provide you with accurate information based in science that will empower you with confidence to make the right food choices for you and your family. To get started the following are three basic steps to follow in order to be good to your heart.
Understand what healthy body weight means.
Calculate your current Body Mass Index (BMI) by following this link.
Based on your BMI do you need to lose weight, gain weight or maintain your current weight?
Consume a nutrient rich diet http://www.nutrientrichfoods.org/living-nutrient-rich/ ;
Make half your plate fruits and vegetables.
2 cups fruits
2-3 cups veggies (preferably non-starchy)
Make at least half your grains whole
Go Lean With Protein
At least 6 ounces per day
Switch to fat-free or low-fat (1%) Milk
3 cups dairy per day
Moms need at least 30 minutes of physical activity five days per week to improve health. http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
Achieving a healthy body weight, consuming nutrient rich diet and staying physically active are three simple ways to not only protect your heart, but to gain optimal health. May your hearts be happy and healthy now and always.