Nutrition and Fitness

Meal planning

You can use these guidelines to help plan your daily meals. All recommendations are based on a 2,000-calorie diet for a person without special dietary concerns. Please consult your physician before making any changes to your diet.

Carbohydrates

Carbohydrates are your body’s main energy source, and 45 to 65 percent of your daily calories should come from carbohydrates. There are two types of carbohydrates, complex and simple.

Complex: Include grains and starchy vegetables such as corn and potatoes.

Simple: Mainly found in milk, fruits and sweets. Limit your intake of carbohydrates from candy and other sweets.

Protein

Meat, dairy, seafood, poultry, nuts, legumes and seeds are your richest sources of protein. You should get 50 to 175 grams of protein per day (between 10 to 35 percent of your daily calories).

Fiber

Men and women should obtain 21 to 25 grams of fiber per day. There are two basic types of fiber:

Soluble: Good sources of soluble fiber include oats, oranges, apples and dried beans. These help improve your cholesterol and blood sugar levels.

Insoluble: Whole grains and vegetables are good sources of insoluble fiber and help add bulk to your stool.

Fats

It can be a common misconception that all fats should be avoided. However, fats are essential for your body to absorb vitamins and preserve your immune system. Focus on consuming fats from healthier sources, such as nuts and olives and nut and canola oils. Limit your consumption of fat to 40 to 70 grams per day (20 to 35 percent of your daily calories). Try to stay away from saturated and trans fats.

Saturated fat: Consuming too much saturated fat increases your risk of coronary artery disease and high blood cholesterol. This type of fat is mainly found in whole milk, poultry, red meat and butter. Limit your daily intake to no more than 20 grams of saturated fat, or less than 10 percent of your daily calories.

Trans fat: Try to eliminate your intake of trans fat altogether, or consume no more than 2 grams of trans fat per day. Many food products and restaurants now advertise "0 Grams Trans Fat Per Serving," making it easier than ever to eliminate trans fat from your diet. This type of fat is common in shortenings, certain types of margarine, fried foods, doughnuts, cookies and cakes.

Sodium

If you are a healthy adult, you only need 1,500 to 2,400 milligrams of sodium per day. Sodium is necessary to the proper functioning of the body, but consuming too much sodium can be harmful. Avoid adding salt to your meals.

Cholesterol

It is important to get cholesterol in your diet as it’s vital to your cell structure, but cholesterol is also the main substance in fatty deposits that can develop in your arteries. Consume no more than 300 milligrams of cholesterol per day.

Exercise

An exercise program should include aerobic exercise, strength training, and stretching.

Aerobic exercise: These exercises help get your heart rate up and reduce body fat. Aerobic activities include swimming, bicycling, walking, jogging, and exercise classes or videos.

Strength training: Weight lifting or other types of strength training helps you burn calories by raising your metabolism and improving your muscular strength and endurance.

Stretching: Stretching exercises help elongate your muscles and improve flexibility. Stretch before and after exercise.

Add Exercise to Your Daily Routine

Slight adjustments to your routine can help increase your physical activity throughout the day.

• Take the stairs instead of an elevator.
• Instead of going to a movie with friends, suggest bowling, dancing or miniature golfing.
• Play outside with your kids instead of watching television.
• Park a good distance away from your destination.
• Instead of e-mailing or calling a work colleague, walk to their desk to discuss a project.
• Take a walk around the building during a morning or afternoon work break.

Consult your physician before beginning a new exercise routine, especially if you haven’t been physically active for a while, are over the age of 50, or are living with a chronic condition.