Experts agree that moving more is good for your health! That’s why every U.S. president for the last 40 years has signed a proclamation designating May as National Physical Fitness and Sports Month. “Move Your Way” is the latest theme issued by the Department of Health and Human Services, because we all know how important it is to enjoy exercise in your own way, if you’re going to make it a routine.
And as you move your way, we think it’s equally important that you eat your way! That means finding a balance of fresh, healthy foods you love to power you all of your active endeavors. Read on for some insights on how to tune up your eating habits — and give your body the premium fuel it craves — as a way of honoring your own physical fitness journey.
- Eat five or more servings of fruits and vegetables a day. Fresh fruits and veggies are loaded with vitamins and minerals, and they’re a healthy, lower-calorie addition to any meal or snack. Plus, a diet rich in fresh fruits and vegetables has been shown to lower the risk of cardiovascular disease and other chronic health conditions. Wondering how to sneak those five into your daily routine? Here are some ideas: slice a banana or berries to add to your yogurt or oatmeal; make a smoothie with fruit and greens; load up your fridge and freezer with your favorite veggies so that you’ll always be stocked; add chopped vegetables (like kale, broccoli, peppers and onions) to soups, sides, pasta sauces and stir frys; substitute cauliflower for rice or starchy potatoes; swap in zucchini or squash for noodles; try a new kind of protein-topped salad as an entrée for dinner each week using a homemade dressing that’s full of flavor. Remember, there are no limits to how many fruits and vegetables you eat, so feel free to eat gobble up those five and keep going!
- Visit your local farmers market. Spring and summer are bountiful times to eat with the seasons and support local farmers. Head to your local farmers market and see what kind of fun, new meals you can dream up while shopping the regional meat, cheese, eggs, bread and produce offerings. Talk to the farmers about what they’re excited about among the latest offerings, and ask about what you can look forward to in the near future.
- Watch your garden grow. Perhaps the best way to get excited about fruits and vegetables is to plant them, yourself, and watch them grow. If you’ve ever tasted your own vine-ripened tomato, you already know this! If you don’t have space for an in-ground or raised garden, consider planting seedlings in containers or think about joining a community garden. Then, dream about the fresh fare you’d like to eat and head to your local garden center to get advice tailored to your environment (here’s a handy chart, too, that shows what grows best when and where in Alabama). Before you know it, you’ll be seeing yellow tomato flowers, creeping cucumber vines and colorful pepper plants that will add a new layer of freshness—and satisfaction—to your plate.
- Don’t forget the fiber. We all hear about the importance of certain food groups, but it’s also important to remember the power of fiber! Fiber regulates a healthy digestive system, helps to control blood sugar levels, lowers cholesterol levels and can even make you feel full longer, according to the Centers for Disease Control and Prevention (CDC). Some items that are loaded with fiber include fruits and vegetables, legumes, nuts, seeds and whole grains. To increase your fiber intake, consider adding beans to a soup or salad; stocking your fridge with sliced fruits and ready-to-eat berries; cutting up a colorful array of vegetables to dip into hummus; snacking on edamame; enjoying a bowl of oatmeal loaded with fruit; roasting extra broccoli, carrots and cauliflower so it’s ready to heat up as a side or add to an omelet or stir fry later in the week. For more ideas on high-fiber foods, see the latest Dietary Guidelines for Americans.
- Limit added sugars. Sugar can be sneaky. It’s often added to processed and prepared drinks and foods, and can take a toll on the body, leading to weight gain, obesity, type 2 diabetes and heart disease, according to the CDC. To make matters more confusing, sugar isn’t always called sugar on a food label. Corn syrup, cane juice, fructose, dextrose, honey and maple syrups are all sugars, and you should limit how much you consume. Some ways to avoid added sugars include opting for water instead of juices, sodas and other sweet beverages; choosing fresh fruits and vegetables over ones that have been canned, preserved or prepared; avoiding sweetened items such as yogurt and certain cereals and packets of flavored oatmeal; limiting processed foods and learning to read food labels.
- Avoid saturated fats. Saturated fat — which is the kind of fat that is solid at room temperature — can increase your risk for high cholesterol, heart disease and stroke, according to the American Heart Association (AHA). It’s best to keep saturated fats at less than 6% of what you eat, says the AHA. That means limiting beef, lamb, pork, poultry (especially with skin), cream, butter, cheese, ice cream, coconut oil and palm oil, for starters. Instead, cook with oil made from vegetables; opt for lean meat and poultry without the skin, or substitute beans and legumes for animal products; and feast on seafood and nuts. These are all important ingredients in a heart-healthy diet.
All of the above will help fuel your way to better health during Physical Fitness and Sports Month. In addition, Blue Cross and Blue Shield of Alabama is here to support you as you increase your activities and set healthy exercise goals. We have a number of programs designed to help you get fit, including healthy deals and discounts members can access at Blue365 along with fitness offerings for older adults through Silver Sneakers. And, of course, if you’re starting a new fitness routine and have health concerns, always remember to talk to your doctor for personalized health and diet advice.
