Healthy Living, nutrition

5 Tips to Boost your Overall Health Based on The Dietary Guidelines

I’m all about living a healthy lifestyle and I honestly think that the best way to start is by switching to healthier alternatives of your favourite foods. I recently started reading the Dietary Guidelines for Americans: 2015-2020 and was shocked by some of the current health statistics which inspired me to write this blog!

When I say “food is medicine” I really do mean it! Did you know that eating the right foods and getting enough physical activity can reduce conditions such as obesity, cardiovascular disease, type 2 diabetes, cancer and osteoporosis?

Eating the right foods is so crucial when it comes to achieving optimal health and genuinely feeling amazing everyday!

Here are some quick facts about Nutrition and Physical Activity Related Health Conditions in the US:

Obesity:

  • For more than 25 years, half of the adult population has been overweight or obese.
  • In 2009-2012, 65% of adult females and 73% of adult males were overweight or obese.
  • Obesity is most prevalent in individuals aged 40 or over and least prevalent in adults with the highest incomes.

Cardiovascular Disease (CVD):

  • In 2010, cardiovascular disease affected about 84 million men & women ages 20 years and older (35% of the population).
  • In 2009-2012, almost 56% of adults ages 18 years and older had either prehypertension (27%) or hypertension (29%).
  • In 2009-2012, 100 million adults ages 20 years or older (53%) had total cholesterol levels >200mg/dL.

Diabetes:

  • In 2012, the prevalence of diabetes (type 1 and type 2) was 14% for men and 11% for women ages 20 years or older. (90% of total diabetes in adults is type 2).
  • Among children with type 2 diabetes, about 80% were obese.

The harsh reality is that there are so many diseases and conditions that stem from years of eating an improper diet and not getting enough physical activity. But don’t lose hope!

All you have to do is follow these simple steps to boost your nutrient profile and your overall health 🙂

1. Make sure you’re getting enough exercise

Only 20% of adults meet the Physical Activity Guidelines. These guidelines establish how much exercise we should be doing daily/weekly in order to reduce the risk of the conditions mentioned above. Establishing and maintaining a regular physical activity schedule into your lifestyle can provide so many health benefits! Strong evidence shows that working out regularly helps individuals maintain a healthy weight, as well as lowers the risk of early death, stroke and high blood pressure.

Youth ages 6 to 17 years of age need at least 60 minutes of physical activity per day which should include aerobic, muscle-strengthening and bone strengthening activities.

Adults need a little over 2 hours of physical activity of moderate intensity and should do muscle-strengthening exercises on 2 or more days of the week.

Incorporating physical activity into your lifestyle can be easy and really fun! Try taking the stairs instead of taking the elevator, or even go for a nice family walk after dinner. Simple switches can really make a huge difference in your health a few years down the road!

Stay tuned for my next blog post which will have some fitness tips and workouts that you can do at home during the pandemic! 😉💪🏼

2. Follow a healthy eating pattern

A healthy eating pattern includes eating at an appropriate calorie level to support a healthy body weight and including a variety of nutrient rich foods in your diet to prevent deficiencies.

Individual calorie needs vary based on age, sex, height, weight and level of physical activity, however there are a few guidelines to take in mind when developing a healthy eating pattern:

  • Consume less than 10 percent of calories per day from added sugars.
  • Consume less than 10 percent of calories per day from saturated fats.
  • Consume less than 2,300 milligrams (mg) of sodium per day.

Following these general guidelines is really important, but I don’t want you to start doing math and calculating your calories. I don’t even count my calories! The main thing to takeaway is to reduce your intake of foods that contain added sugars, saturated fats, trans fats and sodium.

3. Make simple switches

Which brings me to my next tip- make simple switches! This doesn’t mean that you will never get to eat fettuccine alfredo again, it just means adding veggies or maybe even using a plant based milk for the sauce instead! It’s so much fun to experiment with different foods and making swaps while cooking at home.

An easy way to start getting more nutrient rich vegetables into your diet is to make a salad with your dinner. Buy some iceberg lettuce, cherry tomatoes, cucumber and apples for a fresh inexpensive salad. Using olive oil, salt and lemon juice is also much healthier than using store bought salad dressings which contain GMO ingredients such as canola oil.

A great way to incorporate more fruits into your diet is to make a fruit smoothie in the morning or for lunch. Fruit smoothies contain high amounts of antioxidants and other vital nutrients! So many of us live busy lifestyles where eating 5 fruits a day may be time consuming and hard to keep up with. But making a smoothie combines ingredients like berries, bananas and mangos that contain nutrients that you otherwise wouldn’t get!

Check out my smoothie recipes for 3 inexpensive and healthy smoothies that you can make tomorrow morning☀️

4. Increase your intake of fruits, veggies, nuts and seeds

The average intake of fruits and vegetables in the US is largely below average which demonstrates the need for us to all start eating more foods from these food groups! I’m sure I’ve mentioned this already but fruits and vegetables are amazing for us and you can never eat too many! It’s really important to make sure that you’re eating a variety of fruits and veggies as they all contain different vital nutrients that are useful to our bodies in their own ways.

Here are some vegetable subgroups and examples, the goal is to increase your intake from each subgroup and make sure choosing different kinds from each category.

Even just choosing 3 additional items to add to your grocery list will make a positive impact on your health! Try grabbing some dark green vegetables next time you go grocery shopping, or even some red & orange vegetables. Have fun with it and always nourish your body.

5. Set Goals

Setting goals is important because it keeps you motivated, on top of things and sets a standard. I personally set 3 goals each morning which revolve around reading something new, meditating for at least 10 minutes and making a smoothie. Because of my routine, I am constantly improving my daily habits and lifestyle, while staying entertained!

I also set health related goals for myself- I make sure to get enough physical activity, I follow a healthy eating pattern and I try my best to incorporate fruits and vegetables into my diet whenever possible.

These goals are what keeps me healthy and feeling great every single day! I highly suggest developing some health oriented goals based on the guidelines that we discussed.

Doing more physical activity, eating more plant based foods and limiting your intake of added sugars, saturated fats, trans fats & sodium have all been proven to reduce nutrition related health conditions.


Takeaway

Thank you so much for taking the time to read my blog! If you have any questions at all, feel free to reach out to me through email: NaturalGlowellness@gmail.com or through my Instagram page. I love working with individuals to better their eating habits!⚡️

I also wanted to mention that all of the information in this blog is from the Dietary Guidelines For Americans: 2015-2020 Eighth Edition. A 2020-2025 Edition was just released on their website and has a free download. If you’re as interested in health and wellness as I am, I highly suggest it! It’s a great read and has some great facts about healthy eating! Just click the above highlighted link 😁

Good luck on your health journey!!

2 thoughts on “5 Tips to Boost your Overall Health Based on The Dietary Guidelines”

Leave a Reply to Shweta Cancel reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s