March is Nutrition Month!
By your Fitness Trainers at Century Fitness

Last month we celebrated Heart Month and learned about reducing risks and introducing healthier habits to benefit your cardiovascular system. The month of March is Nutrition Month and we will discuss ways to reduce the risk of serious illness or conditions by making the best food choices, so you can be as healthy as possible.

 The Tufts University Health & Nutrition Letter recently cited a study from JAMA (Journal of the American Medical Association), in which they presented the top ten dietary risk factors. Here they are ranked in order of causation:

  1. High in sodium
  2. Low in nuts /seeds
  3. High in processed meats
  4. Low in seafood omega-3 fat
  5. Low in vegetables
  6. Low in fruits
  7. High in sugar-sweetened drinks
  8. Low in whole grains
  9. Low in polyunsaturated fats
  10. High in unprocessed red meat

It can be quite challenging to make healthy nutrition changes. Sometimes it is best to make a few changes at a time. You can use the above list to help decide on some of your own personal priorities. There are other ways you can ensure your changes become a way of life:

  • Write down or record digitally your commitment to healthier eating in simple terms and share it with people you know are supportive
  • Take a good inventory of the fridge and pantry and substantially reduce the temptations replacing them with healthy alternatives
  • Even small changes in portions can help – such as a bigger salad every day and smaller amounts of higher calorie food items
  • Get real expert advice when needed – no charlatans or self-made experts touting easy solutions if you just pay a lot for these “special magic powders or pills”

Lastly, reducing the number of times you eat out, either on the run or at a restaurant, will put you in control of your own healthy choices. Healthy choices should include less salt, sugary food or drinks and “bad” fats, and, more veggies, whole fruits, seeds and/or nuts, healthy fats, fiber and lean protein!

This article is intended to be provide knowledge of general health and fitness principles and is not medical advice. Please consult with a physician if you have questions.