The Importance of Eating Well by Barbara Schoeder Published: June 2006 Does diet always mean just paying attention to calories, or is there a broader definition of the term? Forget the idea that diet is merely keeping track of caloric or fat intake. The Dietary Guidelines Advisory Committee (DGAC), appointed by the U.S. Department of Health and Human Services (HHS) and the United States Department of Agriculture (USDA), developed the Dietary Guidelines for Americans (2005), which provide scientifically-based guidelines on choosing foods and physical activities to promote healthy lifestyles. Some of the USDA’s guidelines for a healthy diet include: · Increase your intake of fruits to 2 cups per day and vegetables to 2 1/2 cups per day · Eat a variety of produce from the five vegetable subgroups: dark green veggies, orange, legumes and starchy vegetables · Include whole grains, fat-free or low-fat milk, and milk products · Include lean meats, poultry, fish, beans, eggs and nuts · Eat foods low in saturated fats, trans-fats, cholesterol, salt and added sugar · Avoid processed foods whenever possible · Maintain a healthy caloric intake level · Drink at least eight (8 oz.) glasses of water each day For more information on the USDA’s dietary guidelines, visit www.mypyramid.gov. There are many ways to maintain a healthy diet because not everyone needs the same amount of calories. Some individuals may have health concerns that require them to consult a doctor before significantly changing their food intake. Others may want to lose weight sensibly by carefully watching calorie and fat intake. Here are some tips for healthy weight management: · To determine approximately how many calories are needed to maintain your current weight, multiply your weight (in pounds) by 15 (lbs. x 15). For example: Men between the ages of 31 and 50 who exercise regularly need from 2,400 to 2,600 calories a day, whereas women in the same age bracket and activity level should consume about 2,000 calories per day. · To determine your Body Mass Index (BMI), measure your body fat based on height and weight by multiplying 705 times your body weight (in pounds) then dividing that number by the total of your height (in inches) squared (BMI = 705 x weight/height2). For example: A person 69” tall, and weighing 169 lbs., has a BMI of 25. A person with a BMI of 18.5 or below is considered underweight. A BMI of 18.5 to 25 is healthy, while 25 to 29.9 is considered overweight. A BMI of 30 or above is considered obese. When it comes to long-term health, strive to be your own advocate. The better you take care of yourself now, the less you may have to rely on others to take care of you down the road. Knowing what your body needs is the first step towards improved health. To learn about volunteer opportunities, to request services from the organization, to offer financial support, or for more information about Faith in Action, call 258-5890.

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