K-State nutrition expert shares tips during National Nutrition Month
MANHATTAN, Kan. – While healthy eating habits are best established early in life, Kansas State University nutrition specialist Sandy Procter said it’s never too late to work on healthier food choices and an improved quality of life.
Procter is highlighting the benefits of good nutrition in light of the recently released Dietary Guidelines for Americans, 2020-2025 – which provide direction for living healthy through all life stages – and National Nutrition Month in March.
The Academy of Nutrition and Dietetics recognizes National Nutrition Month each year to bring focus to healthy living. This year’s theme is “Personalize Your Plate,” encouraging Americans to choose foods that are healthy and appeal specifically to them.
“The dietary guidelines and this year’s theme for National Nutrition Month fit so nicely together because it really is about taking the guidance provided and the foods available to fit our own lifestyles and preferences,” Procter said. “We need to keep in mind that the dietary guidelines are available to us, and work so that they become a part of us. That’s the way we create good practices that become habits.”
For the first time since their introduction in 1980, the Dietary Guidelines for Americans offer specific guidance for healthy nutrition from birth to age 2 – and even before the baby is born.
“We know that chronic diseases may show up later in life, but if we begin eating healthfully at an early age, we can do things from birth that will help fight off tendencies leading toward chronic disease,” Procter said.
For example, research continues to show that breastfeeding offers protective effects against being overweight and Type 2 diabetes – for both infant and mother.
Procter said it’s important to continue the emphasis on good nutrition through the teens and into adulthood.
“We have a limited time during our lives when we naturally add to our bone density,” she said. “After our mid-30s, we can work to maintain our bone density, but we don’t automatically have the capacity any more to build bone density.
“It is essential that we focus on getting nutrients and weight-bearing exercise for kids, including healthy play. Foods that contain valuable nutrients – especially calcium and protein – are essential for growth and good bone formation.”
Yet, those who maybe didn’t start out with healthful habits are not doomed, Procter said.
“It’s never too later to start eating more healthfully, and really that’s why National Nutrition Month is here to remind us of that,” she said.
Procter encourages those in their 30s, 40s, 50s and beyond to be physically active, make healthy food and beverage choices and monitor portion sizes. She said 85% of the calories we eat each day needs to go toward meeting nutritional needs.
The other 15% could be considered discretionary calories, such as those foods or beverages we allow ourselves to have “sometimes, because they provide pleasure or satisfaction but likely to contribute very little to nutritional needs,” according to Procter.
“Just about the time we stop adding new bone, we know our calorie needs begin to drop as we age, due to decreased muscle mass. We see ongoing decreases in metabolic rate,” she said, so “it takes less fuel for us as a human machine to function. If we eat as much in our 50s as we did when we were in our 20s, we’re likely going to start putting on weight.”
“We need to work to increase our muscle mass, which tends to decrease as we age,” Procter said. “When we build more muscle, it requires more protein to keep that muscle mass, but it also helps us burn more calories. It’s sort of a self-fulfilling prophecy, I guess, that if we work to build muscle, it’s going to help us use more calories, and it will help us feel more comfortable keeping active. It’s a gift that keeps on giving.”
More information on healthy eating and nutrition is available online from K-State Research and Extension.
# # #
Sidebar
How does physical activity contribute to good health?
Beyond eating nutritious foods, humans need to exercise regularly to maintain good health.
“Being active and fueling yourself for activity with healthy foods and the right amount of foods is key to good health,” said K-State nutrition specialist Sandy Procter. “Physical activity does much more than just burn calories. It boosts our immune system and decreases inflammation. It helps us maintain our bone mass. There are many positive traits to regular physical activity at every age.”
The Physical Activity Guidelines for Americans encourage children and adolescents to engage in 60 minutes or more of moderate to vigorous physical activity each day. Adults should strive for 150 to 300 minutes of moderate intensity – or 75 to 150 minutes of vigorous intensity – activity per week.
“This doesn’t have to be strenuous, or require an expensive piece of equipment,” Procter said. “Get out and enjoy the sunshine. Even the work you do around your house counts as movement. To be healthy, move more and put an emphasis on physical activity in addition to eating healthfully.”
FOR PRINT PUBLICATIONS: Links used in this story
Dietary Guidelines for Americans (2020-2025), www.dietaryguidelines.gov
National Nutrition Month (Academy of Nutrition and Dietetics), www.eatright.org/food/resources/national-nutrition-month
K-State’s Department of Food, Nutrition, Dietetics and Health, www.hhs.k-state.edu/fndh
K State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well being of Kansans. Supported by county, state, federal and private funds, the program has county extension offices, experiment fields, area extension offices and regional research centers statewide. Its headquarters is on the K State campus in Manhattan. For more information, visit www.ksre.ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.
Healthy eating, physical activity important at all life stages
K-State nutrition expert shares tips during National Nutrition Month
MANHATTAN, Kan. – While healthy eating habits are best established early in life, Kansas State University nutrition specialist Sandy Procter said it’s never too late to work on healthier food choices and an improved quality of life.
Procter is highlighting the benefits of good nutrition in light of the recently released Dietary Guidelines for Americans, 2020-2025 – which provide direction for living healthy through all life stages – and National Nutrition Month in March.
The Academy of Nutrition and Dietetics recognizes National Nutrition Month each year to bring focus to healthy living. This year’s theme is “Personalize Your Plate,” encouraging Americans to choose foods that are healthy and appeal specifically to them.
“The dietary guidelines and this year’s theme for National Nutrition Month fit so nicely together because it really is about taking the guidance provided and the foods available to fit our own lifestyles and preferences,” Procter said. “We need to keep in mind that the dietary guidelines are available to us, and work so that they become a part of us. That’s the way we create good practices that become habits.”
For the first time since their introduction in 1980, the Dietary Guidelines for Americans offer specific guidance for healthy nutrition from birth to age 2 – and even before the baby is born.
“We know that chronic diseases may show up later in life, but if we begin eating healthfully at an early age, we can do things from birth that will help fight off tendencies leading toward chronic disease,” Procter said.
For example, research continues to show that breastfeeding offers protective effects against being overweight and Type 2 diabetes – for both infant and mother.
Procter said it’s important to continue the emphasis on good nutrition through the teens and into adulthood.
“We have a limited time during our lives when we naturally add to our bone density,” she said. “After our mid-30s, we can work to maintain our bone density, but we don’t automatically have the capacity any more to build bone density.
“It is essential that we focus on getting nutrients and weight-bearing exercise for kids, including healthy play. Foods that contain valuable nutrients – especially calcium and protein – are essential for growth and good bone formation.”
Yet, those who maybe didn’t start out with healthful habits are not doomed, Procter said.
“It’s never too later to start eating more healthfully, and really that’s why National Nutrition Month is here to remind us of that,” she said.
Procter encourages those in their 30s, 40s, 50s and beyond to be physically active, make healthy food and beverage choices and monitor portion sizes. She said 85% of the calories we eat each day needs to go toward meeting nutritional needs.
The other 15% could be considered discretionary calories, such as those foods or beverages we allow ourselves to have “sometimes, because they provide pleasure or satisfaction but likely to contribute very little to nutritional needs,” according to Procter.
“Just about the time we stop adding new bone, we know our calorie needs begin to drop as we age, due to decreased muscle mass. We see ongoing decreases in metabolic rate,” she said, so “it takes less fuel for us as a human machine to function. If we eat as much in our 50s as we did when we were in our 20s, we’re likely going to start putting on weight.”
“We need to work to increase our muscle mass, which tends to decrease as we age,” Procter said. “When we build more muscle, it requires more protein to keep that muscle mass, but it also helps us burn more calories. It’s sort of a self-fulfilling prophecy, I guess, that if we work to build muscle, it’s going to help us use more calories, and it will help us feel more comfortable keeping active. It’s a gift that keeps on giving.”
More information on healthy eating and nutrition is available online from K-State Research and Extension.
# # #
Sidebar
How does physical activity contribute to good health?
Beyond eating nutritious foods, humans need to exercise regularly to maintain good health.
“Being active and fueling yourself for activity with healthy foods and the right amount of foods is key to good health,” said K-State nutrition specialist Sandy Procter. “Physical activity does much more than just burn calories. It boosts our immune system and decreases inflammation. It helps us maintain our bone mass. There are many positive traits to regular physical activity at every age.”
The Physical Activity Guidelines for Americans encourage children and adolescents to engage in 60 minutes or more of moderate to vigorous physical activity each day. Adults should strive for 150 to 300 minutes of moderate intensity – or 75 to 150 minutes of vigorous intensity – activity per week.
“This doesn’t have to be strenuous, or require an expensive piece of equipment,” Procter said. “Get out and enjoy the sunshine. Even the work you do around your house counts as movement. To be healthy, move more and put an emphasis on physical activity in addition to eating healthfully.”
FOR PRINT PUBLICATIONS: Links used in this story
Dietary Guidelines for Americans (2020-2025), www.dietaryguidelines.gov
National Nutrition Month (Academy of Nutrition and Dietetics), www.eatright.org/food/resources/national-nutrition-month
K-State’s Department of Food, Nutrition, Dietetics and Health, www.hhs.k-state.edu/fndh
K State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well being of Kansans. Supported by county, state, federal and private funds, the program has county extension offices, experiment fields, area extension offices and regional research centers statewide. Its headquarters is on the K State campus in Manhattan. For more information, visit www.ksre.ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.
Story by:
Pat Melgares
785-532-1160
[email protected]
For more information:
Sandy Procter
785-532-1675
[email protected]
785-532-1160
[email protected]
For more information:
Sandy Procter
785-532-1675
[email protected]
