Global Approach On Diet, Physical Activity And Public Health
Unhealthy diets and physical inactivity contribute to the rise of excess weight and obesity, which are major public health challenges (1).
The World Health Organisation (WHO) projects that by 2015, approximately 2.3 billion adults will be overweight and more then 700 million will be obese (2). According to WHO, the fundamental causes are:
- An increased intake of processed foods, high in fat, salt and sugars
- A decrease unphysical activity due to sedentary nature of many work settings, evolving modes of transportation, and increasing urbanisation (3)
Understanding Nutrition and Fitness
There are many education resources available to help you achieve a healthy, active life. For example: The healthfinder.gov:
- Healthfinder.gov covers information on more then 1600 health topics. It provides comprehensive information on nutrition and fitness; everyday health and wellness; preventive screenings; healthy choices and much more
The Dietary Guidelines for Americans:
- Maintain nutritional balance over time to achieve and sustain a healthy weight
- Focus on consuming nutrient-dense food such as vegetables, fruits, whole grains, fat-free or low-fat milk products, lean meats, poultry, eggs, beans, nuts and seeds, instead of foods high in sodium, calories, solid fats and added sugars
Stay Active. Live Healthier
There are plenty of ways to gradually increase your level of physical activity and integrate it into your life:
- Get moving. Inactivity can be broken with a 30-minute workout every day. If 30 minutes are out of reach now, start small and gradually build up. You can split a half-hour session into three 10-minute sessions
- Choose wisely. Select a form of exercise you can enjoy with family or friends (like our SlimNFitClub), and that you can easily fit into your daily routine. A brisk walk, playing sports and using the stairs instead of the elevator, all provide good workouts and will help you stay motivated.
- Relax, rest and recover. Keep stress at bay. Activities like yoga and meditation help soothe a burdened body and mind. Aim to get at least seven hours or restful sleep per night.
- Keep hydrated. Drink at least tow to three litres of water each day. It is even more important to drink water before, during, and after exercise. Even low-intensity exercise requires proper hydration.
- Limit alcohol intake. If alcohol is consumed, it should be in moderation – up to one drink per day for woman and two drinks per day for men – and only by adults of legal drinking age
- Quit smoking
Fuel your healthy and active lifestyle with these helpful tips:
- Eat a healthy breakfast. After hours of sleep, your body needs energy to start your day the right way
- Downsize your portions. People tend to eat and drink excessively when larger portions are provided. Serving and consuming smaller portions is associated with weight loss and weight maintenance over time
- Snack healthy. Indulge in a healthy snack: fruits, vegetables and nuts are smart choices and can help you avoid overeating at lunchtime or dinnertime
- Eat two to three servings of protein per day. Protein is an essential nutrient found in meat, fish, poultry, eggs and dairy products, as well as beans. Opt for plant-based protein, which contains less fat than animal protein
- Add fiber. A high-fiber diet contributes to healthy digestion by helping your system eliminate waste efficiently. Fruits, vegetables and whole grains are rich sources of fiber
- Reduce levels of sugar, saturated fat and salt. Check the nutritional facts on food labels and select those with the lower amount of sugar, saturated fats and salt
- Drink plenty of water. It is essential to maintain balance in your body. Water helps with this and more
With SlimAndFitClub, you will be guided not only in exercise but also in your diet plan. We will teach and coach you if and when is supplementing your diet important or helpful.
Joins us for a FREE trial and experience from the beginning why all our members are so excited and getting results.
(1) World Health Organisation. Diet and physical activity: a public health priority. Last access: www.who.int/dietphysicalactivity/en, June 2012
(2) World Health Organisation, Factsheet No. 311 – Obesity and Overweight, September 2006, Geneva