The Value of Healthy Diet and Exercise

Dairy

According to the USDA, all milk products and dairy foods are included in the dairy food group. Essentially, all milk products which retain their calcium content as well as calcium-fortified soymilk belong to this group. Dairy products are essentially known to improve bone and teeth health, lower blood pressure, and reduce the risk of cardiovascular disease and type-2 diabetes in adults. Take note that Vitamin D is also essential in the body to promote better calcium absorption and regulate phosphorus levels in the body.

Fruits

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. n general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. This table below shows specific amounts that count as 1 cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake.

Aerobic fitness (aka cardiovascular fitness)

Following its definition above, aerobic activities pertain to those which can be sustained for a long period of time with the presence of oxygen. These activities primarily depend on slow-twitch muscle fibers. Some common cardiovascular exercises include cycling and distance running. These activities help increase RBC production and the blood-pumping capacity of the heart. A combination of cardiovascular and muscle fitness training will condition the heart to pump more oxygen-filled blood and increase myoglobin in the muscles to produce more work.

Protein

Food products made of poultry, eggs, meat, seafood, processed soy products, nuts, beans, and seeds are all excellent sources of protein. The important thing to consider here is to vary your protein sources in the diet. A sufficient amount of protein in the diet can yield several health benefits such as better release of energy in the body; enhanced function of the nervous system; improved red blood cell (RBC) production; and speedy tissue and muscle repair. It is worth noting that some food choices in the protein group have high levels of saturated fat. Examples of which include fatty cuts of beef, pork, and lamb; regular ground beef, sausages, hotdogs, and bacon; some luncheon meats such as regular salami and bologna; and some poultry, particularly duck. These food choices are high in cholesterol and should ideally be avoided.

Dairy Recommendation

For people who cannot consume dairy products (due to lactose intolerance or specific food preferences), good sources of calcium include calcium-fortified cereals, juices, bread, rice milk or almond milk. Moreover, certain types of canned fish (salmon with bones and sardines), beans, and green leafy vegetables (kale, bok choy, collard, and turnip greens) have significant amounts of calcium in them.

Grains

Grains are divided into two subgroups: whole grains and refined grains. The difference between the two is that whole grains contain the entire grain kernel - the bran, germ, and endosperm whereas refined grains, due to the milling process, do not. Examples of whole grains include brown rice, oatmeal, whole cornmeal, and so on. White bread, white flour, and white rice are some examples of refined grains. Grains are an important component of the diet since they are excellent sources of carbohydrates and dietary fiber (most especially whole grains). Moreover, grains contain important nutrients such as B vitamins and essential minerals such as magnesium, selenium, and iron. Consuming whole and "enriched" refined grains may reduce blood cholesterol levels; lower the chances of developing heart disease, type-2 diabetes, and obesity; enhance metabolism and nervous system functioning; promote red blood cell production and bone development; and prevent congenital defects and iron-deficiency anemia.

Vegetables

This food group can be further broken down into five subgroups: dark-green, starchy, red and orange vegetables, beans and peas and others. Having plenty of vegetables in the diet may help to reduce the risk of heart disease and certain types of cancers; regulate blood pressure levels; reduce blood cholesterol levels; lessen the chances of developing kidney stones and weak bones; promote healthy bowel movement; and prevent infections

Anaerobic Activity

To learn the difference between the two, one must understand the meaning of the word first. "An-" means without and "aero" means oxygen. Therefore, these activities are done in low oxygen levels. These activities can only be done for a short period of time and the body will rely mostly on fast-twitch muscle fibers. Examples of anaerobic activities include sprinting and heavy weight lifting. To determine the body's ability to perform exercise in a short period of time but of high intensity, anaerobic capacity tests (particularly the Wingate cycle test) are usually indicated.

Healthy Dietary Guidelines

When it comes to diet, there are several guidelines which tell us the ideal combination of food groups to achieve balanced nutrition. One of these guidelines is the food pyramid which is regularly updated and published by the United States Department of Agriculture (USDA). In 2011, the USDA recommended an updated nutrition guide known as 'MyPlate' which replaced the standard food pyramid guide, 'MyPyramid'. MyPlate shows the five food groups creatively incorporated in a typical food plate. The idea behind the concept is "before you eat, think about what goes on your plate, in your cup, or in your bowl." The image icon emphasizes on fruits, grains, protein sources, vegetables, and dairy products. Let us have a more detailed look at each component:

The Role of Physical Activity and Exercise

When preparing a diet prescription, the sports nutritionist should consider the various types of physical or sports activities an individual is involved in. There are two main types of physical activity: aerobic activity and anaerobic activity.

Protein Recommendation

When selecting protein sources in the diet, remember to include seafood and nuts. Seafood contains a wide range of nutrients, most notably the omega-3 fatty acids. Eating eight ounces of seafood per week may significantly help reduce the risk for heart disease. Nuts and seeds are high in calories; therefore, use them to replace other protein foods such as meat and poultry, rather than adding them to what you already have. Also, choose unsalted nuts so as to avoid having increased sodium intake in the diet.