Did you know that March is National Nutrition Month®? At Jersey PT we are committed to helping you achieve Positive Results, Every Day through the highest quality care. Because we care, we would like to help raise awareness of a little known but vital part of helping you reach your Physical Therapy goals. That’s right we are talking about nutrition! It really is that important.
Diet and exercise are not only for when you are trying to lose weight. In fact, when your body is recovering from an injury or surgery it needs all the help that it can get. Fuel your body right by eating healthy meals and you are helping your natural defenses get stronger faster. A well balanced diet of nutrient dense carbohydrates, protein, fat, vitamins, minerals and fluids can really make a difference.
So what can you do to eat right? Making changes to eating patterns can be overwhelming. Small shifts in food choices — over the course of a week, a day, or even a meal — can make a big difference while helping change feel manageable. For example, the benefits of shifting from white bread to whole wheat bread, or from soda to seltzer water, can add up. Remember, every food and beverage choice is an opportunity to move toward a healthy eating pattern!
In January 2016, the U.S. Department of Health & Human Services (HHS) and U.S. Department of Agriculture (USDA) released the 2015-2020 Dietary Guidelines for Americans, which provides recommendations to help Americans adopt healthier eating patterns. The Dietary Guidelines recognizes that healthy eating patterns are adaptable and can be tailored based on personal, cultural, and traditional preferences.
Healthy eating patterns include a variety of nutritious foods like vegetables, fruits, grains, low-fat and fat-free dairy, lean meats and other protein foods and oils. They limit saturated fats, added sugars, and sodium. The Guidelines provide 3 examples of healthy eating patterns:
- Healthy U.S.- Style: Based on a 2,000-calorie diet, people following the Healthy U.S.-style eating pattern consume 2.5 cups of vegetables, 2 cups of fruit, 6 ounces of grain, 3 cups of dairy, and 5.5 ounces of protein each day.
- Healthy Mediterranean: Compared with the Healthy U.S.-style eating pattern, the Healthy Mediterranean eating pattern includes more protein and fruits and less dairy. People following the Mediterranean pattern who consume 2,000 calories a day get 6.5 ounces of protein, 2.5 cups of fruit and 2 cups of dairy. The Mediterranean and U.S.-style patterns both suggest 2.5 cups of vegetables and 6 ounces of grain per day.
- Healthy Vegetarian: Compared to the Healthy U.S.-style eating pattern, the Healthy Vegetarian eating pattern includes more legumes (beans and peas), soy products, nuts and seeds, and whole grains. It contains no meats, poultry, or seafood, and only recommends 3.5 ounces a day of protein for a 2,000-calorie diet — which still meets the recommended daily amount.
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