Events

We provide free screening and education to Southwestern North Dakota residents.

Date: 01/01/2010
Event: My Heart My Health Program
 
Location:
Southwestern District Health Unit
 
 


Nutrition

The Facts

According to the American Cancer Society, about 565,650 Americans are expected to die of cancer this year. That is more than 1500 people per day. Research suggests that nutritional habits and physical activity contribute to as much as one third of all cancers. The strongest evidence showing the link of nutrition to decreasing the risk of certain cancers is the consumption of fruits, vegetables, and whole grains. Overweight and obesity contribute to 14-20% of all cancer-related deaths. Maintaining a healthy weight involves both good nutritional habits and physical activity.

Prevention

Guidelines for healthy lifestyle choices - CARE for yourself:
 
C - Choose nourishing foods and beverages
  • Focus on more plant based foods
  • Consume 5 or more fruits and vegetables of different colors. Fruits and vegetables are wonderful sources of phytochemicals which help to prevent cancer. These components come from food...not available from supplements. The different colors contain different phytochemicals so eat a variety.
  • Choose 100% fruit or vegetable juice if you consume juice. Limit fruit juice intake to 6-8 oz. per day. Studies have shown that excess juice consumption is linked to obesity which is a risk factor for cancer.
  • Select whole grains such as oatmeal, 100% whole wheat, corn, brown rice, barley, bulgar, millet, etc. and limit refined grains and sugars. Refined grains and sugars include foods such as pastries, sweetened cereals, white bread, white rice, soft drinks, cake, and candy.
  • Limit red meats, especially those that are high in fat or processed. Choose more often to eat fish, white meat poultry without the skin, and beans. Pick lean cuts and limit portion sizes of the protein foods.
  • Decide to prepare your foods using baking, broiling, or poaching more often and limiting frying and charbroiling.
  • Reduce your portion sizes of high calorie foods. Remember that "low fat" and "fat free" do not mean "low calorie" or "calorie free."
A - Aim for a healthy weight
  • Balance calories in with calories out.
  • If overweight or obese make small changes that will move weight to a healthier range.
  • Know your BMI and what it means. (maybe insert BMI chart here with definitions)
R - Read up on accurate information
Make sure the information you read is accurate. The following links have credible information. E - Exercise
Get your doctor's approval before starting any exercise program.
Be more active overall...park further from the building, take the stairs instead of the elevator, turn off the TV and computer, plant a garden, etc.
Participate in moderate to vigorous exercise 30 minutes or more per day for 5 or more days per week. Working up to 45-60 minutes of moderate or vigorous exercise is even better.
Children should strive to get 60 or more minutes per day of active play.
  • Moderate physical activities include:
    • Walking briskly (about 3 ½ miles per hour)
    • Hiking
    • Gardening/yard work
    • Dancing
    • Golf (walking and carrying clubs)
    • Bicycling (less than 10 miles per hour)
    • Weight training (general light workout)
  • Vigorous physical activities include:
    • Running/jogging (5 miles per hour)
    • Bicycling (more than 10 miles per hour
    • Swimming (freestyle laps)
    • Aerobics
    • Walking very fast (4 ½ miles per hour)
    • Heavy yard work, such as chopping wood
    • Weight lifting (vigorous effort)
    • Basketball (competitive)
  
1 x 1 Blue Pixel
Counties Pathways To Healthy Lives
2893 3rd Ave West
Dickinson, North Dakota 58601
Telephone: (701) 483-3050
Toll Free: 1-800-697-3145
Fax: (701) 483-4097 		Counties Southwestern District Health Unit
2869 3rd Avenue West
Dickinson, North Dakota 58601
Telephone: (701) 483-0171
Toll Free: 1-800-697-3145
Fax: (701) 483-4097