Health & Fitness
Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study.
A Healthy Skin Diet is Like the Heart-healthy Diet.
Whole-grains contain all elements of the kernel-bran, germ and endosperm. The bran and germ contain a variety of health-enhancing components-dietary fiber, phytochemicals, vitamins, trace minerals and small amounts of unsaturated fat. This publication provides the recommended daily amounts, the health benefits and recipes of whole grains.
We want our kids to “play hard,” but we want them to play safely, too. Parents and caregivers need to be aware of potential safety issues and what a properly maintained playground looks like. This publication provides information about surfacing materials and safety standards.
Our large intestine (colon) is home to 100 trillion “friendly” bacteria. These bacteria help defend us against disease, make certain vitamins such as vitamin K, and help break down extra food residue that remains after digestion in the small intestine. This process is known as fermentation. Our bacteria can become imbalanced due to stress, diarrhea, changes in diet and antibiotics. Consuming fruits, vegetables, whole grains, nuts, probiotics and prebiotics can help our bacteria stay within a healthy balance.
Fiber isn’t a “miracle food,”but adding fiber-rich foods to your diet can have health benefits. The National Cancer Institute suggests that foods high in fiber may be protective against some cancers, particularly colon cancer. Although the National Cancer Institute recommends getting 20 to 35 grams of fiber per day. Soluble fiber (found in oats, dry edible beans, barley and fruits) helps lower blood cholesterol and may reduce the risk of heart disease. Insoluble fiber (found in wheat bran, whole-wheat products and vegetables) helps prevent ulcers, constipation, hemorrhoids and diverticulosis. High fiber foods usually are low in calories and many are inexpensive, too.
Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer. Pulses are a versatile, easy to-prepare ingredient that can be used in entrees, salads, breads and desserts.
Stretching may be done at any time of the day and can involve a great number of exercises. This publication covers types of stretching and includes instruction on how to stretch different muscle groups.
Regular physical activity helps protect against cardiovascular disease and its risk factors: hypertension, obesity and diabetes mellitus. It also can reduce risk of osteoporosis, reduce stress and improve sleep and overall mood. This publication shares tips on walking to get fit and stay healthy. It includes a sample walking program.
What does “prematurity” or “preterm” mean? Full-term pregnancies last between 37 and 42 weeks. Babies born before 37 weeks are called “premature” or “preterm.”
The body uses folic acid to produce cells, including red blood cells, so it is important for men and women at all ages. Folic acid has been shown to help prevent up to 70 percent of birth defects of the brain and spinal cord, also known as neural tube defects. All women of childbearing age need folic acid before and during pregnancy. Adequate folic acid during pregnancy also may help prevent cleft lip/palate and other birth defects.
Colorectal cancer is the second leading cause of cancer deaths in North Dakota. The North Dakota Cancer Coalition estimates that about 400 new cases of colorectal cancer are diagnosed each year.
We’re all bombarded with information about nutrition and health. This publication will explore a few popular nutrition information sources and ways to determine if information is reliable.
It is impossible to keep up with each new study, fad, fraud, cure, exposé, warning or hope that is being promoted or reported by someone. We can, however, build ourselves a box of tools to help us analyze these claims. This publication will give you a head start in making a rational decision about the nutrition and health information you see.
Program walking is a great way to add some physical activity for improved health and well-being. Shoes worn during walking need to feel good on the feet and provide adequate support for both the feet and your skeletal structure. Evaluation of individual walking patterns will assist with selecting the right shoes and help make walking an enjoyable experience.
We chose the recipes in this cookbook because they are tasty, nutritious, economical and easy to prepare. We hope some become your family favorites!
People often substitute energy drinks for healthier beverage choices, so compare the Nutrition Facts labels. Energy drinks provide few if any of the needed vitamins and minerals provided by healthier beverage choices. Plain water is a better choice for most individuals.
Eating breakfast fuels the body with needed nutrients, provides energy for an active day, gets you ready to learn and helps you keep a healthy body.
An athlete usually needs to increase his/her energy intake compared with the energy used. Athletes also require more water, protein, vitamins and minerals (especially iron and calcium). Before you stock up on these expensive helpers, remember that just eating more nutritious food usually is cheaper and easier.
These activities provide a way for teachers and volunteer educators to reinforce nutrition and fitness concepts for children in classrooms, after-school programs or club settings –and have fun, too! Most of the activities in this publication require little time, preparation or equipment. Most can be modifi ed to fi t the knowledge and skills of a variety of age groups.