fit tips
Jeannie Versagli holds a
license in Nutrition for the
State of Delaware and is a
Registered Dietitian with
the Academy of Nutrition
and Dietetics, a national
professional organization. Her
career in the Nutrition and
Culinary fields spans over
30 years. As a part of the
HAC team, Jeannie oversees
our nutrition programs and
services, facilitates some of
the services personally, and
acts as a resource throughout
the club.
Your activity level,
gender, and age will
dictate the amounts of
nutrients necessary for
a healthy life.
that aids digestion of foods and are
the first source of energy for our
bodies. Carbohydrates are found in
fruits, vegetables, whole grains, and
dairy products. Excellent sources of
carbohydrates include foods like apples,
peaches, pears, berries, citrus, bananas,
green and yellow vegetables, whole
grains, yogurts, and kefir. The U.S. Dietary
Guidelines recommend 45% to 65% of
your total calories to come from
carbohydrates daily.
FATS
Dietary fats give your body energy,
support cell growth, protect your organs,
aid in keeping your body warm, help the
body absorb certain nutrients, and aid in
producing certain hormones. Good sources
of fats to include daily are avocados, dark
chocolate, fatty fish (salmon, tuna, sardines,
mackerel), nut butters, flax seeds/oil, and
extra virgin olive oil. U.S. Dietary Guidelines
recommend consuming less than 10%
saturated fats daily. Caloric intake for fat
should be 30% of your total daily calories or
between 50 to 80 grams of fat per day for
the average adult.
VITAMINS
Vitamins have multiple functions in the body,
such as supporting our immune system,
aiding in normal growth and development
of our cells, and assisting organs in doing
their jobs. There are 13 vitamins that are
necessary to sustain and maintain your
health. Examples of such vitamins and their
functions include Vitamin A, which helps
prevent eye problems, and B6, which helps
form red blood cells and aids in maintaining
brain function. To ensure you are consuming
all the necessary foods that provide the 13
vitamins, include these foods on your daily
menu: dairy, eggs, fortified cereals, darkly
colored orange or green vegetables (such
as carrots, sweet potatoes, pumpkin, and
kale), and orange fruits such as cantaloupe,
apricots, peaches, papayas, and mangos.
MINERALS
Minerals are essential for a variety of
bodily functions, such as building strong
bones, teeth, blood, skin, and hair; aiding in
nerve functions and assisting muscles; and
turning the food we consume into energy.
Minerals help maintain the proper balance
of water in the body. Sodium, chloride, and
potassium are minerals that influence our
hydration. Three other major minerals –
calcium, phosphorus, and magnesium – are
important for healthy bones. There are 16
essential minerals: calcium, phosphorus,
potassium, sulfur, sodium, chloride,
magnesium, iron, zinc, copper, manganese,
iodine, selenium, molybdenum, chromium,
and fluoride. Foods that are high in mineral
content are nuts, beans, lentils, dark leafy
greens, fish, seeds, shellfish, mushrooms,
whole grains, milk/yogurt, avocados, tofu,
and dark chocolate.
WATER
Water is essential for cells to function
properly. It aids in chemical and metabolic
reactions, the transport of nutrients, removal
of waste, and the regulation of our body
temperature. Your body loses water daily
through breathing, sweating, and digestion,
therefore it is important to rehydrate by
drinking fluids and eating foods that contain
high amounts of water. Fruits and vegetables
take the lead for the best hydrating foods,
having a 90% or higher water content.
Fruits such as cantaloupe, grapefruit,
strawberries and watermelon, cranberries,
raspberries, pineapples, plums, oranges,
pears, apples, and blueberries are within
this category. Vegetables that are known
for their large water content are cabbage,
spinach, squash, turnips, broccoli, and
tomatoes. Adults should look to consume a
minimum of eight servings of 8 ounces water
or non-caloric beverage daily.
Choosing high nutrient-rich foods that offer
the most nutrients per calorie helps build
a healthier you and moves you towards
improving your health and wellness. Stock
your kitchen appropriately to ensure that
your family has the essential nutrients
necessary to sustain life. Understanding that
you are what you eat and knowing that you
can go further with the right combinations
of foods is the best recipe for health and
wellness.
enhance magazine | MARCH 2018
21