Extension Focus

Did you know that chronic disease, including obesity, is responsible for more than 70 percent of health care costs in Kansas?

Did you know that making healthy lifestyle choices can help protect against chronic diseases?

According to the Partnership to Fight Chronic Disease, if Americans were to stop smoking, exercise regularly, and eat well, they could prevent up to 80 percent of heart disease and stroke, 80 percent of type 2 diabetes, and 40 percent of cancers.

Think about these statements. What effect could this have on your health and your healthcare costs?

Research indicates a definite link between food and physical activity habits, and the quality of a person’s health. The choices you make every day, especially those involving what and how much to eat, and whether or not to include physical activity, may have a significant impact on your quality of life.

One thing Michelle Beran, Midway Extension 4-H agent, and I emphasize during our “Jess and Michelle Show” after school program with youth in Russell, is the importance of the MyPlate dietary guidelines. A key MyPlate message is to focus on getting a variety of healthy foods from each of the five food groups, including fruits, vegetables, grains, protein foods, and dairy.

Eating the correct amount of calories for you based on age, sex, height, weight, and physical activity level is equally important. Enjoying a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.

The USDA explains that each meal is a building block in your healthy eating style. You should fill half your plate with fruits and veggies. Fruits and veggies are full of nutrients that support good health.

Next include whole grains as half of your grain intake. Whole grains provide more nutrients like fiber than refined grains.

Low-fat or fat-free dairy is suggested at meal and snack times. The calcium and nutrients are the same in the low-fat and fat-free versions of your favorite dairy products.

The USDA encourages lean proteins at meals and snacks, and twice a week the protein on your plate should be seafood.

Remember — everything you eat and drink matters.

Physical activity is another important part of leading a healthy lifestyle. Some physical activity is better than none at all. The Physical Activity Guidelines for Americans recommends for substantial health benefits, adults should get 150-300 minutes of moderate intensity exercise every week. Additional benefits can be reaped by including muscle strengthening exercises at least two days per week.

By practicing healthy lifestyle behaviors, you can delay and may even prevent chronic disease. If you have an illness, symptoms can be managed better by making choices that support a healthy lifestyle.

The healthy choices you make every day can provide a pay off with improved quality of life and perhaps even few doctor visits.

Information obtained from www.choosemyplate.gov, K-State Research and Extension, and the Physical Activity Guidelines for Americans, 2nd edition.

Jessica Kootz is the Family and Consumer Sciences Agent in the Midway Extension District. For more information on this article or other Family and Consumer Sciences related questions, email Jessica at jessicak@ksu.edu or call a Midway Extension District office at (785) 472-4442 or (785) 483-3157.