Videos: Nashville Public Television's Healthy Habits

Nashville Public Television's Healthy Habits is dedicated to bringing kids and parents information about nutrition, fitness, and safety.

But how can you watch here in Knoxville?

Easy - all of the videos are available on their website!

The Tennessee Dietetic Association's Media Spokesperson, Sarah-Jane Bedwell, RD, LDN, can be seen in Episodes #3, #4, #5, #10, #12, and #14... just to name a few!

Go on and check them out!

And stay tuned - on Thursday, March 1st, we will be announcing our events for National Nutrition Month 2012: Get Your Plate in Shape!

Promoting Healthy Weight Colloquium: March 30, 2012

More information about the program and registration can be found on UT's Public Health Nutrition website.

Prepare Heart-Healthy Foods for Your Family

The 29 days of February are dedicated to raising awareness of the leading cause of death in America, heart disease, and learning more about how you and your family can follow a heart-healthy diet.

The key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium, and high in omega-3 fatty acids and fiber. Eating a well-balanced diet will include a combination of whole grains, lean proteins, fruits and vegetables and low-fat dairy.

Saturated and trans fats are found in some meats, dairy products, baked goods and deep-fried and processed foods. Both types of fat raise your LDL – or "bad" – cholesterol level. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Start cooking with oils high in monounsaturated and polyunsaturated fat instead of butter, margarine or shortening, which are high in trans fat.

 

Healthy Substitutions

Switch refined grains, like white rice or bread, with whole-grain options, such as brown rice and 100-percent whole-grain bread or pasta. Throughout the day, sip on water and limit sugary beverages by choosing fat-free milk and 100-percent fruit juices.

Next time you are at the grocery store, pick up some of these heart-healthy items:

• Beans, peas and barley
• Soybeans, other soy-based foods
• Fruits and vegetables
• Salmon, tuna, sardines and mackerel
• Red grapes and purple grape juice
• Nuts like almonds, walnuts, pecans and hazelnuts

Move It

Another way to reduce your risk of heart disease is to be active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way, and start by doing what you can, at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. Encourage your family to take a walk after dinner or play a game of catch or basketball.

For more heart-healthy cooking tips and information on reducing your risk for heart disease, consult a registered dietitian in your area.

Source:  Academy of Nutrition and Dietetics' Food and Nutrition Information

Eat Play Live Knoxville: March 10, 2012

February is American Heart Month

Did you know the #1 killer of women is Heart Disease? More women die of heart disease than all forms of cancer combined. February is American Heart Month and Eat Right Knox wants to make sure you are eating plenty of heart-healthy foods.

Important foods (and examples) to include in your diet for heart health:

• Omega-3 fatty acids (salmon, tuna, olive oil, flaxseed)
• Beans (black, kidney, red beans)
• Nuts (almonds, walnuts)
• Whole grains (brown rice, oatmeal, whole wheat pasta)
• Vegetables (spinach, broccoli, asparagus, tomatoes, red bell pepper)
• Fruits (blueberries, oranges, cantaloupe, papaya)

There are plenty of other heart-healthy foods to try! Find out which ones you like the best and make it a habit to eat them more often! 

If you would like more information about Heart Disease, please visit the American Heart Association's website.

For help on creating a nutritious and heart-healthy diet, consult a registered dietitian in your area, and visit our Heart Health and Diet section.

Source: Academy of Nutrition and Dietetics' Tip of the Day. 

What is BMI?

BMI stands for Body Mass Index and is calculated from your height and weight. It is an alternative to a direct measurement of body fat, such as underwater weighing. One size does not fit all, though. Other factors such as body build, age and ethnicity are not considered in this equation.

You can calculate your BMI with this formula: [weight (in pounds) / height (in inches) squared] x 703 or use our BMI calculator.

The Centers for Disease Control and Prevention (CDC) uses BMI to define terms like overweight and obese:

• Underweight: BMI below 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obese: 30.0 and above.

If you know your weight and height, use this chart to determine your BMI!

Source: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf

Please note the above information is for adults. A child's BMI is calculated the same way but then plotted on the appropriate growth chart (BMI-for-age). Since children are still growing, the adult categories should not be used to determine a child's weight status. For more information, please visit the CDC's website on growth charts.

To figure out your BMI and find a nutrition plan that works for you, consult a registered dietitian in your area and check out our Understanding Body Mass Index page.

*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.

Information from the Academy of Nutrition and Dietetics' Tip of the Day.