June 29, 2005
Get Fit with Fruit and Hiking
by Eat Right Montana
Stories
about the fabulous benefits of fruits are almost an everyday event in newspapers
and on TV news programs. You've probably seen headlines like these yourself:
Fruits and vegetables lower cholesterol levels and risk of heart disease.
Cranberry juice helps prevent urinary tract infections and may also fight
ulcer-causing bacteria. Strawberries and watermelon help prevent prostate
problems.
"There's no doubt that eating plenty of fruits and vegetables is good for you," said Phyllis Dennee, with the Montana State University Extension Program in Bozeman. "The problem is that, like most Americans, Montanans just aren't getting enough fruit for optimal health and well-being."
According to Dennee, summer is the perfect season to get into the fruit habit. Many fresh fruits are less expensive and more available in grocery stores and at farmer's markets. She suggested three simple steps for getting your daily dose of delicious, nutrient-rich fruits, whether fresh, frozen, canned, or dried:
- Enjoy 2 to 3 servings of whole fruit every day. Fruit is a fabulous treat for your health and taste buds. The basic minimum is 2 to 3 servings per day. A serving size equals 1 medium piece of fruit (an apple or pear), half a cup of cut-up fruit (kiwi or pineapple), or a quarter cup of dried fruit (raisins, Craisins, or figs). Whole fruit has the benefit of more fiber and fewer calories than juice.
- Enjoy a rainbow of tasty fruit colors. The very best way to get all the advantages of fruit is to eat a variety of colors every day. Include blue (plums and blueberries), orange/yellow (peaches, pineapple, and tangerines), and red (strawberries, watermelon, and ruby grapefruit). Brightly colored fruits are generally riper and sweeter, and they also tend to have the most nutrient value.
- Enjoy fruit throughout the day. Any time is the right time to enjoy a colorful piece of fruit. Refreshing fruit is especially good for on-the-go snacks. Whether you are headed out on a hike or just driving around town, grab a piece of delicious fresh fruit as you go out the door.
The health "magic" of fruits comes from antioxidants, Dennee said. These plant compounds do everything from boost brainpower to fight heart disease. Every fruit has a different, healthful mix of these powerful nutrients.
Eat Right Montana, a statewide coalition promoting healthful eating and active lifestyles, urges Montanans to enjoy the fruits of summer - and to get out and enjoy the beauty of Big Sky Country.
"Summer fruits and summer hikes are a perfect fitness combo," Dennee said. "So grab some fruit and take a hike. The fastest path to high-energy health is always healthy eating plus physical activity."
Hiking for Fitness: 3 steps for success
- Look for fun and scenic hikes close to home.
The definition of a hike is "a long walk in the countryside, usually for pleasure." Now, what could be better for your mental and physical health than a long walk for pleasure - especially with family, friends, and/or a friendly, furry pet!
Whether you live in the city or the country, the world is full of wonderful places to hike. City parks and riverfronts often have easily accessible hiking paths, while state and national parks provide "nature's fitness centers" at no or minimal cost.
- Get the right gear - for fun and safety.
The gear for day hiking is really quite simple: sturdy shoes or boots for your feet and a cap or hat for sun protection are the most essential pieces of equipment. You'll also want an easy way to carry water and some tasty fuel, like fruit and nuts, for the trail.
Longer hikes or overnights trips require more gear - and a well-fitting pack to carry it all. Get advice on buying the best equipment from an outdoor store, or try renting some equipment first (from a store, college, or club) to see what works best for you.
- Plan regular hikes with family, friends, and dogs.
Making a commitment to regular activities with other people increases the likelihood that you will actually do them. Plan shorter, closer once-a-week hikes for summer evenings and longer weekend hikes when you have the time for greater distances.
A fun way to increase your fitness - and feel a real sense of accomplishment - is to set your sites on a taller or longer goal. You might want to climb a mountain or walk a historic route somewhere in the state. All it takes is some planning and training.
(Eat Right Montana is a coalition promoting healthy eating and active lifestyles. Sponsors are the American Heart Association, Montana Beef Council, Montana Chapter of the American Academy of Pediatrics, Montana Department of Public Health and Human Services, Montana Dietetic Association, MSU Extension Service, Montana Office of Public Instruction, Montana Team Nutrition Program, and Western Dairy Council. For more information, visit www.montanadieteticassociation.org .)
Page last updated: 06/15/2006
