TIPS TO STAY HEALTHY & ACTIVE
NUTRITION-RELATED HEALTH FACTS
- Heart disease is the leading cause of death in the United States.
- Approximately 74% of adults are overweight or have obesity.
- Approximately 40% of children and adolescents are overweight or have obesity.
- Almost 11% of Americans have type 1 or type 2 diabetes
- Colorectal cancer in men and breast cancer in women are among the most common types of cancer.
EAT HEALTHY
- Achieve a healthy body weight and reduce the risk of chronic disease.
- Your meals should include all the food groups with more focus on nutrient dense options instead of empty calories.
- Include foods that are fresh, dried, frozen, and 100% juices.
- Avoid over-eating. Learn proper portion size.
- Adopt healthy eating patterns and follow the “plate method” (include ½ plate of non-starchy vegetables, ½ plate of lean meat or protein, ¼ plate of grains or starchy foods).
- Get the family involved and prepare meals at home to limit calories from restaurant cooking.
- Batch cook/meal prep.
- Read food labels and avoid those with added sugar and sodium.
- Avoid processed foods
- Look for low calorie options, natural sweeteners
- Choose “no added sugar” options
- Making small nutrient-dense choices to make the meal healthier:
- Choose Greek yogurt vs. regular yogurt
- Opt for low fat/fat free dairy
- Choose whole grains
- Unsweetened beverages
STAY ACTIVE
- Be active to prevent chronic disease.
- Incorporate healthy motion into your daily activities. It can help boost your mood, reduce stress, and improve sleep.
- Strive for 2 to 5 hours per week of moderate intensity aerobic activity, such as brisk walking.
- Introduce a variety of workouts to your routine such as strength training, cardiovascular training and stretching exercises
Get your blood flowing daily!