AIM FOR FITNESS
- Aim for a healthy weight
- Be physically active each day
Maintain a healthful body weight by balancing what you eat with physical
activity. If you are sedentary, try to become more active. If you are already
very active, try to continue the same level of activity as you age. More
physical activity is better than less, and any is better than none. Visit Web Medical Doctor website for more medical, health and general wellness information.
If your body weight is not in a healthy range, try to reduce health risks through better
eating and exercise habits. Take steps to keep your weight within the healthy
range (neither too high nor too low).
BUILD A HEALTHY BASE
- Let the pyramid guide your food choices
- Choose a variety of grains daily, especially whole grains
- Choose a variety of fruits and vegetables
Try to adhere to the U.S. Government's Food Pyramid Guide to the proper balanced nutrients your body needs each day.
Make grains, fruits, and vegetables the foundation of your meals. This forms a
base for good nutrition and good health and may reduce your risk of certain
chronic diseases. Be flexible and adventurous-try new choices from these three
groups in place of some less nutritious foods you usually eat. Whatever you
eat, always take steps to keep your food safe to eat.
CHOOSE SENSIBLY
Choose foods low in saturated fat and cholesterol and a diet moderate in
total fat.
- Choose beverages and foods that limit you intake of sugars
- Choose and prepare foods with less salt
- If you drink alcoholic beverages, do so in moderation
Make sensible choices that promote health and reduce risk of certain
chronic diseases. You can enjoy all foods as part of a healthy diet as long as
you don't overdo on fat (especially saturated fat), sugars, salt, and alcohol.
Read labels to identify foods that are high in saturated fats, sugars, and salt
(sodium).
The Dietary Guidelines for Americans, developed by the Departments of
Health and Human Services (HHS) and Agriculture (USDA), provide recommendations
based on current scientific knowledge about how dietary intake may reduce risk
for major chronic diseases and how a healthful diet may improve nutrition.
The food guidelines form the basis of Federal food, nutrition education, and
information programs. First published in 1980, Dietary Guidelines were revised
in 1985, 1990, 1995, and 2000. The law requires publication of the Dietary
Guidelines at least every five years. This legislation also requires review by
the Secretaries of USDA and HHS of all Federal dietary guidance-related
publications for the general public
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Ways to get Exercise Around your home
- Do housework yourself instead of hiring
someone else to do it.
- Work in the garden or mow the grass.
Using a riding mower doesn't count!
Rake leaves, prune, dig and pick up
trash.
- Go out for a short walk before breakfast,
after dinner or both! Start with 5-10
minutes and work up to 30 minutes.
- Walk or bike to the corner store
instead of driving.
- When walking, pick up the pace from
leisurely to brisk. Choose a hilly route.
When watching TV, sit up instead of
lying on the sofa. Better yet, spend
a few minutes pedaling on your stationary
bicycle while watching TV.
- Throw away your video remote control.
Instead of asking someone to bring you
a drink, get up off the couch and get
it yourself.
- Stand up while talking on the telephone.
- Walk the dog.
- Park farther away at the shopping
mall and walk the extra distance.
- Wear your walking shoes and sneak
in an extra lap or two around the mall
- Stretch to reach items in high places
and squat or bend to look at items at
floor level.
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States Department of Health & Human
ServiceDepartment located in the United
States or any other nation, or their official
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To avoid possibility
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Please click-on the hhs
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