A Healthier You

Healthy Lifestyle Suggestions:

Slow down on fast foods. Choose meals with 500 calories or less. Eat out less often. Look for the caloric values of your favorite foods at this website – http://www.calorieking.com!

Cut back on screen time. Limit time spent watching TV, playing video games and recreational computer use to less than two hours daily or 10 hours per week.

Fill up on fiber. Eating more fiber may help lower calorie intake and promotes good intestinal health. Aim for 25 – 30 grams of fiber per day. Add one high fiber food per week. Look at food labels and choose products that have at least 5 grams of fiber per serving. Include foods that contain 8-12 grams of fiber per serving to your diet: high fiber cereals, beans, berries, figs, and bran.

Break the Fast and do not skip meals. Those who skip breakfast are more likely to overeat later in the day.

Eat a colorful mix of vegetables and fruits each day. Vegetables and fruits of different colors provide fiber, minerals, vitamins and phytochemicals that help keep you healthy. For good health eat colorful fruits and vegetables such as spinach, kale, collards, mustards greens, eggplant, carrots, sweet potatoes, red peppers, berries, mangos, apricots, apples, plums and tomatoes.

Spare the fat. Fat is high in calories. A serving of fat is one (1) teaspoon, which looks like one (1) thumb tip. Keep your portions to only 1 -2 thumb tips per meal. Healthy fats include avocados, and olive, canola, flax and peanut oil, which provide heart-healthy fats as well as vitamins.

Snack wisely. Choose snacks that are low in fat (< 3 grams/serving) and low in calories (< 100 calories).  Good snack ideas include carrots, a piece of fruit, string cheese, yogurt, light popcorn, frozen fruit bars, and frozen bananas.

Don’t drink your calories. Eliminate high calorie drinks such as fruit juices, sodas, blended coffee drinks, energy and sports drinks. Switch to water, low fat milk, seltzer water, and black tea and coffee.

Move it: Adults–exercise ½ hour to one hour daily for good health.  Children need at least 60 minutes of exercise each day.

Maintain a healthy weight

Extra weight may put you at higher risk for:

  • Type 2 Diabetes
  • High blood pressure
  • Heart disease
  • Stroke
  • Cancer
  • Sleep Apnea
  • Gall Bladder disease
  • Arthritis
  • Infertility
  • Osteoarthritis

Check your weight status

Check you weight status and learn what a healthy weight is at http://nhlbisupport.com/bmi

Life is a journey that must be taken one healthy step at a time.

Compliments of French Hospital Medical Center Nutrition Department