Eating a healthy diet:
- Choose lean proteins or plant-based protein.
- Prepare food with healthy oil (e.g. olive or avocado) and use only the amount necessary.
- Vegetables are your friend, so load up on them, but try to limit your starchy vegetables.
- Fruit can be a great snack or dessert, just remember to eat it in moderation. Natural sugar is still sugar.
- Look for whole-grain foods if you want to eat breads and other carbohydrates.
- Use salt sparingly or not at all. Always try your food before you add salt.
- Limit your intake of processed foods, added sugars, juice, soda, and alcohol.
Maintaining a healthy weight:
- Learn your BMI and try to keep it in the “normal” range.
- Watch your calorie intake. You may not need to keep a log but try to be aware how many calories you are eating. This is especially important when you’re eating processed foods which will have a nutrition label. You may underestimate how many calories are in a food.
- Drink lots of water. It keeps your cells hydrated, your mind sharp, and helps you feel full.
Get plenty of exercise:
- The American Heart Association recommends you get 150 minutes of moderate exercise or 75 minutes of vigorous activity (or an equal combination of both) each week.
- Exercise will give you more overall energy. Even though you may be tired right after you exercise, you should have more energy throughout the day.
- It releases certain neurotransmitters which help you feel better and happier.
- Look for ways to sneak exercise into your daily routine: park further away from the office or store, take the stairs rather than the elevator, or take a quick walk at lunch.
