1. Eat plenty of fruits and vegetables.
2. Choose whole-grain foods which can be a good source of dietary fiber.
3. Eat fish, especially oily fish (for example salmon, trout, herring), at least twice a week.
4. Limit your intake of saturated and trans fats.
5. Limit the amount of red meat you eat and choose lean meats and poultry. There are also many meat-free alternatives to get protein.
6. Select fat-free (skim), 1%-fat and low-fat dairy products.
7. Limit your intake of beverages and foods with added sugars.
8. Learn about sodium and the common foods that have too much of it.
9. If you want to snack, go nuts! A serving size is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter.
10. Drink water instead of sugary drinks.
IT’S CLEAR: Children, teens and adults who are physically active have healthier bodies and minds than people who aren’t. Regular physical activity keeps your heart healthy and strong and it helps you build healthy muscles, bones and joints.
Physical activity can also raise your self-esteem, improve your mood, help you sleep better and give you more energy. Making physical activity a part of your everyday life is also a good way to help achieve and maintain a healthy body weight. It’s important to be physically active every day.
Physical activity should be as important to your daily routine as brushing your teeth, bathing and getting enough sleep.