General
Tips
- Set a few realistic goals for yourself. Whether it is to work out more per week, or reduce the number of sweetened sodas you drink, set attainable goals. Once you have reached those goals, set new ones.
- Use the Buddy System. Get a buddy at school, work or home to support your new habits. Ask a friend, sibling, parent or guardian to help you make changes and stick with your new habits.
Exercise Tips
- Talk to your doctor. If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
- Choose activities that are fun. Add variety by developing a repertoire of several activities that you can enjoy, so exercise will never seem boring or routine.
- Make time for exercise. Target 30-60 minutes of physical activity most days of the week. The more you exercise, the greater the benefits.
- It’s a family affair. Get the family involved by taking walks or bike rides after dinner and on the weekends.
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Wellness Tips
- Take a good look. Look at your current eating and physical activity habits and at ways you can make them healthier.
- Get trim and stay trim. Excess fat around your middle hurts your heart more than fat stored lower on your body.
- Write it down. Use a food and activity journal for 4 or 5 days, and write down everything you eat, your activities, and your emotions. Review your journal to get a picture of your habits.
- Get the heart-smart screenings. Keep your cholesterol, blood pressure and blood sugar levels in check with regular screenings.
- Manage your stress. Stress is a natural part of life, but the way you handle it can have a huge impact on your health. You can relieve stress in many ways, such as deep breathing, exercising or listening to music. Find your own way to feel calm and relaxed.
- Get adequate sleep. Most Americans don’t get the recommended eight hours of sleep each night. Lack of sleep over a period of time has been associated with increased risk of diabetes, obesity, depression and decreased immune function.
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Nutrition Tips
- Don’t diet – just eat right. Make wiser food choices overall, including more fruits, vegetables, whole grains and small portions of lean meat, poultry and fish.
- Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.
- Switch to lighter alternatives. By adjusting the ingredients you use, virtually every recipe you create can become a low-fat, low-sodium and low-cholesterol specialty.
- Have a plan. Plan most meals with minimal saturated fat and more complex carbohydrates, such as whole grains, fruits and vegetables.
- Snack smart. Think about smart snacks to fill your nutritional gaps. Carry quality snacks with you to have handy throughout the day.
- Make it colorful. Dark green, deep red and bright orange fruits and vegetables are protective by nature – pick at least five servings a day.
- Know your fats. Limit your total fat intake to 25 to 35 percent of your total calories each day. Eat a diet low in saturated fat, especially animal fats and palm and coconut oils. Add foods to your diet that are high in monounsaturated or polyunsaturated fats, such as olive oil, canola oil, safflower oil and corn oil.
- Not so fast. Limit fast food, which can be high in saturated fat.
- Power up with protein. Protein builds and repairs body tissue like muscles and organs. Eating enough protein can help increase your strength and sustain your energy levels.
- Trim Portions. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes.
- Close the kitchen at night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television.
- Water, water everywhere. Drink water throughout the day. Often when we think we're hungry, we're actually thirsty. Eight 8-ounce glasses should be drunk during the course of the day.
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Eating Out and at Home
- Do your homework. Even before going out to eat, identify healthier choices at all kinds of restaurants and view nutrition information at various restaurant and nutrition websites.
- Know the terms. Look for items on the menu that are baked, grilled, dry-sautéed, broiled, poached or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
- Share the wealth. When eating out, share your meal, order a half-portion, or order an appetizer as a main meal. Be aware that some appetizers are larger than others and can have as many calories as an entree.
- Half and half. At restaurants, eat only half your meal and take the rest home.
- Serve yourself. When eating at home, take one serving out of a package and eat it off a plate instead of eating straight out of a box or bag.
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Sources: HeartWise at Emory Healthcare, Food and Drug Administration, American Heart Association, National Restaurant Association
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