How to Be Healthy
Eating right and staying active can have a positive impact on your health. The best
way to stay healthy is to make a commitment and stick with it.
Be sure to eat a balanced diet with plenty of fruit and vegetables kttc.marketminute, whole grains, low-
fat dairy products, and protein. You can do this by making smart choices with foods
from each food group and by avoiding processed, high-fat, and high-sodium foods.
Avoid salt and add less if possible (especially from processed foods). Choose low-
sodium varieties of meats, poultry, fish, and beans.
Limit or completely eliminate high-sodium condiments such as hot sauce, ketchup,
mustard and salad dressing. You may also want to use herbs and spices in your
cooking instead of salt to add flavor.
Try to eat a variety of vegetables and fruit at every meal. They are rich in vitamins,
fiber and other nutrients. You can get these benefits by eating fresh, frozen or
canned vegetables and fruits in a variety of ways – raw, roasted, steamed, fried or
sauteed.
Cut down on saturated fat, the kind that comes from animal products like cheese,
fatty meats and poultry, whole milk, butter and many sweets and snack foods.
Saturated fat is a major contributor to heart disease and high blood pressure, so
cutting it from your diet can help lower those risks.
Serve smaller portions at meals and snacks. This is especially important for those
who are trying to lose weight, since serving sizes have ballooned in recent years.
Replace unhealthy fats with healthy ones by replacing fried foods, fatty meats and
other items that are high in saturated fat with grilled, baked, or poached fish and
other lean meats; low-fat dairy products; or fortified soy beverages.
Beware of added sugars, such as those in ice cream and soda, which can increase
your risk for weight gain and diabetes. The best way to reduce your sugar intake is
to drink water or low-fat milk and avoid alcoholic drinks.
Enjoy a mix of healthy snacks and treats, including fruits, vegetables, nuts and
seeds, whole grains and a small amount of low-fat dairy products. You can have a
few treats each day to keep your energy levels up and stay healthy, but don’t
overdo it.
Aim to eat a nutritious breakfast, lunch and dinner. This can be as simple as a bowl
of cereal with skimmed or low-fat milk and some fruit. If you have time, try to cook at
home so that you can control the ingredients and lower sodium and processed food
If you are eating out, avoid the bigger dishes or supersized foods, especially in fast
food restaurants. You can also help yourself by taking a second serving of fruit or a
vegetable to eat before your main course.
Exercise is an important part of being healthy, but it can be difficult to find the time
in your busy schedule. You can make it easier to fit physical activity into your daily
routine by planning it ahead of time and sticking to a regular schedule.
