Move every day – Get at least 30 minutes of physical activity daily for better blood pressure, stress reduction, and weight control. This can include three 10-minute bouts of physical activity throughout the day. Choose activities you enjoy, raise your heart rate, build strength, and increase flexibility. An activity buddy can help you stay faithful to your plan.
Avoid Skipping Meals – When making a shopping list and planning meals, consider MyPlate (http://www.choosemyplate.gov/). Include healthy snacks (e.g., low fat yogurt, vegetables with low fat dip, whole grain bread with peanut butter) to meet your family’s nutritional needs. Healthy snacks sustain energy levels between meals and help you stay on track with your health goals.
Read food labels – Aim high (20% or more) for vitamins, minerals and fiber. Aim low (5% or less) for total fat, saturated fat, cholesterol, and sodium. For more information on how to read a food label, watch the “Label Reading for Health” video at http://www.extension.iastate.edu/foodsavings/page/online-lessons.
Choose foods carefully – Become a smart shopper by reducing the amount of convenience foods eaten, choosing fruit canned in juice, and buying no salt added canned vegetables. When you are choosing foods, make half your plate fruits and vegetables and watch portion sizes.
Have family meals – Make family meal time a priority. Research shows family meals promote healthier eating. Eat as a family a few times each week. Set a regular mealtime and turn off the TV, computers, and phones. Have all family members help in meal planning and cooking.