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5 Simple Rules for Amazing Health

Use this toolkit to educate patients, clients, and other professionals. Get ready-to-use tips, conversation starters, patient handouts, and more. Department of Health and Human Services. Office of Disease Prevention and Health Promotion odphpinfo hhs. Office of Disease Prevention and Health Promotion. Food and Nutrition Food and nutrition play a crucial role in health promotion and chronic disease prevention. Check out all blog posts about food and nutrition.

Our Initiatives. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move!

What is a healthy diet?

We all could:. Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. View All. Start now! And keep changing gradually.

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  • 1. Base your meals on higher fibre starchy carbohydrates.
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A high-fat lunch could be followed by a low-fat dinner. Top of the page 2.

Healthy Eating for Women

Base your diet on plenty of foods rich in carbohydrates About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. Replace saturated with unsaturated fat Fats are important for good health and proper functioning of the body. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right: We should limit the consumption of total and saturated fats often coming from foods of animal origin , and completely avoid trans fats; reading the labels helps to identify the sources.

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  • 1. Eat a variety of foods.
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Eating fish times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats. When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils. Top of the page 4.

How to Create a Healthy Plate

Enjoy plenty of fruits and vegetables Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. Top of the page 5. Reduce salt and sugar intake A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease.

There are different ways to reduce salt in the diet: When shopping, we could choose products with lower sodium content. When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes. When eating, it helps not to have salt at the table, or at least not to add salt before tasting. Top of the page 6. Eat regularly, control the portion size Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Cooking the right amount makes it easier to not overeat. Some reasonable serving sizes are: g of meat; one medium piece of fruit; half a cup of raw pasta.

Using smaller plates helps with smaller servings. Packaged foods, with calorie values on the pack, could aid portion control. If eating out, we could share a portion with a friend. Top of the page 7. Drink plenty of fluids Adults need to drink at least 1. Top of the page 8. Maintain a healthy body weight The right weight for each us depends on factors like our gender, height, age, and genes.

Top of the page 9. Get on the move, make it a habit!

1. Load your plate with vegetables.

We all could: use the stairs instead of the elevator, go for a walk during lunch breaks and stretch in our offices in between make time for a family weekend activity Top of the page A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine Too few fruits and vegetables? To start with, we can introduce one extra piece a day.