The top 10 benefits of eating healthy

     

Eating foods that are good for you and staying physically active sầu may help you reach và maintain a healthy weight và improve sầu how you feel. You also may find that moving more and eating better could help you keep up with the demands of your busy life và be there for the people who depkết thúc on you.

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This web nội dung is part of materials và a program called Sisters Together: Move sầu More, Eat Better. The program encourages blaông chồng women to improve their health through regular physical activity và healthy eating. You may use this information to lớn help yourself, friends, & family members get healthier. It’s never too early or too late to start making small changes to lớn improve sầu your health.

Why should I move more và eat better?

In addition to lớn helping you reach và maintain a healthy weight, staying active sầu and eating better may lower your chances of developing

But improving your health isn’t the only reason to lớn move sầu more and eat better. You may also

have sầu more energy for work, play, and family feel better about yourself manage bao tay better set a good example for your children, friends, and other family members tone your body—without losing your curves

Your family, friends, & coworkers can be a great source of tư vấn as you work to adopt healthier habits. Ask them lớn join your efforts. Being healthy is important for them, too. By making healthy choices together, you may find it’s easier to move more và eat better.

Should I talk to lớn a health care professional before starting a physical activity program?

Most people don’t need to lớn see a health care professional before starting a less intense physical activity, like walking. However, if you have chronic conditions, such as diabetes—or symptoms of chronic conditions—talk with a health professional about the type & amount of physical activity that’s best for you.

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If you haven’t been active sầu, work slowly toward the goal of 150 minutes per week.

How much physical activity vì I need?

To maintain or improve your health, ayên ổn for 150 minutes per week—or at least 30 minutes on all or most days of the week—of moderate physical activity. Moderate activities are ones that you can talk—but not sing—while doing, such as brisk walking or nhảy đầm. These activities tốc độ up your heart rate và breathing.

If you haven’t been active sầu, work slowly toward the goal of 150 minutes per week. For example, start out doing light or moderate activities for shorter amounts of time throughout the week. You can gain some health benefits even if you bởi as little as 60 minutes of moderate physical activity a week.

For best results, spread out your physical activity throughout the week. Even 10 or 15 minutes at a time counts. And any amount of physical activity is better than none at all.

To thua weight and keep it off, you may need khổng lồ be even more active sầu. Shoot for 300 minutes per week, or an hour a day 5 days a week. On at least 2 days per week, also try activities that strengthen your muscles. Examples of these activities include workouts using hvà weights or rubber strength bands.

How can I handle roadblocks to becoming more active?

Becoming more active isn’t easy. Different people may have different reasons for finding it hard khổng lồ get moving. If some of the roadblocks below sound familiar, try the suggested tips lớn help you overcome them.

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“I don"t have time.”

Try sneaking a few minutes of physical activity at a time inlớn your day. Get started by making these small changes in your daily routine:

Break your physical activity up into lớn two or three 10-minute walks a day, if you can bởi so safely near work or trang chủ. Take regular breaks from sitting at the computer or watching TV. Get up, move, and stretch by lifting your hands over your head. Twist side to side. Schedule time khổng lồ be active sầu as you would a hair or work appointment, and stiông xã to your plan.

“I"m going lớn ruin my hairstyle.”

If you avoid being active sầu because you don’t want to ruin your hairstyle, try

a natural hairstyle, short haircut, brsida, twists, locs, or wigs wrapping a scarf around your hair; when you’re done with your workout, remove sầu the scarf và let your hair air dry.

Tip: Physical activity may make the hair look dull or lead lớn salternative text buildup. To keep your hair healthy as you stay fit:

Cleanse your scalp with a clarifying product when needed. Avoid harsh products that may strip hair of natural oils. Limit the use of heat on hair, such as dryers và curling irons. If you use heat, also use low settings lớn protect hair from damage. For styling ideas, consider viewing YouTube videos & visiting other relevant online hair groups & communities khổng lồ be informed and inspired.

“It costs too much.”

You can be active sầu without spending a lot of money—or any money at all:

Look for miễn phí or low-cost classes and activities in your community. Walk in a mall, or walk or jog in a park or on a school traông xã. Gather friends và neighbors from your apartment complex & hold regular group workout sessions. Find workout videos online và on YouTube if you have sầu mạng internet service—or DVDs at the library—& work out at trang chính.

“Physical activity is a chore.”

Some people may be put off by physical activity, especially if they haven’t been active sầu for a while or got hurt và are afraid of getting injured again. However, with some planning và effort, physical activity can be enjoyable:

Try being active with your kids—walk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day. Get a friend or family member to lớn go biking or take a dance class with you. You can cheer each other on, have company, & feel safer when you’re outdoors. Enjoy friendly competition with family và friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.
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Physical activity can be fun when you bởi vì something you enjoy.

How can I eat healthier?

An example of a healthy meal includes vegetables, fruits, & small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you và your family, think about including

a salad or other different-colored vegetables, such as spinach; sweet potatoes; and red, green, orange, or yellow peppers fat-không tính tiền or low-fat milk & milk products, or nondairy products such as almond or rice milk different-colored fruits, including apples, bananas, và grapes lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans whole grains such as brown rice, oatmeal, whole-wheat bread, & whole-grain cornmeal

Treats are okay if you have sầu them once in a while. Just don’t eat foods such as candy, ice cream, or cookies every day. Limit sweet treats khổng lồ special occasions, & keep portions small. Have one cookie or piece of candy, rather than trying every kind.

Remember that alcohol, juices, sodomain authority, & other sweet drinks have sầu a lot of sugar và calories.

If you can’t have milk or milk products because you have trouble digesting lactose, the sugar found in milk, try lactose-không tính phí milk or yogurt. Besides milk & milk products, you can get calcium from calcium-added cereals, juices, & drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens và kale, và canned fish with soft bones lượt thích saltháng, can also help you meet your body’s calcium needs.

How can reading the Nutrition Facts label help me?

Reading the information on the Nutrition Facts label can help you choose foods high in fiber, vitamins, and minerals; và low in sodium, added sugars, & unhealthy fats, which federal dietary guidelines (PDF, 493 KB) recommend Americans limit.


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