If your resolution is to take better care of yourself in 2016, the Centre for Disease Control (CDC) and Prevention has some tips for you, writes OYEYEMI GBENGA-MUSTAPHA.
You can make 2016 your healthiest year. Here are some ways to boost your health and well-being, and be an inspiration. The first steps, according to the Centre for Disease Control (CDC), is to learn how you can live a safer and healthier life.
This includes: Protecting yourself from injury or disease by wearing a helmet, sunscreen, or insect repellant when necessary. Make an appointment for a check-up. It’s time to take charge of your health. Schedule an appointment with your healthcare provider to discuss what screenings and exams you need and when you need them. Go also for vaccination, or screening.
Besides,wash your hands often with soap and water to prevent the spread of infection and illness.
Learn health tips that take five minutes or less. Yes, five minutes can make a difference. Being healthy and safe takes commitment, but it doesn’t have to be time-consuming. Most things are so simple and take so little time, that you’ll wonder why you’ve been avoiding them. Taking just a few of the 1440 minutes in a day is worth having a safer and healthier life for you and your family
Healthy You
Make healthy food choices. Grab a healthy snack, a healthy eating plan emphasises fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Make sure your food is low in saturated fats, transfats, cholesterol, salt (sodium), and added sugars.
Stay within your daily calorie needs. Eat healthfully and enjoy it. A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat
Eat fresh, frozen, or canned fruits, do not think just about apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.
Fresh, Frozen, or Canned Vegetables, ¯try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Calcium-rich foods ¯
You may automatically think of a glass of low-fat or fat-free milk when someone says “eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.
A new twist on an old favorite ¯
If your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories, ¯ you might be surprised to find you have a new favorite dish!
Do I have to give up my favorite comfort food?
No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity. Some general tips for comfort foods:
Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.
Be active to improve overall health. Try simple things such as taking the stairs instead of the elevator. Consider mall walking if the weather is cold or icy. Be active for at least 2½ hours a week.
Be smoke free. Get enough sleep. Remember that sleep is a necessity, not a luxury.
Healthy Family
Learn how to be healthy before, during, and after pregnancy. Reduce auto-related injuries by using seat belts, child safety seats, and booster seats that are appropriate for your child’s age and weight. Learn positive parenting tips to keep teens safe on the road. Lower the risk of food borne illness as you prepare meals for your family. Gather and share family health history. And get pets vaccinated and keep pets healthy.
Do I have to give up my favorite comfort food?
No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity. Some general tips for comfort foods:
Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.
Be active to improve overall health. Try simple things such as taking the stairs instead of the elevator. Consider mall walking if the weather is cold or icy. Be active for at least 2½ hours a week.
Be smoke free. Get enough sleep. Remember that sleep is a necessity, not a luxury.
Healthy Family
Learn how to be healthy before, during, and after pregnancy. Reduce auto-related injuries by using seat belts, child safety seats, and booster seats that are appropriate for your child’s age and weight. Learn positive parenting tips to keep teens safe on the road. Lower the risk of food borne illness as you prepare meals for your family. Gather and share family health history. And get pets vaccinated and keep pets healthy.
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