Simple Ways to Live a Healthy Lifestyle

You hear a lot about living a healthy lifestyle, but what does that mean? In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more steps, adding fruit to your cereal, having an extra glass of water...these are just a few ways you can start living healthy without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We know it's good for us but avoid it like the plague either because we're used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is, movement is movement and the more you do, the healthier you'll be. Even moderate activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress

So, even if you opt for small changes and a more modest weight loss, you can see the benefits are still pretty good. One study has found that just a 10% weight reduction helped obese patients reduce blood pressure, cholesterol and increase longevity.

Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more activity to your life. If you're not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.

• Turn off the TV. Once a week, turn off the TV and do something a little more physical with your family. Play games, take a walk...almost anything will be more active than sitting on the couch.
• Walk more. Look for small ways to walk more. When you get the mail, take a walk around the block, take the dog for an extra outing each day or walk on your treadmill for 5 minutes before getting ready for work.
• Do some chores. Shoveling snow, working in the garden, raking leaves, sweeping the floor...these kinds of activities may not be 'vigorous' exercise, but they can keep you moving while getting your house in order.
• Pace while you talk. When you're on the phone, pace around or even do some cleaning while gabbing. This is a great way to stay moving while doing something you enjoy.
• Be aware. Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move more--getting up each hour to stretch or walk, walk the stairs at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new Food Guide Pyramid to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners
• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.
• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery List.

Creating a healthy lifestyle doesn't have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

Live Fat-Sensibly

Even if you know everything there is to know about fat, it could be hard to put that knowledge into practice. Fortunately, there are lots of healthy options to help you eat fat-sensibly whether you’re shopping for groceries, cooking at home or eating out. This section features some of the best advice we’ve collected to help you make good decisions.

A healthy diet balances the number of calories you eat with the number of calories you burn. It emphasizes eating vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, fish (at least twice a week) and limiting your saturated fat, trans fat and cholesterol. Also, drink fewer beverages and eat fewer foods with added sugars; choose and prepare foods with little or no salt.

As you begin making healthier choices, remember that old eating patterns can be hard to break, so you may not be able to change overnight. Introduce improvements to your diet gradually. Before you know it, your new choices will become as routine as your old ones.

	Face The Fats Recipes Enjoy tips and recipes from celebrity chef Alton Brown and others.		Snacking Choose and prepare healthier snacks by making some heart-healthy choices.
	Reading Food Labels Learn how to decipher food labels and make healthier choices.		Eating Out Learn how to enjoy healthier meals when you eat out.
	Grocery Shopping Find out how to fill up your shopping cart with good-for-you foods.		Eating Fast Foods Learn about heart-healthier options for when you’re eating on the run.
	Cooking Learn some healthier ways to prepare and cook food at home.		Fat-Sensible Substitutions Easy substitutions all in one place.

My Fats Translator

My Fats Translator

Now that you know more about fats, are you wondering how to keep them in check? Here you can get recommendations designed specifically for you. This easy-to-use tool calculates your personalized: daily calorie needs recommended range for total fats limits for bad fats: saturated and trans Simply enter your information in the upper right. Age: Age: Years (3 or older) Gender: Gender: [Select] Male Female Height: Height, feet: 0 1 2 3 4 5 6 7 feet Height, inches: 0 1 2 3 4 5 6 7 8 9 10 11 inches Weight: Weight: pounds Physical Activity Level*: Physical Activity: [Select] Sedentary Low Active Active Very Active

Fats 101

Does my body need fats?
How many different fats are there?
Do all fats have the same number of calories?
Are all foods labeled "trans fat-free" healthy foods?
Can fats be part of a healthy diet?
Does eating more healthfully mean giving up my favorite foods?

Does my body need fats?


Yes, it does. Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.

Your body definitely needs fat – but not as much fat as most people eat. Find out your personal daily fat limits on My Fats Translator.

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How many different fats are there?

There are four major dietary fats in the foods we eat: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

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Do all fats have the same number of calories?


There are nine calories in every gram of fat, regardless of what type of fat it is. That’s a lot of calories compared to carbohydrates and proteins, which contain four calories per gram.

Because fats are so energy-dense, consuming high levels of fat – regardless of the type – can lead to taking in too many calories. That can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

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Are all foods labeled “trans fat-free” healthy foods?


Not necessarily. Foods labeled “0 trans fat” or cooked with “trans fat-free” oils may contain a lot of saturated fats, which raise your bad cholesterol levels. “Trans fat-free” foods may also be unhealthy in terms of their general nutrient content. For example, baked goods tend to be high in added sugars and low in nutrients.

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Can fats be part of a healthy diet?


Eating foods with a moderate amount of fat is definitely part of a healthy diet. Just remember to balance the amount of calories you eat with the amount of calories you burn. Aim to eat more vegetables, fruits, whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week). Doing so means that your diet will be low in both saturated fats and trans fats.

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Does eating more healthfully mean giving up my favorite foods?


A healthy diet can include the foods you love. You don’t have to avoid sugary or salty treats entirely, but you do need to eat less of these foods since they’re low in nutrition and high in calories. For practical tips, learn how to Live Fat-Sensibly.