Healthy Habits Healthy You

Healthy Habits Healthy You is a diabetes and heart disease prevention program.

Take steps to prevent diabetes and heart disease by making healthy food choices, losing a small amount of weight and moving more every day. Find ways to keep calm during your day to lower your stress.

Download your copy of "Healthy Habits Healthy You: A Diabetes and Heart Disease Prevention Program" to learn more about this program.

Make Healthy Food Choices

• Make half of your plate vegetables and fruits.
• Choose 100% whole grains like whole wheat bread, oats and brown rice.
• Cut back on high-fat foods like whole milk, cheeses, and fried foods.
• Try grilled chicken or salads at fast food restaurants instead of a cheeseburger or pizza.
• Select from a collection of healthy recipes.
• Learn more about healthy eating from the “Eating for Life” program.

Manage Your Weight

• Put less food on your plate.
• Try not to skip meals.
• Use a smaller plate, bowl, and glass.
• Read the food labels on packages.
• Visit www.ChooseMyPlate.gov to create a daily meal plan.

Be Active

• Try to be active for at least 30 minutes, 5 days a week. Up to 60 to 90 minutes daily may be needed for weight loss.
• Walk in a safe place like the mall or at community centers.
• Dance and turn up the music when doing household chores.
• March in place while you watch TV.
• Learn more about the MoveAbout program and exercise DVDs.

Cut Back on Foods High in Sugar, Fat, and Salt

• Drink water instead of juice, sweet tea or regular soda.
• Cut back on candy, pastries, and desserts.
• Keep a healthy snack with you, like fresh fruit, a handful of nuts, or whole grain crackers.
• Choose lean meats and poultry without skin, and cook by grilling, baking or broiling.
• Reduce daily sodium intake to less than 2,300 milligrams (mg).
• Use oils to replace shortening and butter.
• Season with onion, garlic, peppers, fresh herbs instead of salt, bacon or cured meats.

Find Ways to Relax and Get More Sleep

• Try deep breathing, taking a walk, or listening to your favorite music.
• Aim for 7 to 9 hours of sleep daily. Avoid caffeine, nicotine or alcohol several hours before going to sleep.
• Think before you eat. Try not to snack when you are bored, upset, or unhappy.
• Avoid tobacco use.
• Learn more about Guided Meditation and Tobacco Cessation programs.

This information is intended for individuals who are 18 years and older only and those living in the Sentara/Optima Health service areas.