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  • Your Guide to a Healthy Life

     Use the tips on this page to accomplish your healthy goals.

    Eat Healthfully

    Eating healthfully helps you get the right balance of vitamins, minerals, and other nutrients. It also helps you feel your best and have plenty of energy, which allows you to more easily deal with daily stress.

    10 Tips to Get the Most From Your Fruits and Vegetables

    • Don’t buy fruit and vegetable dishes that come with sauces. They often contain a lot of fat, salt and sugar.
    • Dried, frozen and tinned products can be just as good as fresh, but watch out for added salt, sugar or fats.
    • Vary the types of fruit and vegetables you eat. Each has different health benefits and it will keep your meals interesting. By eating a wide range of fruit and vegetables, you will ensure that your body is getting all the nutrients it needs.
    • Don’t add sugar to fruit or salt to vegetables when you cook or serve them.
    • Try to eat fresh fruit and vegetables as soon as possible. They will lose their nutrients over time, so if you want to store your ingredients for a while, it is best to freeze them or buy frozen packets.
    • Avoid leaving vegetables open to the air, light or heat if they have been cut. Always cover and chill them, but don't soak them because the vitamins and minerals can dissolve away.
    • Vegetables keep more of their vitamins and minerals if you lightly steam or bake them, instead of boiling or frying them.
    • If you boil vegetables, use as little water as possible to help keep the vitamins and minerals in them.
    • Experiment with other ways of cooking vegetables, such as roasting or grilling them, for new tastes and flavors.
    • Stir-fries are great for getting lots of vegetables into one meal. So are freshly-made soups.

    To find more information on fruits and vegetables and how to eat a healthy diet, visit choosemyplate.gov.

    More resources to help you eat healthfully: 

    ChooseMyPlate.gov: Use SuperTracker to plan and analyze your diet, find daily tips, and read about topics, such as healthy eating on a budget. 

    MyFitnessPal.com: Track calorie intake, set goals, and monitor exercise. You can even download their app that allows you to scan barcodes and calculate calories.

    CDC.gov’s guide to Nutrition for Everyone: General information about nutrition.

    Get Moving

    Take just one step, and more than 200 muscles contract to keep you balanced. That first step tells your body to fire up the engines and burn fuel in the form of calories. As you continue to take steps, your heart and lungs flush away carbon dioxide and increase your oxygen intake. Your bones provide support for your body as it moves forward, and your muscles flex and contract to keep you from falling over. The more steps you take, the better you’ll feel.

    Check out these resources to get moving: 

    MyFitnessPal.com: Monitor exercise, set goals, and track calorie intake. You can even download their app that allows you to scan barcodes and calculate calories. 

    SparkPeople.com: Visit this site to track your workouts, food intake, and weight. Become a member for free to gain access to apps, fitness tests, and health measurements. Also includes suggestions for popular local fitness teams in your area.

    Stop Smoking or Using Other Tobacco Products:

    You don’t need anyone to tell you that smoking is bad for you or that it’s tough to quit. You already know that. The key to successfully quitting is to find a way that works for you.

    Here are some resources for you to explore: 

    QuitNow.net: A free program designed to help you quit tobacco. The program includes quitting aids, access to a Quit Coach or Web Coach, and a Quit Guide.

    American Cancer Society’s Guide to Quitting Smoking

     BecomeAnEx.com: Re-learn life without cigarettes. This site offers tools, guidance, and motivation to stay on track. Select your quit date and monitor your progress as you get support from other “Ex” members.

    Stress Management:

    No matter how you try, you can’t avoid stress. Stress how you adapt and adjust to physical and emotional demands.While every day stess isn’t typically an issue, extreme stress can result in anxiety or health deterioration but not all stress is about the extreme situation.

    Here are some resources for you to explore:

    CDC.gov’s guide to Managing Stress: Free information on how to manage stress. 

    TeenLineOnline.org: Teen Line is a confidential helpline run by teens for teens. You’ll find events, videos, news, and blogs on the site. If you need help right now, you can call (800) 852-8336 or text “TEEN” to 839863 to contact a peer counselor.

    Other Resources:

    211Info.org: Gain free access to information on more than 5,000 health, community, and social services.

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