Creating a Healthy Lifestyle

Last year, I started walking with a group of women five times a week. We're now up to 3 miles each time. It's both my social and exercise time of the day. I actually miss our time together on the days we don't walk.

Eating Right

Eating the right foods and the right amounts of foods can help you live a longer, healthier life. Research has proven that many illnesses—such as diabetes, heart disease, and high blood pressure—can be prevented or controlled by eating right. Getting the nutrients you need, such as calcium and iron, and keeping your weight under control can help. Try to balance the calories you get from food with the calories you use through physical activity (select for more information about physical activity). It is never too late to start eating right. Here are some helpful tips.

Eat a variety of foods, especially:

• Vegetables. Choose dark-green leafy and deep-yellow vegetables. 
• Fruits. Choose citrus fruits or juices, melons, and berries. 
• Dry beans (such as red beans, navy beans, and soybeans), lentils, chickpeas, and peanuts. 
• Whole grains, such as wheat, rice, oats, corn, and barley. 
• Whole grain breads and cereals. 

Eat foods low in fat, saturated fat, and cholesterol, especially:

• Fish. 
• Poultry prepared without skin; lean meat. 
• Low-fat dairy products. 

Weight Control

Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight. You can control your weight by eating healthy foods and being physically active. For more information, select the next section, "Physical Activity."

Ask your health care professional:

• What is a healthy weight for me? 
• What are some ways I can control my weight? 

Keep track of your weight. Use your personal prevention chart.