Micronutrients are the vitamins and minerals found in food. They nourish your body and are essential to your overall health. Choosing foods each day that are rich in vitamins and minerals is the best way to give your body what it needs to be healthy. This is because it is easier for your body to absorb micronutrients through food than a multivitamin alone.

Every 5 years, the U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (HHS) publish The Dietary Guidelines for Americans. These Guidelines are based on scientific evidence and provide recommendations to make healthy eating choices. The current Guidelines (2020-2025) include 4 main themes:

• Follow a healthy dietary pattern at each life stage (infancy through adulthood).
• Choose nutrient-dense foods and beverages based on preference, culture, and budget.
• Balance the food groups and maintain healthy calorie limits.
• Limit intake of sodium, saturated fat, added sugars, and alcohol.

According to the USDA, most Americans do not meet these guidelines. An average American’s diet scores 59 out of 100 on the Healthy Eating Index (HEI). A person’s individual eating choices are critical to creating healthy eating habits over time.

Path to improved health

The purpose of The Dietary Guidelines for Americans is to improve your overall health. This can decrease your chance of having a diet-related chronic condition and increase your length of life. Keep in mind, it is never too late or too early to eat healthy.

The Guidelines include 3 key dietary principles to help improve Americans’ eating choices and patterns.

• Consuming healthy foods and beverages is the best way to meet your body’s nutritional needs.
• Selecting a variety of foods and beverages from each food group is necessary to create a balanced diet.
• Following recommended portion sizes helps to maintain calorie intake.

Research consistently finds that most Americans don’t get enough vitamins and minerals in their diets. In fact, more than 50% of adults have one or more diet-related chronic conditions, such as obesity, type 2 diabetes, cardiovascular disease, or cancer. In particular, Americans do not get enough of the following nutrients:

• Calcium
• Potassium
• Fiber
• Vitamin D
• Iron

Below are examples of foods and beverages that are high in certain micronutrients. Keep in mind that not all examples are appropriate for each life stage. Talk to your doctor or refer to the Guidelines for more recommendations and specific information on portion sizes. 

Calcium

Your body needs calcium to build strong bones and teeth in childhood and adolescence. As an adult, you need additional calcium to maintain bone mass. Calcium can also affect muscle movement, blood flow, and the release of hormones. According to the USDA, the average American adult (ages 19-50) eating roughly 2,000 calories per day should get 1,000 milligrams (mg) of calcium each day.

The following foods and beverages are good sources of calcium:

• Nonfat or low-fat plain yogurt (4 to 8 oz)
• Nonfat or low-fat cheese (3/4 to 1 1/2 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy, almond, or rice milk (1/2 to 1 cup)
• Fish and seafood, such as salmon or sardines (1 to 3 oz)
• Tofu (1/4 to 1/2 cup)
• Cooked spinach or kale (1/2 to 1 cup)

Who might not get enough?

• Adolescents ages 4 to 18 years
• Adults older than 50 years
• Adults who have gone through menopause
• People who are Black or Asian
• People who are lactose intolerant
• People who follow a vegetarian or vegan diet

Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to take to work or school for a healthy boost.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. It is also required for normal cell function, kidney function, nerve transmission, and muscle contraction. The USDA recommends that the average American adult should consume 280 mg of potassium each day.

The following foods and beverages are good sources of potassium:

• Nonfat or low-fat plain or Greek yogurt (4 to 8 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy milk (1/2 to 1 cup)
• Coconut water (1/2 to 1 cup)
• Cooked potato or sweet potato (1/2 to 1 cup)
• Cooked butternut squash (1/2 to 1 cup)
• Cooked spinach or broccoli rabe (1/2 to 1 cup)
• Cooked portabella mushrooms (1/2 to 1 cup)
• Raw carrots (1/2 to 1 cup)
• Avocado (1/4 to 1/2 cup)
• Cooked beans, such as white, kidney, or pinto (1/4 to 1/2 cup)
• 100% vegetable or tomato juice (1/2 to 1 cup)
• 100% orange or pineapple juice (1/2 to 1 cup)
• Banana or grapefruit (1 piece)
• Kiwi, melon, or cherries (1/2 to 1 cup)
• Dried peaches, prunes, apricots, or raisins (1/4 cup)
• Fish and seafood, such as salmon, tilapia, or catfish (1 to 3 oz)
• Meat, such as pork, beef, or lamb (1 to 3 oz)
• Tofu (1/4 to 1/2 cup)
• Pistachios (1/2 to 1 oz)

Who might not get enough?

• People who have inflammatory bowel disorder (IBD), Crohn’s disease, or ulcerative colitis
• People who use certain medicines, such as diuretics or laxatives

Quick Tip: Cut up a banana and mix it with a cup of low-fat or nonfat yogurt to make a healthy snack or light lunch.

Dietary Fiber

Fiber is a necessary nutrient to keep your digestion system working correctly. It also helps your body regulate blood sugar, control hunger, and maintain a healthy weight. Getting enough fiber in your diet can help prevent diabetes and lower blood pressure and cholesterol. On average, an American adult should consume 28 grams (g) of dietary fiber each day based on a 2,000-calorie diet.

The following foods and beverages are good sources of fiber:

• Whole grain, wheat, oat, or bran cereal (1/2 to 1 cup)
• Popcorn (1 1/2 to 3 cups)
• Cooked bulgur or barley (1/4 to 1/2 cup)
• Whole wheat crackers or tortilla (1/2 to 1 oz)
• Cooked beans, such as white, black, or garbanzo (1/4 to 1/2 cup)
• Cooked peas, artichoke, or Brussels sprouts (1/2 to 1 cup)
• Cooked broccoli, cauliflower, or carrots (1/2 to 1 cup)
• Cooked spinach, kale, cabbage, or collard greens (1/2 to 1 cup)
• Cooked beets or mushrooms (1/2 to 1 cup)
• Pear, apple, orange, or grapefruit (1 piece)
• Raspberries, strawberries, blueberries, or blackberries (1/2 to 1 cup)
• Dried figs, prunes, or dates (1/4 cup)
• Almonds, hazelnuts, pistachios, or pine nuts (1/2 to 1 oz)
• Pumpkin or sunflower seeds (1/2 to 1 oz)
• Chia or flax seeds (1/2 to 1 tablespoon, Tbsp)

Quick tip: Add berries and chia seeds to your morning cereal to boost your fiber intake.

Vitamin D

Your body needs vitamin D so that it can absorb calcium to promote bone growth, maintain strong bones, and prevent osteoporosis. Vitamin D also helps your muscles move and your immune system to fight off bacteria and viruses. The average American adult needs 600 International Units (IU) of vitamin D each day. It can be difficult to get enough vitamin D through diet alone because there are not a lot of food choices rich in vitamin D. In fact, some primary food sources of vitamin D come from foods that have added vitamin D, called fortified foods.

The following foods and beverages are good sources of vitamin D:

• Nonfat or low-fat plain yogurt (4 to 8 oz)
• Nonfat or low-fat cheese (3/4 to 1 1/2 oz)
• Low-fat milk (1%), fat-free milk, or unsweetened soy, almond, or rice milk (1/2 to 1 cup)
• Nonfat kefir (1/2 to 1 cup)
• 100% orange juice (1/2 to 1 cup)
• Fish and seafood, such as salmon, canned tuna, tilapia, or freshwater rainbow trout (1 to 3 oz)
• Raw mushrooms (1/2 to 1 cup)

Who might not get enough?

• Infants who are breastfed
• Adults older than 70 years
• People who don’t get sun exposure (especially those living in the northern parts of the U.S.)
• People who have dark skin
• People who are obese
• People who have health conditions that limit fat absorption, such as Crohn’s disease, celiac disease, or ulcerative colitis

Quick tip: Most milks in the United States are fortified with vitamin D. Start or end your day with a serving of low-fat, fat-free, or unsweetened milk.

Iron

Iron is a mineral that your body needs to support proper growth and development. Your body uses iron to produce hemoglobin, myoglobin, and some hormones. The average daily recommended amount of iron for an adult American (ages 19-50) is 13 mg.

The following foods and beverages are good sources of iron:

• Cooked beans, such as lima, soy, garbanzo or white (1/4 to 1/2 cup)
• Cooked potato with skin or sweet potato (1/2 to 1 cup)
• Cooked spinach, collard greens, or Swiss chard (1/2 to 1 cup)
• Cooked beets, leeks, or acorn squash (1/2 to 1 cup)
• Cooked mushrooms (1/2 to 1 cup)
• 100% prune juice (1/2 to 1 cup)
• Cashews (1/2 to 1 oz)
• Seafood, such as shrimp, clams, mussels, oysters, or clams (1 to 3 oz)
• Meat, such as beef, duck, lamb, or turkey (1 to 3 oz)
• Organ or game meats (1 to 3 oz)

Who might not get enough?

• Infants ages 7 to 12 months
• Adolescents and adults who have menstrual cycles
• People who are pregnant or breastfeeding
• People who have a low immune system
• People who follow a vegetarian or vegan diet

Quick tip: Enjoy a baked potato with black beans or mushrooms for a tasty lunch and healthy dose or iron.

Things to consider

Not getting the vitamins and minerals your body needs can have serious consequences for your health. An overall lack of nutrients can lead to malnutrition. Some deficiencies can even be life-threatening.

Additionally, getting too much of certain vitamins or minerals in your system can also be dangerous. For example, high levels of vitamin A during pregnancy can cause problems with fetal development. For this reason, it is very important to talk your doctor before you start taking any supplements. This is especially important if you are pregnant or have existing health conditions.

When to see a doctor

A lack of one or more vitamins or minerals can be hard to diagnose. Some nutrient deficiencies do not have symptoms, while others have symptoms that vary. General symptoms include:

• Loss of hair
• Weakness or fatigue
• Depression or anxiety
• Increased irritability
• Worsening vision or dry eyes
• Tingling or numbness in your hands and feet
• Bleeding gums
• Cracks in the corners of your mouth
• Acne-like bumps on your cheeks, upper arms, thighs, or buttocks

Your doctor may perform blood tests to check the levels of certain vitamins or minerals. If you are unable to get all the nutrients you need from food alone, your doctor can help you decided if dietary supplements are needed.

Questions to ask your doctor

• How do I know if I’m getting enough vitamins and minerals?
• What can I do to increase the amount of vitamins and minerals I get through food?
• Should I be taking a multivitamin or other dietary supplement?
• Should my child be taking a multivitamin or other dietary supplement?
• Does it matter where I buy my vitamins?
• Is one brand of vitamins better than another?
• Do vitamins have any negative side effects?
• Depending on where I live, could I get enough vitamin D from sun exposure?

Resources

National Institutes of Health (NIH): Dietary Supplement Fact Sheets

U.S. Departments of Agriculture and Health and Human Services: The Dietary Guidelines for Americans, 2020-2025

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Your cognitive health is determined by how well your brain can perform mental processes. These include remembering things, learning things, and using language. A healthy brain is just as important as a healthy body. Many of the things you do to keep your body healthy can also keep your brain healthy. It is also important to stay socially and mentally active.

What is cognitive decline?

Cognitive decline is when your brain doesn’t work as well as it used to. For example, a person who is experiencing cognitive decline may have trouble learning, using language, or remembering things.

Some cognitive decline is a normal part of growing older. Cognitive decline that happens quickly or that affects day-to-day activities is called dementia. A head injury, a stroke, or disease (for example, Alzheimer’s disease) can damage brain cells and lead to dementia.

As your body gets older, so does your brain. You can’t stop normal cognitive decline, just as you can’t stop other parts of normal aging. However, you do things to reduce your risk of decline. You can maintain your body and brain health by making healthy choices about your lifestyle, diet, and exercise. Healthy choices can also help prevent disease.

Path to improved health

There isn’t one specific diet that is best for brain health, but eating healthy is important for your overall health. Choosing foods that nourish your body and brain can help prevent or delay health problems, including conditions that increase your risks for dementia. There are many things you can do to nourish your body and brain.

Manage your weight. Studies show that obesity, diabetes, high blood pressure, and high cholesterol can all increase your risk for dementia. To lose weight and keep it off, avoid short-term or “fad” diets. Instead, adopt a healthy way of thinking about and eating food.

Eat fruits, vegetables, and whole grains. A diet that includes lots of fruits, vegetables, and whole grains can reduce your risk for chronic diseases, including heart disease, diabetes, and cancer. These same foods may also help protect brain function. The antioxidants in leafy greens, dark-skinned vegetables, and cruciferous vegetables (broccoli, cabbage, and turnips) may be especially protective. Vegetables including beets, broccoli, Brussels sprouts, cauliflower, eggplant, kale, red bell peppers, romaine lettuce, and spinach are good choices.

Avoid unhealthy fats. Try not to eat any trans fats. These are man-made fats that are bad for you. Trans fats are often used in processed foods and store-bought baked goods. Read food labels carefully to check for trans fats. They will appear in the ingredient list as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.”

Foods that are high in saturated fats (for example, red meat) can contribute to high cholesterol levels. Over time, high cholesterol can increase your risk for heart attack and stroke. When you do eat red meat, reduce your portion size. Choose poultry and fish more often.

You can also avoid unhealthy fats by using olive oil or canola oil when you are sautéing foods. Bake, broil, or roast your food instead of frying it.

Get your omega-3 fatty acids. The most common source of omega-3 fatty acids is fatty fish (sardines, tuna, salmon, mackerel, and herring). Try to eat this type of fish once or twice a week.

Talk to your doctor about the risks and benefits of taking vitamins or supplements. Your doctor might suggest a dietary supplement based on your overall health and the vitamins or minerals your diet lacks. If you are interested in taking another type of supplement, talk to your doctor about why you want to take it and what you hope it will do for you. He or she can help you figure out if a dietary supplement will interact with any medical conditions you have or any prescription or over-the-counter (OTC) medicine you are taking.

Stay active physically, socially, and mentally. Physical activity helps prevent disease and maintain blood flow to the brain. If you don’t already exercise, try to work up to 30 minutes of moderate activity into your schedule 5 times a week. Moderate activities include anything that gets your heart rate up. Walking, hiking, bicycling, and swimming are all good options. Choose something you enjoy doing.

Any activity you do with other people helps to stimulate your brain. A social activity can be as simple as having lunch with a friend or walking around the block with a neighbor. Volunteer opportunities in your community or church are good ways to be social. Another option is finding a club or social group that focuses on a sport, hobby, or topic you enjoy.

To keep your brain cells strong and active, it’s important to stay mentally active. Challenge yourself to learn something new. Read to stay informed and for fun. Enroll in a class at a local community college or adult education center. Or, challenge yourself in a different way by playing games, completing puzzles, or trying memory exercises.

Things to consider

It is normal for your memory to lag as you get older. Forgetting where you put your keys, for example, is not a sign of Alzheimer’s disease. Being unable to retrace your steps to find the keys could be a sign. Other signs include losing track of the date or the season, or difficulty completing familiar tasks.

There is currently no known cure for Alzheimer’s disease. Researchers are working to find a way to delay or prevent Alzheimer’s disease. Until then, taking care of your body and brain are the best ways to prolong cognitive health.

Questions for your doctor

• What could be causing my memory loss?
• Is it possible that my medications could be making my memory worse?
• Are there any medications that can help with memory loss?
• Is it safe for someone with cognitive decline to drive?
• My parent could have dementia. How can I talk to them about it?

Resources

Centers for Disease Control and Prevention: Healthy Aging

National Institute on Aging: Assessing Risk for Alzheimer’s Disease

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Weight loss is a serious issue in the United States. Consumers constantly see advertisements and news reports on trendy diets, flashy products, and magic pills promising to help them lose weight.

Given that the ongoing “battle of the bulge” is front and center for so many people, being too thin may seem like a good problem to have. But the reality is that being underweight can cause health problems too.

Path to improved wellness

Fat has a bad reputation for causing people to be overweight and obese. However, not all fat is bad. In fact, breaking down and storing energy (calories) as fat is good. It’s just one of the many ways the body uses food to function, heal, and grow.

Stored energy from fat helps you get through a strenuous job or workout. It plays a key role in brain development, and in preventing inflammation (swelling) and blood clots. Fat contributes to healthy hair and skin as well.

You can determine whether you are underweight by using a Body Mass Index (BMI) calculator. This online tool considers your weight, height, age, and gender to calculate a score. If your BMI is less than 18.5, you are underweight. Your doctor also can help determine if you’re underweight based on your height, weight, what you eat, and your activity level.

Your doctor may put you on a weight gain program if you are underweight. However, this is not permission to go crazy with junk food. Healthy weight gain requires a balanced approach, just like a weight loss program.

Eating junk food may result in weight gain. However, it will not satisfy the nutrition your body needs. Even if the fat, sugar, and salt in junk food doesn’t result as extra weight, it can still harm your body. For healthy weight gain, the following tips can help:

• Add healthy calories. You don’t need to drastically change your diet. You can increase calories by adding nut or seed toppings, cheese, and healthy side dishes. Try almonds, sunflower seeds, fruit, or whole-grain, wheat toast.
• Go nutrient dense. Instead of eating empty calories and junk food, eat foods that are rich in nutrients. Consider high-protein meats, which can help you to build muscle. Also, choose nutritious carbohydrates, such as brown rice and other whole grains. This helps ensure your body is receiving as much nourishment as possible, even if you’re dealing with a reduced appetite.
• Snack away. Enjoy snacks that contain plenty of protein and healthy carbohydrates. Consider options like trail mix, protein bars or drinks, and crackers with hummus or peanut butter. Also, enjoy snacks that contain “good fats,” which are important for a healthy heart. Examples include nuts and avocados.
• Eat mini meals. If you’re struggling with a poor appetite, due to medical or emotional issues, eating large amounts of food may not seem appealing. Consider eating smaller meals throughout the day to increase your calorie intake.
• Bulk up. While too much aerobic exercise will burn calories and work against your weight goal, strength training can help. This includes weightlifting or yoga. You gain weight by building muscle.

Before beginning a weight gain program, talk to your doctor. Being underweight may be due to an underlying health problem. In that case, it won’t be corrected by diet changes. Your doctor will be able to help you track your progress. They will make sure that healthy changes are taking place.

Things to consider

People who are underweight typically are not getting enough calories to fuel their bodies. Often, they are also suffering from malnutrition. Malnutrition means you are not taking in enough vitamins and minerals from your food. If you’re underweight, you may be at risk for the following health issues:

• Delayed growth and development. This is especially true in children and teens, whose bodies need plenty of nutrients to grow and stay healthy.
• Fragile bones. A deficiency in vitamin D and calcium, along with low body weight, can lead to weak bones and osteoporosis.
• Weakened immune system. When you don’t get enough nutrients, your body cannot store energy. This makes it difficult to fight illness. It may also be difficult for your immune system to recover after being sick.
• Anemia. This condition can be caused by not having enough of the vitamins iron, folate, and B12. This can cause dizziness, fatigue, and headaches.
• Fertility issues. In women, low body weight can lead to irregular periods, lack of periods, and infertility.
• Hair loss. Low body weight can cause hair to thin and fall out easily. It also can cause dry, thin skin and health issues with teeth and gums.

Some underweight people are physically healthy. Low body weight can be due to a variety of health conditions, including:

• Genetics. If you’ve been thin since high school and it runs in your family, it’s likely that you were born with a higher-than-usual metabolism. You also may have a naturally small appetite.
• High physical activity. If you’re an athlete, you probably know that frequent workouts can affect your body weight. However, high physical activity also can be a part of an active job or an energetic personality. If you’re on your feet a lot, you may burn more calories than people who are more sedentary (inactive).
• Illness. Being sick can affect your appetite and your body’s ability to use and store food. If you’ve recently lost a lot of weight without trying, it may be a sign of disease, such as thyroid problems, diabetes, digestive diseases, or even Talk to your doctor about sudden weight loss.
• Medicines. Certain prescription medicines can cause nausea and weight loss. Some treatments, such as chemotherapy, can reduce appetite and worsen weight loss from illness.
• Psychological issues. Our mental wellbeing affects every part of our lives. Things like stress and depression can disrupt healthy eating habits. Severe body image fears and distortions can lead to eating disorders. If you’re suffering from damaging emotional issues, talk to your doctor. He or she can help you get the care, assistance, or counseling you may need.

Questions to ask your doctor

• How do I gain weight if I’m not hungry?
• Is being underweight more serious for babies?
• What are some affordable, healthy foods to help me gain weight?
• Should I stop exercising if I am underweight?
• Should I stop taking my prescription medicine if I am underweight?

Resources

National Heart, Lung, and Blood Institute: Calculate Your Body Mass Index

National Institutes of Health, MedlinePlus: Body Weight

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It’s important to take care of both your mind and body. It will pay off in many ways, including:

• Allowing you to take charge of your life and feel good about the choices you make
• Gaining energy and feeling more fit
• Improving your physical health
• Gaining a positive outlook and finding more enjoyment in your life
• Being a role model for your family and friends

Any lifestyle change is a “work in progress.” Lasting changes take time. So, begin by setting small goals that are easy to add to your daily life and that you control. Wellness and fitness involve being aware and making healthy choices about diet, exercise, and staying positive. This is the most important investment you can make in your life. Strive for the best health you can have in all areas of your life by making mindful, healthy choices.

Path to improved health

Caring for your physical health through proper diet and nutrition

Whether meal preparation is for yourself or your family, focus on making smart, healthy meals. Tips for success include:

• Have more home-cooked meals. This can help encourage healthy eating. Also, it promotes more family time.
• Let your kids help plan menus. Kids love to help make meals and snacks.
• Keep healthy snacks on hand to help kids make good choices. Have more fresh fruits, vegetables, and whole grains. Have fewer chips and sweets in the house.
• Teach kids to eat when they’re hungry, not when they’re bored, sad, or angry. Respect their ability to know when they feel full. Don’t push them to “finish everything on your plate.”
• Eat breakfast. It helps jump start the day, and provides fuel for an active lifestyle and gives you and your child the energy to think faster and more clearly.
• Play “Put the Fork Down” at meals. Put your forks down between bites and take turns sharing your day.
• Strive for balance. Balance what you eat to meet your need for nutrition and enjoyment.
• Seek variety. Enjoy all foods from important food groups (fruits, vegetables, lean sources of protein, low-fat dairy, and whole grains).
• Everything in moderation. Focus on feeling comfortable instead of being too full after you eat. Use moderation when choosing less nutritious foods.
• Use a smaller plate. The portion will look bigger on a smaller plate. This can trick your brain into thinking that you are eating a regular-size portion.

A food and activity journal can help you understand your eating patterns. Also, it can help you find ways to make simple, healthy changes. Ask your family doctor about how to get started.

When unhealthy food choices lead to weight gain, some people turn to popular diets to achieve quick weight loss. Diets usually tell you what you should or should not eat. Instead, focus on understanding why you eat in the first place. Are you eating because you are hungry, bored, sad, or angry? Is there something else causing your urge to eat?

Also, don’t restrict your foods. Try to balance between good and bad choices. Make good choices more often and limit the bad foods to small portions once in a while. For lasting dietary changes, there are some simple keys to eating healthy. Start by asking yourself if you are hungry. Hunger signals your body when it needs to be nourished. Let hunger tell you when you need to eat and how much to eat. Many people don’t drink enough water and the brain can mistake thirst for hunger. So if you feel hungry, it can be a good idea to drink an 8 ounce glass of water first to see if you are really just thirsty.

True hunger signals:

• Hunger pangs, gnawing, growling, or rumbling in your stomach
• Weakness or loss of energy
• Slight headache or trouble concentrating
• Irritability

False hunger signals:

• Thirst
• Cravings
• Emotions
• External cues (like mealtimes or social events)

Learn to listen to your hunger signals so you can determine when to eat and how much food is right for you. Make mindful decisions about eating by paying attention to how you feel. And don’t use diet “rules” to restrict what, when, and how much you eat. Instead, learn to trust your body to tell you when it needs food. If you are truly hungry, ask yourself what it is that you want, what your body needs, what you have available (so you can make a healthy choice), and how much food you need.

Caring for your physical health through exercise

Being active also is important to a healthy lifestyle. And it’s important in preventing serious problems like heart disease and diabetes. However, before you increase your activity level, talk to your doctor. Your weight is affected by the energy you take in (what you eat and drink) and the energy you use (physical activity). Every step counts. Studies have shown that every step you take helps you manage your weight and improve your overall health. You may want to track your steps with a step counter (pedometer) or an activity tracker. This can encourage you to increase your daily activity. The more steps you take per day, the better. One goal is to aim for at least 10,000 steps per day, and you should be trying to get in at least 150 minutes of exercise each week. Other tips for achieving an active lifestyle include:

• Limit screen time (TV, computer and video games). Suggest or consider other options like reading, board games, puzzles, and playing outside.
• Enjoy the outdoors. Go to the park, ride bikes, swim, or enjoy a walk around the neighborhood.
• Participate in (or encourage your children to participate) in sports. This is a great way to build coordination, skills, and confidence.
• Plant a garden.
• Wash your car.
• Walk to the mailbox.
• Walk over to a neighbor’s house to visit.
• Turn off the TV. Turn on some music and dance.
• Walk or bike to work, school, or in the community.
• Stretch at your desk.
• Take the stairs instead of the elevator or escalator.
• Use lunchtimes to take a walk.
• Get up and move around your office.
• Take “active” vacations.
• Go hiking or biking.
• Park farther away.

Caring for your physical health through a positive attitude

Staying positive and motivated can help you live a healthy life. Also, it makes it easier to make healthy food decisions and to stay active. Tips for staying positive include:

• Choose to do something you enjoy. Many people prefer walking. You can walk outdoors, at home on a treadmill, alone, or with friends and family.
• Make it fun. Listen to music or audio books while you walk or jog. Watch TV or a video while you exercise.
• Keep it interesting. Try different activities like tennis, swimming, dancing, biking, team sports, or yoga.
• Write it down. Schedule time to be active just as you would for any other important appointment.
• Give yourself credit. Set short-term goals and plan rewards for yourself all along the way.
• Be flexible. Life will sometimes get in the way of your plans. Stay flexible and get back on track right away.
• Spend time with friends who try to be more active and positive.
• Get away from the office, school, or everyday life with day trips, mini vacations, or full vacations.
• Read an inspirational book.
• Helping others can improve your emotional outlook.

If you are a parent, help your family develop good emotional health. Parents are the most important role models. As parents, you set examples by being active, eating healthy, and living a balanced lifestyle. The following family tips can help:

• Commit to making healthy choices and involve your kids. Ask them what your family can do to make healthy changes in your lives.
• Take time out to have fun and connect with each other. Playtime for all ages is part of a healthy life.
• Have a positive attitude. Show your kids how great it feels to lead a healthy lifestyle.

Things to consider

Don’t let stress get you down. We all feel stressed at times. How you react to stress will determine its effect on you. Take steps to prevent stress when you can and manage it when you can’t.If the stress is chronic, consider talking with a mental health professional.

Take care of you. It is important to be mindful of the choices you make for your personal health and wellbeing. Nothing is more important than taking care of you. Set aside time every day for yourself. Be active, enjoy hobbies, and share time with your family and friends.

Additionally:

• Strive for balance in both your personal and work life.
• Make time for important relationships in your life.
• Ask for help whenever you need support from others.
• Find ways to relieve stress, like physical activity and relaxation techniques.
• Be open-minded to try something new, like a hobby or activity.
• Don’t let special events and holidays sabotage your healthy lifestyle. Remember to get back on track with a healthy diet if you splurge at Christmas or a wedding. Use the hotel gym if you travel. And enjoy the opportunity to meet new people when you can.

Questions to ask your doctor

• Is there an easy way to get back on track with diet after a holiday or vacation?
• Making healthy food choices when you travel internationally is difficult. Do you have tips?
• Can I reverse chronic diseases (such as diabetes) by committing to a healthy lifestyle?
• What if lifestyle changes don’t improve my mood and emotional wellness?

Resources

National Institutes of Health, MedlinePlus: Healthy Living

U.S. Department of Agriculture: My Plate

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Research has shown that a healthy diet can lower your risk of certain cancers. It also may help prevent other conditions, such as type 2 diabetes, osteoporosis, and heart disease. One benefit of good nutrition is that it helps you maintain a healthy weight. People who are overweight or obese are at risk of more health problems.

Path to improved health

Can certain dietary choices reduce my risk of cancer?

There are ongoing studies regarding diet and health. Researchers continue to explore whether certain foods and nutrients can reduce the risk of cancer. Results are not consistent and vary by person. The following things may help.

• Fruits and vegetables may lower your risk of lung, oral, esophageal, stomach, and colon cancer.
• The Mediterranean diet may protect against cancer. This diet focuses on foods such as fish, fruits and vegetables, beans, and whole grains.
• Calcium and vitamin D may lower your risk of colorectal cancer.
• Folic acid may protect against cancer.

What specific things can I do to improve my diet?

You can reduce your risk of health problems by eating a healthy, balanced diet. This includes a variety of fruits, vegetables, whole grains, legumes (dried beans and peas), nuts, and seeds. For protein, eat moderate amounts of fish, poultry, lean meats, and low-fat and fat-free dairy products.

Certain fats should be part of a healthy diet. They can lower your risk of disease. “Good” fats can help lower your total cholesterol level. “Good” fats include:

• Monounsaturated fats. Found in canola, olive, avocado, peanut, and other nut oils. Also found in legumes, olives, seeds, nuts, nut butters, and avocados.
• Polyunsaturated fats. Found in vegetable oils like corn, sunflower, and safflower. Also found in corn, soybeans, and types of grains, legumes, nuts, and seeds.
• Omega-3 fatty acids. Found in “oily” fish, such as salmon, herring, sardines, and mackerel. Also found in flaxseeds, flaxseed oil, and walnuts. Omega-3 fatty acids from fish are especially good for your health.

You should avoid or limit “bad” fats, which can increase your cholesterol level. These include:

• Saturated fats. Found in milk, butter, cheese, animal fat, pastries, pies, cakes, and chocolate.
• Trans fats. Found in commercially baked products, frozen foods (like pizza), fried foods, microwave popcorn, pancake mix, ice cream, and more.

What are phytochemicals?

Phytochemicals are substances found in plant-based foods. Some experts believe that they can reduce your risk of cancer. They also may support bone, heart, and brain health. Common types of phytochemicals are vitamin C and folic acid. Less common types are isoflavones, flavonoids, phytosterols, and others. Good sources of phytochemicals include:

• Broccoli
• Cauliflower
• Carrots
• Tomatoes
• Grapefruit
• Garlic
• Peas
• Beans
• Whole grains
• Nuts
• Flaxseed

Things to consider

Should I take herbs or dietary supplements?

It’s easy to get excited about claims that the latest dietary supplement will prevent or cure cancer. However, these marketing claims are not likely to have been proven. There is no proof that shows that multivitamins can help reduce your risk of cancer. Talk to your doctor before adding herbs or supplements to your diet. Extreme changes to your diet can actually put you at risk for new health problems.

The U.S. Preventive Services Task Force (USPSTF) and the American Academy of Family Physicians (AAFP) recommend against taking vitamin E or beta-carotene for the prevention of cancer. People who smoke or have a high risk for lung cancer should not take beta-carotene at all. It can increase the risk of lung cancer.

What foods can increase my risk of cancer?

Although there is no clear evidence about whether certain foods prevent cancer, research shows that they can increase your cancer risk. These include the following:

• Heavily processed meats, such as lunch meats, ham, bacon, sausage, salami, and bologna. These can increase your risk of colorectal cancer if you eat them too often.
• Heavily processed foods, including TV dinners, boxed or bagged foods, and fast food meals.
• Foods that are high in saturated fats can contribute to weight gain. Being overweight increases your risk of many types of cancer.
• Alcohol can increase your risk of mouth, throat, esophagus, liver, breast, and colorectal cancer. Men should not have more than 2 drinks per day. Women should not have more than 1 drink per day. One drink is a 12-ounce bottle of beer (4.5% alcohol), a 5-ounce glass of wine (12.9% alcohol), or 1.5 ounces of 80-proof distilled spirits.

When to see a doctor

Talk to your doctor if you think you are at risk for cancer or other health problems. They can make diet recommendations or refer you to a dietician.

Questions to ask your doctor

• What types of food should I eat to reduce my risk of cancer?
• What types of food should I avoid to reduce my risk of cancer?
• Are there any herbs or supplements that I should take?

Resources

American Society of Clinical Oncology, Cancer.net: Food and Cancer Risk

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