| Everybody
can do one thing to improve their health.
What simple changes will you make? |
| Whether
you already have a chronic disease or not, there are easy
things that we all can do to maintain and improve our health.
Use these resources to help you and your family take better
care of yourselves. |
|
|
|
Print
this checklist and share it with family and friends. Challenge
them to join you in doing one simple thing (or more!) for
better health. |
| Simple
Changes in Personal Habits |
 |
Make
walking a part of each day's routine, maybe to the mailbox
or to visit a neighbor. Park at the end of the parking lot
instead of close to the store. Take a hike to a favorite scenic
spot. Use stairs instead of elevators or escalators. To make
it more fun, walk with a family member, friend or neighbor. |
|
Reduce
or stop tobacco use. |
|
If
you don't already, try growing some of your own food. Fresh
vegetables are easy to grow and healthy to eat, and gardening
is good exercise. |
|
Avoid
keeping "junk" foods in the house. That way you
won't be tempted to snack on them. Try more healthful snacks
like unbuttered microwave popcorn, fresh raw vegetables or
fruits, pretzels or low-fat chips. |
|
Drink
more water and fewer soft drinks and bottled fruit juices
which contain large quantities of sugar. |
|
Make
an appointment to see your doctor. |
|
Talk
with your family about a health problem you or another family
member has. |
| Simple
Changes in the Kitchen |
|
Substitute
vegetable, canola or olive oils for lard. Try using a bit
less shortening than you usually do when frying, or substitute
baking, broiling or grilling for frying when possible. |
|
Experiment
in the kitchen. Instead of buying frozen or boxed prepared
foods at the grocery, try making them at home. You'll save
money, and probably consume less fat, sodium and calories. |
|
Cook
beans. They come in many types, can be prepared in a variety
of tasty ways, are healthy and an excellent source of protein. |
|
Switch
from salt to an herb-based seasoning product. |
| Simple
Changes at the Restaurant and Grocery |
|
Become
a label-reader at the grocery. Look for foods that are low
in fats and sodium. |
|
At
fast food restaurants, try healthier alternatives: Have a
baked potato (with margarine spread, not sour cream!) instead
of french fries; have a grilled chicken sandwich instead of
a fried or deep fried sandwich; avoid cheese, mayonnaise and
special sauces; and drink unsweetened ice tea or water with
lemon instead of sodas. If they ask you to super size, just
say, "No!" |
|
Avoid
all you can eat buffets. If you do visit one, focus on salads
(with just a little salad dressing) and non-fried vegetables.
Limit the number of trips through the buffet line you make.
And stop before you feel full! |
|
It's
ok to leave food on your plate. Ask for a take-out box and
make a second meal out of the leftovers. |
| Simple
Changes in Your Medical Care |
|
Make
an appointment to see your doctor. |
|
Ask
questions if you don't understand or would like more information. |
|
Take
your medications as prescribed, and follow other health routines
suggested by your doctor. |
|
Join
a support group that deals with your illness or that helps
care-givers. |
| Always
discuss any changes to your health and health care habits
with your doctor or a qualified medical professional. |
