Your job may make it hard to stay
healthy, but you can do it if you want to!
1. Go to www.choosemyplate.gov for
personalized diet information. Aim for
these servings from each food group:
2. Watch your portions. Use your fist to
represent the size of a serving of fruits, vegetables, grains, or milk. The
palm of your hand should be your meat portion, and your thumb or small
fingertip equals your fat servings.
3. Choose baked, grilled, or broiled
items. Avoid any fried foods. Start your meal with a vegetable salad with dressing
on the side or a steaming hot broth-based soup such as vegetable soup. Eat
seconds of low calorie vegetables, but watch the butter and cream sauces.
4. Stock your workspace with
foods that are packed with energy but low in calories. Consider using a small
refrigerator or cooler pack for more healthy food options.
5. To lose one pound a week, eat 500 less
calories a day. Eat breakfast every day to help your calorie-burning rate.
6. If you are counting calories, follow
these simple guidelines:
7. Get your cholesterol levels and blood
pressure checked to keep your heart healthy.
Reduce the fat in your diet (particularly saturated and trans fats).
8. Eat less salt
and high sodium foods and more potassium-rich foods such as fresh fruits and
vegetables. Choose foods with less than 5 grams of fat and less than 300 mg of
sodium per serving.
9. Get your blood
sugars checked. If you have pre-diabetes or diabetes, lose weight through a
healthy diet and exercise. Limit sweets and sugar-containing beverages. Choose foods that have less than 25 grams of total
carbohydrate per serving.
10. Stay
energized the healthy way. Limit excessive caffeine and so-called “energy”
pills and potions. Eat regular meals and nutritious snacks, drink plenty of
water, improve sleep habits, and stay physically active.
11. Cut down on
screen time and increase physical activity. Wear a pedometer and aim for 10,000
steps a day.
12. Learn healthier ways to manage
stress. Avoid tobacco and limit the use of alcohol.