Lifestyle Strategies for Optimal Health: Nutrition, Exercise, and Wellness

Healthy eating 

The food you choose to eat each day affects your health and how you feel today and in the future. Making smart food choices can help you manage your weight and lower your risk for chronic diseases.[5] 

 

Your nutritional needs can change, depending on factors like your current weight, age and activity levels. The National Institutes of Health has a handy Body Weight Planner that can help you estimate the number of calories you need based on your lifestyle. 

 

According to recommendations from the American Academy of Family Physicians, your daily diet should include:[6] 

  • A wide variety of vegetables  

  • Fruits, at least half of which are whole 

  • Whole grains, like rice, oatmeal and popcorn 

  • Fat-free and low-fat dairy products 

  • Protein foods from both animal and plant sources 

  • Healthy oils, including canola, corn, olive, peanuts, safflower, soybean and sunflower oils 

The American Academy of Family Physicians also suggest limiting the following in your daily diet:[6]  

  • Added sugars, including syrups and sweeteners that have calories  

  • Saturated fats 

  • Trans fats 

  • Alcohol 

 

Physical activity  

Getting regular physical activity can have real health benefits, from helping control your blood pressure, blood sugar and weight to lowering your “bad” LDL cholesterol and raising your “good” HDL cholesterol. You don’t need to run a marathon or go to the gym seven days a week to get these benefits. If you haven’t been active before, start slowly – even 5 minutes of physical activity can do you good.[7] 

 

If you’re healthy and don’t have a disability, the American Heart Association recommends aiming for at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week.[8] Aerobic activities, like walking quickly, make you breathe harder, causing your heart to beat faster. At least two days a week, do activities that strengthen your muscles – like lifting weights, using resistance bands, or doing push-ups. If you have a health condition like type 2 diabetes or high blood pressure, physical activity can help you manage it. Ask your doctor about what types of activity they suggest for you.