Have aerobic activity regularly
Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles.
The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—such as brisk walking or biking. Aerobic activity makes you sweat and breathe faster.
Exercise in short, frequent sessions every week
Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal.
While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends.
Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.
Eat meat lower in fat, in a small portion
Choose cuts of meat that are lower in fat, and trim off all the fat you can see.
Meats that are lower in fat include chicken breast, pork loin and beef round steak, flank steak, and extra lean ground beef.
Also, watch portion size. Try to eat meat or poultry in portions of 3 ounces or less. Three ounces is about the size of a deck of cards.
Fat-free or low-fat dairy products can help you get calcium
Based on Government guidelines, you should try to have 3 cups a day of fat-free or low-fat milk or milk products. This can include soy beverages fortified with vitamins.
If you can’t digest lactose (the sugar found in dairy products), choose lactose-free or low-lactose dairy products or other foods and beverages that have calcium and vitamin D:
- calcium: soy-based beverages or tofu made with calcium sulfate, canned salmon, dark leafy greens like collards or kale;
- vitamin D: cereals or soy-based beverages
Be wise if you choose a vegetarian eating plan
If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients that others usually take in from animal products such as cheese, eggs, meat, and milk.
Nutrients that may be lacking in a vegetarian diet are listed in the sidebar, along with foods and beverages that may help you meet your body’s needs for these nutrients.