Many Americans believe it is normal to gain weight as we age, but doing so increases our risk for high blood pressure, heart disease, stroke, diabetes, certain types of cancer, arthritis, breathing problems, and other illnesses. To maintain a healthy body weight, people must balance the amount of calories in the foods and drinks they consume with the amount of calories the body uses. Physical activity is an important way to use food energy.
To burn calories, spend more time in activities like walking to the store or around the block. Use stairs rather than elevators. Less sedentary activity and more vigorous activity may help you reduce body fat and disease risk. Try to do 30 minutes or more of moderate physical activity on most—preferably all—days of the week.
Eat a variety of foods that are low in calories but high in nutrients—check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugars and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.
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