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New year, new you: Four tips for a healthier you
It’s almost the new year. Are you planning to make a New Year’s resolution? Millions of Americans make resolutions every January hoping to improve their health by losing weight, getting fit or eating healthy.
Make this the year you and your family lead a healthier lifestyle by following these four tips:
Tip #1 - Eat the right number of calories for you: Everybody requires a different number of calories depending on their age, gender, height, weight and physical activity level. To determine the appropriate number of calories for you, enter your information into the Daily Food Plan by USDA’s MyPlate to receive a personalized plan.
Tip #2 - Build a healthy plate by following the MyPlate guidelines:
• Find your healthy eating style and maintain it for a lifetime.
• Make half of your plate fruits and vegetables.
• Move to low-fat or fat-free milk or yogurt.
• Make at least half your grains whole grains.
• Vary your protein routine.
• Make small changes.
Tip #3 - Choose an eating style low in saturated fat, sodium and added sugars: Consuming foods high in solid fats, added sugars and salt may increase the risk of certain chronic diseases. Drink water instead of sugary drinks and select fruit for dessert. Add spices or herbs to season food instead of adding salt, and compare sodium in foods like soup, bread and frozen meals. Eat cakes, cookies, ice cream, pizza, cheese, sausages and hot dogs in moderation.
Tip #4 - Be physically active your way: It is important to be physically active your way. Start by doing what you can and picking activities you like. To gain the most health benefits, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week, and youth should do 60 minutes or more of physical activity daily.
This year make your goals SMART, as in Specific, Measurable, Attainable, Realistic and Timely. Ask yourself how you will measure progress and if you goal is attainable. Consider breaking larger goals into smaller ones. It could be overwhelming if you cannot obtain a goal as quickly as you would like. Keep yourself motivated by rewarding yourself in healthy ways.
(Source: MyPlate)
Visit www.extension.purdue.edu/putnam or contact the local Purdue Extension office at 653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. It is always best to call first to assure items are ready when you arrive and to RSVP for programs.
Upcoming Events
Dec. 22-Jan.1 – Extension office closed for winter recess
Jan. 9 – Running for Office, 6-8 p.m., Putnam County Fairgrounds, register by Jan. 4 at https://tinyurl.com/PutGov24
Jan. 15 – Extension office closed for holiday
Jan. 25 – Extension/SWCD annual dinner, Putnam County Fairgrounds
Jan. 26 – Managing Your Cyber Ecosystem webinar, 12 p.m., register at https://bit.ly/WIAWebinars2024
Feb. 22 – Ag Women Engage Conference, Fort Wayne, $100, register at https://purdue.link/AWE2024