Health Tips for Adults



In this section:

  • Healthy Weight

  • Consuming Healthy Food and Beverages

  • Physical Activity

  • Being Good to Yourself

Consuming healthy foods, beverages, and snacks, and getting regular physical activity may help you reach and maintain a healthy body weight. Making suitable lifestyle choices may also help men and women prevent some health problems.

Setting healthy eating and physical activity goals may help you improve your health.

Healthy Weight

If it is tough to manage your weight, you are certainly not alone in today’s world. In fact, more than 39 percent of American adults have obesity.1 Excess weight may lead to heart disease, type 2 diabetes, kidney disease, and other chronic health problems. Setting goals to improve your health may help you lower the chances of developing weight-related health problems.

How can you tell if you are at a healthy weight?


Your body mass index (BMI) can help you determine if you are at a healthy weight, overweight, or have obesity. BMI is a measure based on your weight in relation to your height. You can use an online tool to calculate your BMI NIH external link. A BMI of 18.5 to 24.9 is in the healthy range. A person with a BMI of 25 to 29.9 is considered overweight. Someone with a BMI of 30 or greater is considered to have obesity.

Another important measure is your waist size. Women with a waist size of more than 35 inches, and men with a waist size of more than 40 inches, may be more likely to develop health problems. Men are more likely than women to carry extra weight around their abdomen, or belly. Extra fat, especially in the abdomen, may put people at risk for certain health problems, even if they are not overweight.


Sample Food and Beverage Diary

Time

Food

Feelings

How I Can Improve

8 a.m.

Coffee with sugar and cream, oatmeal with low-fat milk, and banana

Hungry. Ate my usual breakfast.

I’ll keep eating breakfast every day and continue choosing whole-grain cereal and milk if I’m ever tempted by a sugary donut or high-fat breakfast sandwich

11 a.m.

Low-fat yogurt

Stomach starting to rumble.

Adding fresh fruit or whole grains will help keep me from overeating later.

12:30 p.m.

Roast beef and cheese sandwich on whole-wheat bread, potato chips, can of soda

Probably ate more than I was hungry for because of the “lunch deal" the deli offered me.

If I pack my lunch, I won't be tempted in the lunch line. Choose water instead of soda.

2:30 p.m.

1/2 chocolate bar from coworker, large coffee with sugar and cream

Feeling bored, not truly hungry.

Check in with myself to see if I am really hungry. If I am, a snack like veggie slices with salsa or hummus is more nutritious.

7:30 p.m.

Caesar salad, dinner roll, ravioli (didn't finish the whole serving), 1/2 slice of chocolate cake

Out to dinner with friends, so we all ate big portions! We split dessert, which made me feel healthy.

Next time, I'll have a salad with low-fat dressing. Good choice to split the dessert!

10:30 p.m.

Decaf herbal tea

Had trouble falling asleep. Proud of myself for drinking tea rather than eating a snack!

Next time I have trouble falling asleep, I’ll make the same healthy choice!

Being Good to Yourself

Many people feel stress in their daily lives. Stress can cause you to overeat, feel tired, and not want to be active. Healthy eating and regular physical activity may help offset the effects of stress.

Try some of these other ideas to help relieve stress and stay on track with improving your health.

  • Get adequate sleep.

  • Try a new hobby or any activity that sparks your interest.

  • Surround yourself with people whose company you enjoy.

There are apps that give helpful tips on stress management practices and help you monitor the situations that prompt stress. Check them out to see if one works for you.

A balanced eating plan, regular physical activity, stress relief, adequate sleep, and other behaviors may help you stay healthy for life!

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