presentation about healthy habits

Healthy Living Guide 2020/2021

A digest on healthy eating and healthy living.

As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.

Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking— live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.

While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.

Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access the full online articles through the links below. 

In this issue:

• Understanding the body’s immune system
• Does an immune-boosting diet exist?
• The role of the microbiome
• A closer look at vitamin and herbal supplements
• 8 tips to support a healthy immune system
• A blueprint for building healthy meals
• Food feature: lentils 
• Strategies for eating well on a budget
• Practicing mindful eating
• What is precision nutrition?
• Ketogenic diet
• Intermittent fasting
• Gluten-free
• 10 tips to keep moving
• Exercise safety
• Spotlight on walking for exercise
• How does chronic stress affect eating patterns?
• Ways to help control stress
• How much sleep do we need?
• Why do we dream?
• Sleep deficiency and health
• Tips for getting a good night’s rest

A simple guide to forming healthy habits

There's never a bad time to start a good habit. Let these talks set the framework for a healthier, happier life.

The 1-minute secret to forming a new habit

Try something new for 30 days

A simple way to break a bad habit

Why some people find exercise harder than others

How to live to be 100+

Why we all need to practice emotional first aid

Your genes are not your fate

Why dieting doesn't usually work

Saving for tomorrow, tomorrow

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HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

Mar 11, 2019

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Week Six. HEALTHY HABITS FOR LIFE. A Common Sense Approach to Healthy Living. Fit It In: Healthy Eating on the Run. Healthy Eating on the Road Airplane Travel Car Travel Cruises Hotel Survival Nutritious Restaurant Eating. Healthy Eating on the Run. Plan your day Keep food handy

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Week Six HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

Fit It In: Healthy Eating on the Run • Healthy Eating on the Road • Airplane Travel • Car Travel • Cruises • Hotel Survival • Nutritious Restaurant Eating

Healthy Eating on the Run • Plan your day • Keep food handy • Plan ahead • Get moving

Healthy Eating on the Road: Airplane Travel • Drink plenty of water • Order special meals ahead • Bring your own healthy snacks • Walk the airport corridors for an aerobic workout

Healthy Eating on the Road:Car Travel • Pack ready to eat foods • Stop for stretch breaks • Stop at a grocery deli or fast food restaurant with healthy choices • Balance protein and carbohydrate

Healthy Eating on the Road:Cruises • Choose the foods you truly enjoy • Balance, moderation, variety • Use the Hunger/Fullness Scale • Take advantage of the physical activity opportunities

Healthy Eating on the Road:Hotel Survival • Plan ahead for breakfast • Order a la carte menu items • Make physical activity a priority • Choose a hotel with a fitness center in or near it • Bring an exercise tape or jump rope to use in the room

Nutritious Restaurant Eating • Size up portion sizes • Leaner cuisine • Order you way • Avoid overeating • Bon Appetit

Tour of Restaurants:Fast Food The Good News: • Nutrition information is often posted • The menus are fairly standard from franchise to franchise • Beware of value-added meals

Pizza The Good News: • Choose your own sauce and toppings • Start your meal with a small salad • Easy nutrient rich meals

Deli Shops The Good News: • One sandwich is usually enough for two • Add broth based soup • Add a small salad

Mexican The Good News: Healthy choices • Asada (grilled) • Veracruz-style (tomato sauce) • Salsa Verde (green chile sauce) • Mole Sauce (chili-chocolate sauce) • Soft tortillas • Entrees topped with lettuce and tomatoes

Italian The Good News: • Vegetable based entrees • Family style service lets you choose your own portion size • Flavorful tomato based sauces

Asian The Good News: • Rice is the cornerstone of the menu • Low fat meat and vegetable side dishes • Fortune cookies make a great dessert

The Plan: Week Six • Critique your restaurant choices • Begin making healthier choices • Visit one new ethnic restaurant • Continue to complete the Food and Activity Journals

Maintaining Lifelong Habits

Maintaining Lifelong Habits • Small daily decisions will lead to long term habits • Pat yourself on the back • Deal with set backs • Take care of yourself • Enjoy yourself

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A .gov website belongs to an official government organization in the United States.

A lock ( ) or https:// means you've safely connected to the .gov website. Share sensitive information only on official, secure websites.

• Risk Factors
• Providing Care
• Living with Diabetes
• Clinical Guidance
• DSMES for Health Care Providers
• Prevent Type 2 Diabetes: Talking to Your Patients About Lifestyle Change
• Employers and Insurers
• Community-based Organizations (CBOs)
• Toolkits for Diabetes Educators and Community Health Workers
• National Diabetes Statistics Report
• Reports and Publications
• Current Research Projects
• National Diabetes Prevention Program
• State, Local, and National Partner Diabetes Programs for Public Health
• Diabetes Self-Management Education and Support (DSMES) Toolkit

3 Steps to Building a Healthy Habit

• Building healthy habits is key to living well, aging well, and managing a long-term health condition.
• It's not easy to start and maintain a new healthy habit, but it's worth it. These 3 steps can help you succeed.

1. Make a plan

Make a clear plan of action before you begin your new habit. Start by defining your "why." Why do you want to make this change? What will be different about your life when you succeed? Write down your "why" and remember it or post it somewhere in your home. When challenges present themselves, it'll help you stay on track.

Next, figure out what long-term goal you want to reach and which new habit will get you there. For example, you may want to change your eating habits by eating more fruits and vegetables. Having a clear plan will help to decide how many per day, and how you can add them into your meals and snacks. Choose your action and make it SMART. This means:

• S- specific
• M- measurable
• A- achievable
• R- relevant
• T- time-bound

Instead of saying "I'll eat more vegetables," try a SMART goal like "I'll eat a side salad with dinner on Mondays, Wednesdays, and Fridays."

2. Be accountable

Did you know that tracking a new habit makes you more likely to succeed? Tracking your progress can help you figure out what's working and what isn't, so you can learn as you go. It also encourages you to keep going and hold yourself accountable.

Some people prefer to track on their own with an online app, food diary, notebook, or spreadsheet. Other people benefit from social support to stay on track, like a walking partner, a gym buddy, members of their household, or friends who'll keep them honest.

If you have diabetes or prediabetes, don't forget about some of the programs that can provide additional support. Diabetes self-management education and support (DSMES) is available for people with diabetes. The National Diabetes Prevention Program (National DPP) lifestyle change program can help you prevent or delay type 2 diabetes if you have prediabetes.

3. Recognize your success

Find rewards that celebrate your success while also supporting your health goals. This could include taking time for your favorite hobbies, relaxing, or treating yourself to something on your wish list.

You may feel discouraged if you've started a new habit and don't see results right away. But that doesn't mean your habit isn't working. It's also OK if things don't always go according to plan. Sometimes the biggest success to celebrate is picking yourself up and not giving up.

Looking for inspiration?

At the end of the day, your healthy habit is completely up to you. Here are a few ideas if you're looking for a place to start:

• Eat more fruits and vegetables.
• Cook more meals at home instead of getting takeout.
• Cut back on unhealthy foods like salty and sugary snacks.
• Substitute whole grains (for example, brown rice instead of white rice).
• Add short walks into your routine.
• Try a new activity at home like yoga, tai chi, Zumba, or strength exercises.
• Increase your water intake.

Diabetes is a chronic disease that affects how your body turns food into energy. About 1 in 10 Americans has diabetes.

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