is a great time to get active, eat and stay healthy.
But as fall approaches, it's also the best time to
maintain your level of activity and nutrition as the
weather chills and outdoor recreation decreases. Always
remember that exercise and proper nutriton are the
best ways to prevent disease and enhance your health
a variety of healthful foods, with an emphasis on
five or more servings of a variety of vegetables and
fruits each day.
vegetables and fruits at every meal and for snacks.
French fries, snack chips, and other fried vegetable
100% juice if you drink fruit or vegetable juices.
whole grain rice, bread, pasta, and cereals in preference
to processed (refined) grains and sugars.
consumption of refined carbohydrates, including pastries,
sweetened cereals, soft drinks and sugars.
consumption of red meats, especially those high in
fat and processed.
fish, poultry or beans as an alternative to beef,
pork and lamb.
you eat meat, select lean cuts and smaller portions.
meat by baking, broiling or poaching, rather than
by frying or charbroiling.
foods that help maintain a healthful weight.
you eat away from home, choose food low in fat, calories
and sugar and avoid large portions.
smaller portions of high-calorie foods. Be aware that
"low fat" or "fat free" does not mean "low calorie"
and that low-fat cakes, cookies, and similar foods
are often high in calories.
vegetables, fruits, and other low-calorie foods for
calorie-dense foods such as French fries, cheeseburgers,
pizza, ice cream, doughnuts and other sweets.
a physically active lifestyle. Adults should engage
in at least moderate activity for 30 minutes or more
on five or more days of the week; 45 minutes or more
of moderate to vigorous activity on five or more days
per week may further reduce the risk of breast and
colon cancer. Children and adolescents need at least
60 minutes per day of moderate-to-vigorous physical
activity for at least five days per week.
Ways to Be More Active
stairs rather than an elevator.
you can, walk or bike to your destination.
at lunch with your workmates, family or friends.
a 10-minute exercise break at work to stretch or take
a quick walk.
to visit co-workers instead of sending an e-mail.
dancing with your spouse or friends.
active vacations rather than only driving trips.
a pedometer every day and watch your daily steps increase.
a sports team.
a stationary bicycle while watching TV.
your exercise routine to gradually increase the days
per week and minutes per session.
a healthful weight throughout life.
caloric intake with physical activity. Lose weight
if currently overweight or obese.Being overweight
or obese is associated with an increased risk of developing
several types of cancer: Breast (among postmenopausal
women), Colon, Endometrium, Esophagus, Gallbladder,
Pancreas and Kidney.
you drink alcoholic beverages, limit consumption.
who drink alcohol should limit their intake to no
more than 2 drinks per day for men and 1 drink a day
for women. The recommended limit is lower for women
because of their smaller body size and slower metabolism
of alcohol. A drink is defined as 12 ounces of beer,
5 ounces of wine, or 1.5 ounces of 80 proof distilled
spirits. Alcohol is an established cause of cancers
of the: Mouth, Pharynx (throat), Larynx (voice box),
Esophagus, Liver and Breast. Alcohol may also increase
the risk of colon cancer.
information on Prevention