- Healthy Ideas
- Eating plenty of vegetables and fruit. Every day, include a dark green (such as broccoli, asparagus and romaine lettuce) and an orange (such as carrots and sweet potato) vegetable.
- Making half of your grain products whole grain (such as brown and wild rice, Bulgar, Aquino and oatmeal) each day.
- Serving fish twice a week (such as rainbow trout, salmon and sardines).
- Including beans, lentils and tofu (meat alternatives) more often in your diet.
- Drinking lower fat milk and milk alternatives such as fortified soy beverages. Be aware that other fortified drinks such as orange juice, rice, almond and potato do not contain the same level of protein found in milk or soy.
- Taking a Vitamin D supplement if you are over the age of 50. If you are planning on becoming pregnant, take a multivitamin that contains frolic acid. Once pregnant, your supplements should also contain iron.
- Adults (18 to 64) and older adults (65+) must get at least 150 minutes of moderate- to vigorous-intensity physical activity per week. Children need moderate to vigorous physical activity for at least 60 minutes every day.