Nutritional Tips

Get older, wiser, and healthier.

Make smart choices from every

food group

Eat foods that are fortified with vitamin D and vitamin B12. Check the label. Eat whole grains, such as whole-grain bread and shredded wheat cereal more often. Eat foods that provide no more than 1,500 milligrams of sodium per day. Check the Nutrition Facts label for the number of milligrams of sodium in a food. You don’t want to exceed a total of 65% Daily Value (DV) for sodium from all foods in a day. Meet the potassium recommendation of at least 4,700 milligrams a day with food. Get an adequate number of daily servings of vegetables, fruits, and low-fat or fat-free milk products such as sweet potatoes, beet greens, tomatoes, bananas, prune juice and low-fat or fat-free yogurt. When eating lunch out, try a sandwich on whole- grain bread, and choose low-fat/fat-free milk, water, or other drinks without added sugars. At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week. In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Exercise and Fitness Tips

Gain energy and feel stronger. 

Here are some tips for getting

started safely.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity. Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little.  Try just one class each week.  Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy. Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it. Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve. Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch.
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