Get Fit

Eat Healthy

Eating a nutritious diet can help you improve your overall health and maintain a healthy weight.

The Dietary Guidelines for Americans recommend that you:

Eat more...

• Fruits and vegetables in a variety of colors
• Whole grains (at least half of your grains)
• Fat-free or low-fat dairy
• Variety of proteins including seafood, lean meat and poultry, eggs, beans, soy, nuts and seeds

Eat less...

• Sodium
• Cholesterol
• Saturated fats
• Sugary drinks
• Refined grains

Be Active

Regular physical activity can improve your health, no matter your age.

If you're active, you can:

• Lower your risk of certain illnesses and diseases
• Help you lose weight
• Help you keep off the weight

The Physical Activity Guidelines for Americans recommend:

• Children and teenagers get one hour of physical activity every day
• Adults get:
  • Two hours and 30 minutes of moderate aerobic activity weekly, or
  • One hour and 15 minutes of vigorous aerobic activity weekly, and
  • Muscle strengthening exercises at least twice a week
• Any activity is better than none