ELEMENTS of a HEALTHY LIFESTYLE · Your body is 60% water and water should be your primary beverage. Aim for 13 cups a day for men and 9 cups a day for women. Other fluids such as

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ELEMENTS of a HEALTHY LIFESTYLE

HYDRATE | Your body is 60% water and water should be your primary beverage. EAT HEALTHY FOODS |

Choose whole foods over processed foods whenever possible. QUIT BAD HABITS | Stop smoking and lim-

it your alcohol intake. GET OUTDOORS | Getting sunlight for at least 15 minutes every day can provide

the recommended daily allowance of vitamin D. GET YOUR ZZZ’s | A good night’s sleep is important

in maintaining a healthy lifestyle. BE ACTIVE | Your body is designed to move. Be physically active

every day. WEIGH IN | Keep your weight in check. Obesity leads to chronic physical ailments.

BE HEART HEALTHY | A healthy lifestyle promotes a healthy heart.

FOR MORE INFORMATION, CONTACT

E. SUSANNE KOCH, [email protected]

OR CALL 404.657.2566Worksite Wellness

HYDRATE

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Your body is 60% water and water should be your primary beverage.

Aim for 13 cups a day for men and 9 cups a day for women. Other fluids such as unsweetened

caffeine-free coffee and tea, milk (up to 1–2 servings), or juices (4-ounce glass) are considered part

of that fluid intake. When you exercise, you need to drink more water—approximately 1½–2 cups

for moderate exercise of 60 minutes or less. Strenuous exercise greater than 60 minutes (marathon-type

running), should be fueled with an electrolyte-enriched sports drink. If you’re drinking enough water

each day, your urine should be faint yellow to clear in color.

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EATHEALTHY

FOODS Choose whole foods over processed foods

whenever possible. The more vegetables you eat—and the greater the

variety —the better (potatoes and french fries don’t count). Aim for 6+ servings of vegetables and fruits

per day. Eat whole grains (brown rice, whole-wheat bread, whole-grain pasta) and limit refined grains

(white rice, white bread). Choose more heart-healthy fish, lean meats and poultry, beans, and nuts.

Limit fatty meat and avoid bacon, cold cuts, and other processed meats. Use healthy oils (olive, canola)

for preparing your food. Limit butter intake and avoid trans fat. Drink water, unsweetened tea or coffee.

Choose low-fat milk and dairy products (1-2 servings per day) and limit juice (1 small glass a day).

Avoid sugary drinks. Add physical activity to healthy eating and GET FIT!



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CHOOSEHEALTHY

FOODS



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Look for this healthy plate symbol and fill your plate with healthy food choices.

SNACKS < 200 calories

< 35% of total calories from fat

< 10% of calories from saturated fats

Zero trans fat (< 0.5 g per serving)

< 10% of calories from added sugars

< 200 mg sodium

MEALS < 500 calories

< 35% of total calories from fat

< 10% of calories from saturated fats

Zero trans fat (< 0.5 g per serving)

< 10% of calories from added sugars

< 500 mg sodium

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QUIT

BAD HABITS



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Stop smoking and limit your alcohol intake. Smokers die about 10 years earlier than non-smokers. Tobacco smoke contains a

deadly mix of more than 7,000 chemicals; hundreds are toxic and about 70 can cause cancer. Smoking

causes cancer, heart disease, stroke, lung diseases (including emphysema, bronchitis, and chronic airway

obstruction), and diabetes. For every person who dies from a smoking-related disease, about 30 more

people suffer from at least one serious smoking-related illness. Women should drink no more than

7 alcoholic beverages per week (average of 1 per day) and men should drink no more than 14 alcoholic

beverages per week (average of 2 per day). Excessive alcohol use can lead to dementia, stroke, high

blood pressure, cancer, liver disease, and psychiatric and social problems. For free help quitting

tobacco, call the Georgia Tobacco Quit Line at 1-877-270-STOP(7867) or Healthways at 1-888-616-6411.

GET

OUTDOORS

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Getting sunlight for at least 15 minutes every day can provide the recommended daily allowance of vitamin D. Vitamin D can help boost immune function and protect against

cardiovascular disease. Men who are vitamin D deficient may be 50% more likely to suffer a heart

attack. Vitamin D is found naturally in foods such as fish-liver oils, fatty fishes, mushrooms, egg yolks,

and liver. Vitamin D is essential for good bone health. It also may help with muscle function and

protect against cancer and type 2 diabetes. People who are obese, overweight, or have medium

to dark complexions are more likely to be vitamin D deficient.



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GET YOUR

ZZZ’s

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A good night’s sleep is important in maintaining a healthy lifestyle. Adults need

7- 8 hours of sleep each night. Chronic sleep deprivation may cause weight gain by affecting the way

our bodies process and store carbohydrates and by altering levels of hormones that affect our appetite.

Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Sleep

deprivation alters the body’s immune function and leaves you too tired to do the things you enjoy.

Keeping up with sleep may also help fight cancer. Serious sleep disorders have been linked

to hypertension, increased stress hormone levels, and an irregular heartbeat. Sleep helps the brain

commit new information to memory.



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Your body is designed to move. Be physically active every day. Adults need at least

150 minutes of moderate exercise (brisk walking, jogging) or 75 minutes of vigorous exercise (running)

per week plus two sessions of strength training that works all major muscle groups. After a strength

training workout, your body’s metabolism remains elevated by 10% for 72 hours. One pound of muscle

burns 50 calories per day and one pound of fat burns 5 calories per day. Physical activity helps

maintain muscle mass during weight loss, resulting in a higher metabolism and better weight loss results.

Moving more means a lower risk of heart disease, diabetes, and cancer. If getting in a single

workout session is difficult, try to exercise in 10-minute increments or even get up and move for 3 minutes

every hour throughout the day.

BE ACTIVE



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WEIGH IN

Keep your weight in check. Obesity leads to chronic physical ailments. Maintaining a healthy weight requires consistent physical activity and healthy eating. Avoid fad diets!

If you weigh 10 pounds more than you did at age 21, you are at greater risk for disease. Maintain

a calorie balance by only eating what you burn through metabolism and physical activity. To lose

one pound of weight you must burn 3,500 calories. Eliminate 500 calories per day by cutting 10-15%

of your daily caloric intake and adding 60 minutes of moderate exercise. Front load your calories

by eating breakfast—those that eat more calories earlier in the day tend to weigh less and be healthier

than those who eat more later in the day. Check your waist circumference! Women should measure

35 inches or less, and men should measure 40 inches or less. Try using a smartphone application

or web-based food diary to manage your daily calorie intake.



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BE HEART HEALTHY

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A healthy lifestyle promotes a healthy heart. Maintain a healthy heart and keep a healthy weight by eating healthy whole foods, getting

plenty of sleep, exercising regularly, getting sunshine daily, and quitting bad habits. Eat fish and

plant-based oils that are high in omega-3 fatty acids to help improve your healthy cholesterol levels (HDL).

Choose whole grains and plenty of vegetables to boost dietary fiber intake. Women need at least

25 grams per day and men need 35 grams per day. Manage stress by scheduling time to relax: rest,

get a massage, go for a walk, or read a book. Know your numbers! Understanding healthy values

for blood pressure, triglycerides, cholesterol (LDL & HDL), glucose, and HbA1c are important in preventing

cardiovascular disease.



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ELEMENTS of a HEALTHY LIFESTYLE · Your body is 60% water and water should be your primary beverage. Aim for 13 cups a day for men and 9 cups a day for women. Other fluids such as