Faith Community Nursing

Balance calorie intake with physical activity.  Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.

Add a variety of fruits and vegetables like apples, oranges, broccoli, squash, and corn.

Incorporate whole grains like brown rice, oatmeal, and quinoa.

Focus on healthy protein sources, mostly from plants like beans and nuts, as well as from seafood like salmon and tuna.

Replace saturated fats with nontropical liquid plant oils. Some examples include olive oil, canola oil, sunflower oil, and avocado oil.

Eat minimally processed foods.

Minimize added sugars. The AHA recommends no more than 9 teaspoons or 150 calories of daily added sugar for men and six teaspoons or 100 calories for women.

Cut down on salt. The Dietary Guidelines for Americans recommend that we consume less than 2300 milligrams of sodium daily. If you have high blood pressure, check with your physician for their advice on your daily sodium intake, as it may be less.

Limit alcohol.  (If you do not drink alcohol, do not start.)