Garza decade health

20s

Dec 5, 2018

Healthy Eating: limiting fast foods and processed foods and eating plenty of fruits and vegetables, whole grains, lean protein and low- or nonfat dairy products; get enough protein, calcium, potassium, healthy omega-3 fats, and folic acid
Physical Activity: 30–60 minutes of physical activity on most days

20s (cont)

Dec 4, 2028

Preventative Health Care: comprehensive physical exam every 5 years; Do not smoke or use tobacco products, make sure your home has working smoke detectors and carbon monoxide detectors on every floor and in every bedroom, avoid illegal substances and drink alcohol only in moderation, get enough sleep

30s

Dec 5, 2028

Healthy Eating: limiting fast foods and processed foods and eating plenty of fruits and vegetables, whole grains, lean protein and low- or nonfat dairy products, Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats
Physical Activity: 30–60 minutes of physical activity on most days of the week

30s (cont)

Dec 4, 2038

Physical Activity (cont): Aerobic weight-bearing exercise like brisk walking, jogging and dancing, and biking, swimming, hiking or playing tennis are good options; Strength training a few times a week
Preventative Health Care: comprehensive physical exam every 5 years; do not smoke or use tobacco products, wear sunscreen daily and whenever you spend time in the sun to help prevent skin cancer and premature aging of the skin, drink alcohol only in moderation, if at all

40s

Dec 5, 2038

Healthy Eating:limiting fast foods and processed foods and eating plenty of fruits and vegetables, whole grains, lean protein and low- or nonfat dairy products, Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats
Physical Activity: 30–60 minutes of physical activity on most days of the week

40s (cont)

Dec 4, 2048

Physical Activity(cont): Aerobic weight-bearing exercise like brisk walking, jogging and dancing, and biking, swimming, hiking or playing tennis are good options, weightlifting
Preventative Health Care: comprehensive physical exam every 2-3 years; blood pressure screening every 2 years, cholesterol screening every five years, annual clinical breast exam, pelvic exam and mammogram

50s

Dec 5, 2048

Healthy Eating: cut back on sodium in your diet, limit foods that are high in unhealthy fat and be sure to get plenty of fruits and vegetables, lean protein, healthy fats (omega 3s), whole grains, fiber, vitamins and minerals each day.
Physical Activity: Get at least 30–60 minutes of physical activity on most days of the week, including aerobic exercise and weight-bearing exercise; walking, jogging, biking, swimming, hiking, dancing and weightlifting are good choices.

50s (cont)

Dec 4, 2058

Preventative Health Care: comprehensive physical exam every 1-2 years; blood pressure screening every year, cholesterol screening every five years, annual clinical breast exam, pelvic exam and mammogram

60s

Dec 5, 2058

Healthy Eating:Fruits and vegetables (4-5 servings per day), ]whole grains (3 servings per day) Non- or low-fat dairy products (2 -3 servings per day) Lean meats and proteins, such as skinless chicken, fish that is high in omega-3 fatty acids (salmon, trout, herring), legumes, nuts and seed (46g of protein per day)

60s (cont)

Dec 4, 2068

Physical Activity: Get at least 30 minutes of exercise on most days of the week; walking, swimming, water aerobics, bowling, dancing, light weight training and resistance training can be good choices
Preventative Health Care: comprehensive physical exam every 1-2 years; blood pressure screening yearly, blood glucose test every three years, thyroid test every 5 years, pelvic exam once a year