-
20s
**Healthy Eating:
-Avoid illegal substances and drink alcohol in moderation
-Have a diet with potassium, calcium, protein, omega 3 fats, and folic acid.
-Limit fast foods
-Eat fruits, vegetables, whole grains, low proteins, and low-fat foods **Physical Activity:
-Exercise regularly
-Have a routine **Health Care:
-Have a medical checkup every 2 years
-Men should have testicular exams
-Women should have gynecological and breast exams, and a pap test every 3 years -
30s
**Healthy Eating:
-Have a healthy diet of vegetables, fruits, whole grains, lean protein and low fat dairy products
-Limit processed foods
-Lower the sodium in the diet
-Take vitamin and mineral supplements **Physical Activity:
-Exercise 30-60 minutes most days
-Do aerobic exercises **Health Care:
-Have medical check ups every 1-2 years
-Check BMI regularly -
40s
**Healthy Eating:
-Limit alcohol
-Eat fruits and vegetables
-Limit processed foods **Physical Activity:
-At least 30 minutes of moderate physical activity most of the days of the week **Health Care:
-Increase the amount of regular exams
-Physical check ups
-Dental check ups
-Eye check ups -
50s
**Healthy Eating:
-Limit sodium intake
-Limit fats intake
-Take nutritional supplements as required
-Eat plenty of fruits and vegetables **Physical Activity:
-Get at least 30-60 minutes of exercise on most days
-Choose weight bearing and aerobic exercises
-Choose something you can stick with **Health Care:
-Get up to date on immunizations
-Have physical, dental, eye, blood pressure, diabetes, cholesterol and other exams -
60s
**Healthy Eating:
-Limit processed foods
-Limit foods with high sugar and fats
-Eat foods rich in fiber **Physical Activity:
-Get at least 30 minutes of exercise most days
-Find something that you can continue to do
-Consult with a doctor to find the best exercise routine for you **Health Care:
-See health care professionals often and regularly
-Get regular screenings, diagnostic tests, and immunizations
