Our simple guide to a longer, healthier life
Eat, Move & Live Right
The goal of Do Right! is to provide the tools you to take care of your body and mind. There are three important ways you can Do Right: Eat Right, Move Right and Live Right.
EAT RIGHT
Smart choices in the kitchen can help you stay healthy for years to come.
Strike the Right Balance
Eating well means choosing good food and managing portion sizes.
When planning your meals, imagine dividing your plate into 4 sections, USDA is an equal opportunity provider and employer December 2020 with grains and vegetables taking up more space than proteins or fruits. Milk or water go well with any meal.
Know What You’re Eating
Check the label to understand how much of each type of ingredient you’re eating. Pay attention to categories you should limit like sodium and added sugar. Check for dietary fiber, too. Most of us don’t get enough!
Set Healthy Eating Goals
Food can be just as powerful as medicine. By choosing a variety of nutritious foods, you can make a big difference in your health and help prevent many chronic diseases.
Making gradual changes in your diet will help you reach these goals and stick to them.
Healthy Eating Resources & Recipes
MOVE RIGHT
Exercise strengthens every part of you, including your mind.
Weekly Exercise Goals
Most adults and children don’t spend enough time moving their bodies. Are you and your family reaching your goals? If not, remember: physical activity can be broken up throughout the day and week. Some activity is better than none!
What Counts as Moderate or Vigorous Activity?
Moderate aerobic activities qualify as something you can do while talking, but can’t sing.
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawnmower
During vigorous aerobic activity, you can only say a few words without stopping to catch your breath.
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
What Counts as Muscle Strengthening?
Exercises that get your muscles working harder can help you build strength and protect your bones. Some examples are:
- Lifting weights
- Working with resistance bands
- Heavy gardening, such as digging and shoveling
- Climbing stairs or walking uphill
- Dancing
- Doing push-ups, sit-ups, and squats
- Practicing yoga
LIVE RIGHT
From sleep to spirituality to health screenings, living well takes a well-rounded approach.
Caring for Your Mental Health
If you’re feeling sad, anxious, or overwhelmed, it’s not just okay to ask for help, it’s the most important thing you can do.
Help can look like praying, meditating, or spending some quiet time alone. It can be talking to someone you trust, such as a friend or a religious leader. You can also ask for help from a professional, like a family doctor or a therapist.
The Mind-Body Connection
We know that taking care of our bodies through sleep, exercise, eating well, etc. can improve our mental health.
But it works the other way, too. When you take care of your mental health, your body benefits.
You can use the power of the mind-body connection if you ever get stuck in a rut. Feel like you can’t shake the blues? Do something good for your body. Hitting a wall when it comes to fitness? Add some meditation into your routine.
When you practice health for both your mind and your body, every healthy change you make will take you twice as far.
For more healthy living tips and resources, download the Health Gap Do Right! Toolkit