Take Everyday Steps to Add Years to Your Life

Action Steps for Wellness

• Choose mostly plant foods. Eat at least five servings of fruits and veggies a day. Choose ones of different colors. Eat a variety of whole grain foods, beans, and lentils.
• Limit red meat. Avoid meats with nitrates and nitrites and a lot of salt. Examples are ham, hot dogs, and smoked sausage.
• Be physically active for 30 or more minutes every day. You choose the way(s).
• Take medicines as prescribed. If needed, use pill containers or a daily checklist to remind you to do this.
• Wash your hands often.
• Brush your teeth twice a day. Floss every day.
• Get 7-9 hours of quality sleep.
• Stay connected to friends and family.
• Keep learning something new.
• Avoid or limit alcohol.
• • Men: Up to 2 drinks a day
  • Women and persons age 65 years and older: Up to 1 drink a day
  • One drink =
  • • 4-5 ounces of wine
    • 1-1/2 ounces whiskey, gin, vodka
    • 12 ounces regular beer
    • 12 ounces wine cooler