Eat healthy and make exercise part of your routine.

You really are what you eat. Make choices that your life depends on—healthier ones that can build muscle and bone. Make exercise part of your day for at least one hour. There is no better way to lose weight, feel better, and stay healthy.

Use a simple formula to guide you to weight loss.

5-2-1 Almost None

To maintain a healthy weight, follow the recommendations of the 5-2-1-Almost None formula:

  • Eat 5 or more fruits and vegetables each day. They fight disease and are full of natural energy.
  • Drink almost no sugary beverages.
  • Get 1 or more hours of physical activity each day.
  • Limit screen time to no more than 2 hours of recreational screen time each day (includes TV, computer, and gaming).

Eat better.

  • Eat more whole grains, wheat bread, and brown rice.
  • Eat at least five servings of vegetables and fruits every day.
  • Avoid eating high-fat dairy products and look for lower-fat options.
  • Eat more fish.
  • Drink alcohol in moderation.
  • Eat less solid fats like butter, cream, and shortening.
  • Limit your consumption of grilled meats.
  • Limit your consumption of deli processed meats.

ChooseMyPlate.gov is a great online resource to help you make good eating choices.

Map out a better lifestyle.

  • Explore our healthy lifestyles map to find:
    • Places to stay healthy and be active, including the closest public parks and gyms
    • Where to buy fresh produce at local farmers’ markets
    • Healthy recipes you can download
    • Free cancer screenings
  • Visit our blog for recipes, and tips on eating right and staying active.

Get moving to stay healthy.

Here are some fun ways to get your 60 minutes of activity a day:

  • Pick activities you like doing, such as walking, biking, or dancing.
  • Start by doing at least 10 minutes of activity at a time.
  • Build up to 60 minutes of physical activity every day.

To maintain a healthy weight, eat five or more vegetables and fruits daily, spend no more than two hours a day watching television or playing video games, be physically active at least one hour a day, and drink almost no sugar-sweetened beverages.

Need help buying healthy food for your children?

The Women, Infants, and Children Program (WIC) provides help to pregnant women, breastfeeding women, and women who are not breastfeeding but who delivered a child six months prior, and to children and infants who are less than five years old and reside in Delaware, have a nutritional risk, and meet income guidelines.

Call 800-222-2189 or 2-1-1 toll-free for more information.

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