Bismarck Cancer Center
A Healthier New Year

Happy New Year! Did you make a New Year's resolution? Millions of Americans make resolutions every January hoping to improve their health by losing weight, getting fit, or eating healthy. Make this he year you and your family lead a healthier lifestyle by following these 4 tips:

TIP #1 - Eat the Right Amount of Calories for You: Everybody requires a different amount of calories depending on their age, gender, height, weight, and physical activity level. To determine the appropriate amount of calories for you, enter your information into the Daily Food Plan by USDS's MyPlate to receive a personalized plan.


TIP #2 - Build a Healthy Plate by Following the MyPlate Guidelines:

  • Make half of your plate fruits and vegetables.
  • When consuming dairy foods, switch to fat-free or low-fat (1%).
  • Make at least half your grains whole grains.
  • Vary your protein food choices.

TIP #3 - Cut Back on Foods High in Solid Fats, Added Sugars, & Salt: Consuming foods high in solid fats, added sugars, and salt may increase the risk of certain chronic diseases. Drink water instead of sugary drinks and select fruit for dessert. Add spices or herbs to season food instead of adding salt and compare sodium in foods like soup, bread, and frozen meals. Eat cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs in moderation.

TIP #4 - Be Physically Active Your Way: It is important to be physically active your way. Start by doing what you can and picking activities you like for at least 10 minutes at a time. To gain the most health benefits, adults should aim for at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week and youth should do 60 minutes (1 hour) or more of physical activity daily.

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