Healthy Habits Healthy You

Healthy Habits Healthy You is a diabetes and heart disease prevention program.

Take steps to prevent diabetes and heart disease by making healthy food choices, losing a small amount of weight and moving more every day. Find ways to keep calm during your day to lower your stress.

Download your copy of "Healthy Habits Healthy You: A Diabetes and Heart Disease Prevention Program" to learn more about this program.

Make Healthy Food Choices

Manage Your Weight

Be Active

  • Try to be active for at least 30 minutes, 5 days a week. Up to 60 to 90 minutes daily may be needed for weight loss.
  • Walk in a safe place like the mall or at community centers.
  • Dance and turn up the music when doing household chores.
  • March in place while you watch TV.
  • Learn more about the MoveAbout program and exercise DVDs.

Cut Back on Foods High in Sugar, Fat, and Salt

  • Drink water instead of juice, sweet tea or regular soda.
  • Cut back on candy, pastries, and desserts.
  • Keep a healthy snack with you, like fresh fruit, a handful of nuts, or whole grain crackers.
  • Choose lean meats and poultry without skin, and cook by grilling, baking or broiling.
  • Reduce daily sodium intake to less than 2,300 milligrams (mg).
  • Use oils to replace shortening and butter.
  • Season with onion, garlic, peppers, fresh herbs instead of salt, bacon or cured meats.

Find Ways to Relax and Get More Sleep

  • Try deep breathing, taking a walk, or listening to your favorite music.
  • Aim for 7 to 9 hours of sleep daily. Avoid caffeine, nicotine or alcohol several hours before going to sleep.
  • Think before you eat. Try not to snack when you are bored, upset, or unhappy.
  • Avoid tobacco use.
  • Learn more about Guided Meditation and Tobacco Cessation programs.

This information is intended for individuals who are 18 years and older only and those living in the Sentara/Optima Health service areas.