Healthy EatingImportant nutrients that young adults of ten overlook include protein, calcium, potassium, healthy omega-3
f ats, and f olic acid (f or women during their reproductive years). Pay attention to portion sizes and get in the
habit of chewing your f ood slowly. Take supplements as recommended by your health care provider.
plenty of f ruits and vegetables, whole grains, lean protein and low- or nonf at dairy products.
Physical ActivityExercise regularly and maintain a healthy weight by limiting fast foods and processed foods and eating
plenty of fruits and vegetables, whole grains, lean protein and low- or non fat dairy products.
Preventive Health CareHave a medical check-up at least every 2 years, or as recommended by
your health care provider, including blood pressure screening.
For women: Have a gynecological exam, clinical breast exam and Pap test
every 2 to 3 years, or as recommended by your health care provider.
Prenatal care is important--contact your doctor if you think you may be pregnant.
For men: Have clinical testicular exam as recommended by your health care provider and perf orm regular
Healthy EatingTo f eel our best in our 30s, it's important to eat a healthy diet, including plenty of vegetables, f ruits, whole
grains, lean protein and low- or nonf at dairy products. Essential vitamins, minerals and other nutrients, such as
iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help ensure good
health in our 30s and beyond. It's also important to limit our intake of processed foods and fast foods, take
steps to reduce the amount of sodium (salt).
Physical ActivityFind time to exercise regularly. Most of us know that regular exercise has a number of health benef its. It can
help us look and f eel better, improve our mood, and lower our risk f or heart disease, certain types of cancer
(including breast cancer) and osteoporosis (bone loss). But actually making time f or exercise can be dif f icult.
Preventive Health Care-Quit smoking prevent getting lung cancer
-Wear sunscreen to prevent getting sking cancer
Drink in moderation
-Keep blood pressure and cholestero levels in a healthy range
Healthy EatingContinue eating healthy and maintain it like you should be the years before. Healthy habits like eating right,
exercising regularly, getting enough sleep, not smoking, drinking alcohol
only in moderation, and wearing your seat belt can help reduce your risk
f or a number of chronic medical conditions.
Healthy Activities30 continuous minutes of cardiovascular exercise five days per week. The goal of a 40-year old woman should be to maintain the muscle mass that she has so it doesn't decline as she ages.Maintaining flexible muscles is another important component of your workout at age 40. Bone loss typically occurs more predominantly after age 50 it is wise to start incorporating exercises that will promote bone health earlier on.
Preventive Health CareRecommendations f or medical exams, screening procedures and routine tests in your 40s vary depending on
your f amily history, your overall health and your personal risk f actors. According to the National Institutes of
Health (NIH), the goals of routine health care in your 40s are to develop and maintain the doctor-patient
relationship, encourage a healthy lif estyle, screen f or disease, assess risk f or medical problems and update
Healthy EatingEat healthy. Pay attention to good nutrition and cut back on sodium (salt) in your diet. Limit f oods that are
high in unhealthy f at and be sure to get plenty of f ruits and vegetables, lean protein, healthy f ats (omega 3s),
whole grains, f iber, vitamins and minerals each day. Talk to your health care provider about your daily
requirements and ask whether you should consider taking nutritional supplements.
Healthy ActivitiesStay active—physically and mentally. Get at least 30 – 60 minutes of physical activity on most days of the
week, including aerobic exercise f or heart health and weight-bearing exercise to reduce your risk f or
osteoporosis. Walking, jogging, biking, swimming, hiking, dancing and weight lif ting are good choices. Find a f ew
activities you enjoy—you’ll be more likely to stick with it. Talk to your health care provider bef ore you begin any
Preventive Health CareRecommendations f or medical exams, screening procedures, routine
tests and immunizations in your 50s vary depending on your f amily
history, your overall health and your personal risk f actors.
Healthy EatingEat healthy. Good nutrition is an important diet goal as you get older. Limit processed f oods and those
that are high in f at and/or sugar. Aim to eat a wide variety of f oods, including:
Fruits and vegetables (4-5 servings per day)
Fiber-rich, whole grains (3 servings per day)
Non- or low-f at dairy products (2 or 3 servings per day)
Lean meats and proteins, such as skinless chicken, f ish that is high in omega-3 f atty acids
(salmon, trout, herring), legumes, nuts and seeds.
Healthy ActivitiesExercise regularly. Get at least 30 minutes of exercise on most days of the week. (Be sure to talk to
your health care provider bef ore beginning an exercise program.) It's important to f ind the right type of
exercise f or your body and choose an activity you enjoy doing, whether you've always been active or are
just getting started. Walking, swimming, water aerobics, bowling, dancing, light weight training and
resistance training can be good choices.
Preventive Health CareSee your health care provider regularly f or check-ups, health screenings and diagnostic tests, and
immunizations. Recommendations vary and are af f ected by several f actors, including overall health.