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Period: to
20-29 years old
Nutrition: at least 2 cups of fruit, 2 1/2 cups of vegetables, 6 ounces of grains, 5 1/2 ounces of protein, and 3 cups of dairy everyday.
Doctor: medical checkup every two years, gynecological exam, clinical breast exam and pap test.
Mental health: create balance in my life, take on new challenges, and make time for things I enjoy.
Exercise: do this regularly, maybe play tennis or morning walks with the dog.
Sleep: 9-10 hours of sleep. -
Period: to
30-39 years old
Nutrition: at least 1 1/2 cups of fruit, 2 1/2 cups of vegetables, 6 ounces of grains, 5 ounces of protein, and 3 cups of dairy everyday. Also need essential vitamins, ex: iron.
Doctor: monitor BMI, gynecological exam, clinic breast exam and pap test, skin cancer screening, and cholesterol screening.
Mental Health: reduce stress, make time for myself, balance responsibilities.
Exercise: 30-60 minutes every other day.
Sleep: 9-10 hours of sleep. -
Period: to
40-49 years old
Nutrition: at least 1 1/2 cups of fruit, 2 1/2 cups of vegetables, 6 ounces of grains, 5 ounces of protein, and 3 cups of dairy everyday.
Doctor: physical, dental, and eye exams, blood pressure screening, diabetes screening, immunizations, colorectal cancer screening, and baseline skin exam.
Mental Health: manage stress with exercise, balance between family and work load.
Exercise: 30 minutes every other day.
Sleep: 9-10 hours. -
Period: to
50-59 years old
Nutrition: at least 1 1/2 cups of fruit, 2 cups of vegetables, 5 ounces of grains, 5 ounces of protein, and 3 cups of dairy everyday.
Doctor: physical, dental, and eye exam, blood pressure screening, cholesterol screening, diabetes screening, skin exam, breast exam, mammogram and pelvic exam.
Mental Health: challenge your mind, stay in touch with family members, take up a new hobby.
Exercise: 30-60 minutes every other day, do some aerobic exercise for heart health.
Sleep: 9-10 hours of sleep. -
Period: to
60-69 years old
Nutrition: at least 1 1/2 cups of fruit, 2 cups of vegetables, 5 ounces of grains, 5 ounces of protein, and 3 cups of dairy everyday.
Doctor: flu vaccine, blood pressure screening, bone density test, breast and mammogram exam, colonoscopy, dental exam, eye exam, blood glucose test, and pneumonia vaccine.
Mental Health: watch out for memory loss or confusion.
Exercise: 30 minutes every other day, play some tennis.
Sleep: 9-10 hours of sleep.