THE GUIDE TO HEALTHY LIVING
HOW TO USE THIS GUIDE:
1. Read about ways to take care of yourself
2. Talk about what is important to you.
3. Cut out the last page and fill in with your plan.
4. Post it in a place you will see it every day.
1. TAKE CHARGE OF YOUR HEALTH
BEING SELF-DIRECTED: Being a self-directed person means taking charge of your own health. Think about how you want to feel, gets up port and make a plan so you can do the things that are important to you.
2. A HEALTHY LIVING GOAL:
What is a healthy living goal?
A healthy living goal is your own idea about how you want to feel and the things you want to
do so you feel good.
How do you make a healthy living goal?
Take time and think about what is important to you about your health.Pay attention to how you want
to feel and what kinds of things you want to do. Many people use Think, Plan, Do to help them
set goals and take steps to be successful and healthy.
THINK (Set the Goal)
What is important to me?
How do I want to feel?
Is there anything special I want to do?
PLAN (Take the Steps)
What you will do to feel better and be healthy. This is an important part of your plan because it
means you will take action.
3. FOOD DIARY
KNOW WHAT YOU ARE EATING
A food diary is a chart where you write down what you eat and drink. Keep a food diary for 2
days. Talk with a friend about what you ate, and if the food choices will help you become healthier. Didyouneedallthefood? The food diary will help you when you make your healthy living
Whenyoueathealthyfoodsyoufeelbetter, have more energy, can lose weight and move easier.
Eating healthy foods is a way of taking care of yourself.
Vegetables: carrots, green, beans
Protein: meat, chicken, fish
Starch: bread, pasta, rice
GOOD QUESTIONS TO ASK YOURSELF
Am I really hungry?
Am I really thirsty instead of hungry?
Would drinking water make me feel better?
Do I really want to eat or want something else?
THE RIGHT PORTION
Think about how much you eat at each meal. Putting a small amount of food on your plate can help you eat
A GOOD IDEA – A PORTION CONTROL PLATE
Think of your plate as a clock. Between 12 and 3 is for starch [example: potato,rice,pasta] between 3 and 6 is for protein [example: chicken, fish ] and the part between the 6 and 12 is for vegetables.
MEASURING YOUR FOOD:
Knowing how much you eat is a good way to lose weight or stay fit.
EASY WAYS TO MEASURE SOME FOOD:
One teaspoon = top of your thumb to the
One tablespoon = your whole thumb
3 oz. of meat = a deck of cards
1 cup = a tennis ball
4. EATING ONE PORTION
Examples of the right portion, which means servings of food, at one time that most of us like to eat.
Peanut butter, one tablespoon
Spaghetti, one cup Cereal
Butter, one teaspoon
Steak, 3 Ounces
Muffin, 3 inches wide
GOOD EATING IDEAS
Use smaller bowls or plates for your meals.
Turn off the TV when eating.
Stop eating when you feel full.
Share with a friend
TIPS AND TRAPS
Take your time, eat slower.
Try fruit instead of drinking fruit juice.
Drink more water less soda.
Listen to your body and stop when you are full.
Eating too quickly.
Eating when you are full.
Watching TV while eating.
Eating super-size fast food.
Walk when you can: Try walking more and using stairs instead of elevators.
New movement: Try new ways to move and stretch when you sit, lie down or stand.
I like Plus One: Think of an exercise you like, then add a new idea. Ask for support.
SOME IDEAS TO TRY:
Keep a diary of your progress and how you feel.
Put inspirational thoughts in a place where you will see them.
Get support when you need to talk to someone.
Meditate or take few minutes to think about good things you have done.
Listen to calming music you like.
Surround yourself with positive people.
Author: Sandip Majumder
Sandip Majumder is the founder of IndiaTicker. He is the brain behind all the SEO and social media traffic generation on this site.His main passions are reading books, cricket and of course blogging.