New Year Plan! Where do you start?

Adopting new, healthier habits may protect you from serious health problems like obesity, diabetes and heart disease. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy.

Eating healthy shouldn't be hard here are some easy nutrition tips to follow:

  • Make half your plate fruits and vegetables. Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals.
  • Drink water instead of sugary drinks. Cut calories by drinking water or unsweetened beverages.
  • Eat some seafood.  Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat).
  • Cut back on solid fats. Eat fewer foods that contain solid fats (butter, margarine, or shortening)
  • Snack Healthy. For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
  • Ways to Reduce Fat, Salt, and Sugar. Choose baked or grilled food instead of fried.  Serve fruits as everyday desserts. Skip adding salt when cooking; instead use herbs and spices to add flavor.
  • Controlling Portion Size. Don't clean your plate or bowl if you're full, instead save leftovers for tomorrow's lunch. Use smaller plates to control portion sizes.
  • Not So Fast! Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories.
  • Do not eat straight out of a box or bag. Take out one serving according to the food label to prevent overeating.
  • Make a plan! The MyPlate Plan shows your food group targets – what and how much to eat within your calorie allowance.

Get moving for better health!  Moving more can make you healthier by relieving stress, improving your sleep, increase your energy level and reduce your risk from chronic disease. It's recommended that adults should aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.  

  • Take 10. Do at least 10 minutes of activity at a time to reach your weekly goal. Take a walk on your lunch break. 
  • Start activities slowly and build up over time. If you are just starting physical activity, build up slowly. This will help to prevent injury
  • Make active choices throughout the day.  Every little bit of activity can add up and doing something is better than nothing. Take the stairs instead of the elevator, go for a 10-minute walk on your lunch break, or park further away from work and walk.
  • Be active your way. Mix it up — there are endless ways to be active. They include walking, biking, dancing, martial arts, gardening, and playing ball. Try out different activities to see what you like best and to add variety.
  • Set goals and track your progress. Plan your physical activity ahead of time and keep records. It's a great way to meet your goals.
  • Use the buddy system. Activities with friends or family are more enjoyable than doing them alone. Join a walking group, attend fitness classes at a gym, or play with the kids outside. Build a support network — your buddies will encourage you to keep being active.
  • Have fun! Physical activity shouldn't be a chore. It can help you feel better about yourself and the way you live your life. Choose activities that you enjoy and that fit your lifestyle.


Become a Fitness Center Member Through 1/31/2024 and we will waive the $40 initiation fee.

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 Check out the new Wellness@NIH Website as we continue to add content.

Leslie Pont
Program Manager
NIH Wellness Program​​​