Eat a Healthy Diet

Make healthy food choices like
fruits, vegetables, whole grains, lean
meats, and low-fat dairy products.

Move More, Sit Less

Get at least 150 minutes
of moderate-intensity aerobic
activity every week, plus
muscle-strengthening activities
at least 2 days a week.

Rethink Your Drink

Substitute water for sugary
or alcoholic drinks to reduce
calories and stay safe.

Get Enough Sleep

Adults need at least
7 hours of sleep
per night.

TIP

Being active during
the day can help you
fall asleep at night.

Quit Smoking

You can do it!
Call 1-800-QUIT-NOW
for free support.

Be Sun Safe

Wear layered clothes and apply
broad-spectrum sunscreen
with at least SPF 15.

DID YOU KNOW?

Even in cold weather, the sun can
damage your skin. UV rays, not the
temperature, do the damage.

Brush Your Teeth

Brush twice a day
with fluoride toothpaste.

Get Your Checkups

Visit your doctor regularly for
preventive services like cancer
and diabetes screenings.

Learn Your Health History

Talk to your family and your
doctor about your family
health history.