Ignorance Is (Not) Bliss

choose173x115The testimony section of each Health Tip is a place where I can share some of the letters I have received. These testimonies are always such an inspiration to me and I hope also to you. I read every one of them. If you have something to share regarding how your health has improved on the Hallelujah Diet I would sure appreciate your sharing it with me so that I can share it with all our Health Tip readers. Send your testimony by clicking here! “Dear George, You are such an inspiration to all of us who follow the Hallelujah Diet. I read them regularly and would really miss them if you were to stop writing them. You are such a wonderful example of how healthy a person can be at age 80 because they have consumed a healthy diet and lived an active lifestyle.
I too follow the Hallelujah Diet even though there are temptations to cheat all around me. I have found that the motivation for me to stick with the diet is how alive I feel when I eat the live foods and how listless and sick I feel when I eat mostly dead foods. So my focus is ‘JUST DO IT’!
I made a list of things that have happened to me since starting on the Hallelujah Diet:
  • I have lost 57 pounds – dropped from 205 pounds to 148 pounds
  • I feel healthy and alive instead of sick and depressed
  • I have more energy and stamina
  • I heal quicker
  • I sleep better
  • I am calmer and have more peace
  • I don’t overeat
  • I have body warmth instead of always feeling cold
  • My house is more organized
I could go on, but I know you have heard all these good things happening to so many people after they changed their diet to the Hallelujah Diet. I just want to say thank you! And regarding your retiring, whatever you decide, just remember that George and Rhonda Malkmus will always be synonymous with the Hallelujah Diet.”

Healthy Hearts

The Food Pyramid

  • Build the foundation of your daily eating plan with 6 to 11 servings from the Bread, Cereal, Rice & Pasta Group.

  • Choose an item from the Vegetable group at least 3 to 5 times each day.

  • It's a treat to enjoy 2 to 4 servings from the Fruit Group as part of your daily diet.

  • Limit your selection of Milk, Yogurt & Cheese to just 2 to 3 items per day.

  • Get protein from the Meat, Poultry, Fish, Dry Beans, Eggs & Nuts through 2 to 3 servings every day.

  • Top off your daily eating plan with Fats, Oils & Sweets, but only in small quantities.

Healthy Hearts

Everyday Heart Health Tips

If you're not convinced about the need to develop an exercise program for your life, you can at least try following some of these tips in your everyday routine. Take advantage of any opportunity for exercise. Try some today.
  • Take the stairs instead of an elevator or escalator at school or the mall. Just start with one flight. Soon, you'll be ready for two.
  • Park your car at the far end of the parking lot. The short walk to and from the store or school helps your heart.
  • If you ride a bus or subway, get off a stop before your destination. Walk the rest of the way.
  • If you can, spend a few minutes of your lunch break taking a stroll around the campus grounds. It should help you stay awake after lunch.
  • Think of housework as an extra chance to exercise. Vacuuming briskly can be a real workout.
  • Mowing the lawn, pulling weeds, and raking leaves are chores that can be done yourself as a chance to exercise.
  • If you have a dog, think of the dog as an exercise machine with fur. A brisk walk with the dog is good for both of your hearts. Make it a part of your daily routine.
  • If you have a family, schedule an after-dinner walk. Make it quality time.


10 eye health tips to protect your vision

In a 2012 survey from the American Optometric Association, more than half of the respondents reported that they valued their eyesight more than their memory or ability to walk. However, you may be making little decisions every day that could be compromising your most indispensable sense.
“Constantly interacting with screens, missing out on essential nutrients, forgetting your sunglasses—these innocent-sounding habits can stealthily take a toll on healthy eyes,” optometrist Hilary L. Hawthorne, a trustee of the American Optometric Association, said.
Also, we often skip yearly eye exams, which puts not only our eyes but also our overall health at risk. Fortunately, it’s relatively easy to turn things around. Many of these expert-recommended tips can be done in the blink of a you-know-what.
Related: 3 Eye Problems, Fixed
1. Keep Screens at a Distance
Screens have proliferated far beyond laptops and desktops. Now there are smartphones, tablets, e-readers, and MP3 players—not to mention the screens that we encounter at airports, subway and train stations, movie theaters, and sporting events.
The contrast and the glare of an electronic screen can eventually lead to eyestrain and, in some cases, computer vision syndrome, which happens after prolonged use. Symptoms can include headaches, blurred vision, neck pain, dry or red eyes, fatigue, double vision, and difficulty refocusing.
It’s actually middle-aged people who spend the most time in front of screens—an average of 9.5 hours a day, according to a study by the Council for Research Excellence.
“Not only are we viewing screens for longer periods without breaks, but we’re working with handheld devices at closer distances than we would with printed materials,” said optometrist Mark Rosenfield, a professor of clinical education at the State University of New York College of Optometry, in Manhattan. (And as you age, the closer you are to an object when you read it, the more work your eyes have to do to maintain focus.)
Experts recommend that you keep your eyes at least an arm’s length from a computer screen and 16 inches from a handheld device. However, according to a 2011 paper published in the journal Optometry and Vision Science, people on average hold smartphones about 14 inches away when reading and sometimes as close as seven inches.
If you can’t easily read the text on your handheld’s  screen from at least 16 inches away, increase the font size. To minimize eyestrain with any device, make sure that you’re reading in soft lighting that doesn’t cause glare. For a desktop computer, consider investing in an antiglare filter that clips to the monitor (such as 3M’s, $69, amazon.com).
2. Take Blinking Breaks
In everyday life, we blink about 15 to 20 times a minute. But that rate drops by half when we’re viewing text on a screen.
“Blinking is important because the upper eyelid spreads tears over the front of the eye, or cornea, just like a windshield wiper works,” Rosenfield said. “If you don’t do it enough, the cornea can dry out and feel irritated.”
He recommends using the 20/20/20 rule when staring at a screen: Every 20 minutes, look 20 feet away for 20 seconds so you can blink naturally and give your eyes time to relax. If you suffer from chronically dry eyes, try using a laptop instead of a desktop computer.
Related: Keep Your Eyes Healthy
When you’re looking down at a laptop, less eye surface is exposed and there’s less tear evaporation and your eyes stay more moist. If you have to use a desktop, raise your chair or tilt your screen four inches below eye level, as measured from the center of the screen, so you aren’t looking straight ahead. Find more dry eye treatments.
3. Wear Shades
Over time, exposure to ultraviolet (UV) rays can deteriorate vision, leading to cataracts (a clouding of the eyes’ lenses); age-related macular degeneration, or AMD (loss of sight in the center of the field of vision); and noncancerous and cancerous growths on the eyes’ surface, eyelids, and surrounding skin, according to optometrist Rachel Cohn, the owner of the Wink Eyecare Boutique, in Potomac, Maryland.
The American Optometric Association recommends sunglasses that block at least 99 percent of UVA and UVB radiation and that screen out 75 to 90 percent of visible light. Look for an “ANSI” sticker on the sunglasses, which indicates that they meet these guidelines as proven by the American National Standards Institute. And if you plan to spend a lot of time outdoors, it’s a good idea to get sunglasses with lenses that are polarized, which means that they’ve been treated to reduce glare.
Though a new generation of contact lenses can help deflect some of the sun’s harmful rays (such as Acuvue TrueEye, which is popular among dry-eye sufferers), they don’t cover the eyelids, “so you’ll still want to top off with a pair of sunglasses,” Cohn said. Find the perfect sunglasses for your face shape.
Related: 6 Remedies for Tired-Looking Eyes
4. Try a Seafood Diet
You probably know that omega-3 fatty acids can bolster heart and brain health, but they can also decrease your risk of eye disease. According to a study published in the 2011 Archives of Ophthalmology, women who ate canned tuna and dark-fish meat (mackerel, salmon, sardines, bluefish, swordfish) just once a week had a 42 percent lower risk for AMD than those who ate such fish less than once a month.
“Fish oils and fish-oil supplements are loaded with antioxidants that help prevent the damage from free radicals that can cause diseases like AMD,” Tanya Zuckerbrot, a registered dietitian in New York City, said.
Another reason to go fish: Increasing your intake of omega-3s may also support healthier tear film. (Eat at least five to six four-ounce servings of fatty fish weekly.)
5. Go for the Greens
Carrots have a reputation as the go-to vegetable for healthy eyesight, and it’s true that “getting shortchanged on vitamin A, a key nutrient in carrots, could contribute to the deterioration of your vision,” Zuckerbrot said.
But the real star nutrients are lutein and zeaxanthin—pigments found in such foods as dark, leafy greens, broccoli, zucchini, peas, and Brussels sprouts. Researchers from the University of Georgia in Athens discovered that leafy green vegetables may improve vision by reducing the stressful effects of glare and exposure to bright light, because they help absorb some of that light. Find more information on how a healthy diet can protect your vision.
Further evidence for the power of produce: A British study published in the 2011 American Journal of Clinical Nutrition revealed that vegetarians had a 30 percent lower risk of developing cataracts than people who ate 3.5 ounces of meat a day.
6. Start Steeping
You may want to swap that afternoon cup of coffee for green tea: Not only is it hydrating (which helps you produce tears) but the brew also contains catechins, which are among a host of antioxidants (like vitamins C and E, lutein, and zeaxanthin) that may defend the eyes’ tissues from AMD and cataracts. Research from the Chinese University of Hong Kong has proven that catechins are absorbed in the highest concentrations by the tissues in the retina, the part of the eye that detects light.
7. Treat Contacts With Care
Approximately 85 percent of those who wear contacts claim that they’re caring for their lenses properly, but only 2 percent really are, found one study conducted by the University of Texas Southwestern Medical Center, in Dallas.
“One of the most harmful but common infractions is moistening contacts with saliva instead of saline solution,” said Eliot Grossman, the chief of eye health and optometry for LensCrafters, in Orange County, California. “Hundreds of bacteria from your mouth will be introduced directly to your eye, which could cause a serious infection.”
The same is true for water or any other “nontraditional” substance. (In one study, people fessed up to moistening contacts with everything from beer to butter to baby oil.) And always store lenses in fresh solution.
Grossman also recommends removing lenses even before naps and giving your eyes a break by wearing glasses once a week. And to keep your contacts and their case bacteria-free, wash your hands before handling them and replace contacts as frequently as prescribed.
8. Make Over Your Makeup Routine
Bacteria can thrive in mascara, so toss the tube after three months. Also, sharpen liner pencils regularly. It’s okay, of course, to line the base of your lashes, but “putting liner inside the lash line can block the oil glands, which protect your eyes’ surface,” Dr.Ruth D. Williams, a former president of the American Academy of Ophthalmology, said .
9. Get Your Goggles On
You don’t have to work on a factory floor to sustain an on-the-job injury. According to a 2008 study from the American Academy of Ophthalmology and the American Society of Ocular Trauma, of the 2.5 million eye injuries that Americans suffer annually, nearly half happen at home.
“People understand that you need safety glasses or goggles when using power tools. But we should also wear them for things like yard work, basic home repairs—like sawing, sanding, drilling, nailing, painting—and certain cleaning jobs, like cleaning the oven,” said Justin Bazan, a Brooklyn-based optometrist and a medical adviser to the Vision Council. “Chemicals tough enough to clean appliances will damage eyes on contact.”
10. See a Doctor
Even if you’re not among the 81 percent of Americans who need corrective eyewear, experts recommend that all adults get a comprehensive eye exam (during which the doctor dilates your pupils with drops) by age 40. Follow up with yearly exams thereafter or as recommended. Go sooner if you have symptoms such as persistent pain inside or behind your eyes, redness, or gradual loss of vision. You also may need to start earlier if a family member had glaucoma or you have diabetes, which puts you at a higher risk for vision-related issues.
A comprehensive eye exam can also be an important barometer of overall health.
“The eyes are the only part of the body where we can view arteries and veins without surgery or incisions,” said optometrist Andrea P. Thau, an associate clinical professor at the State University of New York College of Optometry and a spokesperson for the American Optometric Association. “This allows an eye doctor to assess your risk for things like stroke, diabetes, cardiovascular disease, brain tumors, aneurysms, and multiple sclerosis.”

10 tips for a healthier heart

Here are some tips to help you look after your heart.

  1. Quit smoking now. Twelve months after quitting, your increased risk of dying from heart disease will be half that of a continuing smoker.

  2. Improve your diet. Include wholegrain cereals, legumes, fruits, vegetables, seeds and nuts in your diet and lower your risk of heart disease.

  3. Exercise regularly. Walk briskly for 30 minutes a day and reduce your risk of heart attack by one third.

  4. Maintain your friendships. People with supportive friendship networks are at less risk of heart disease.

  5. Eat more fish. Oily fish like tuna, sardines or salmon are rich in omega-3 fatty acids and will boost your good cholesterol.

  6. Switch your chocolate choice. Switch from milk chocolate to dark chocolate. When eaten in moderation, dark chocolate is good for your heart.

  7. Limit your alcohol. It is recommended you limit yourself to no more than two standard glasses of alcohol a day if you are a man, or one glass a day if you are a woman.

  8. Avoid salty and high sodium foods. Don’t add salt when preparing or eating your meals.

  9. Have a diabetes test. Uncontrolled diabetes can damage your artery walls and contribute to heart disease.

  10. Make fitness fun. Choose activities that combine exercise and socialising like pilates, water aerobics, dancing, cycling or yoga.

Family Health

ImageHelping families be safer, healthier, and stronger

In the Spotlight

2013 Healthy Living Calendars
Healthy Living calendars promote daily tips to use for a safer and healthier life. Calendars are now available for download.
Kids’ Health RSS
Stay updated with new content from CDC on kids’ health. From this page you can subscribe to CDC or other US Government RSS feeds or view content directly on this page without having to use an aggregator. Subscribe to the Kids’ Health RSS feed.

Healthy Families

Engaged Parents Have Healthier Adolescents
Students whose parents are engaged in their school lives are more likely to practice healthy behaviors and succeed academically.
Chickenpox Can Be Serious: Protect Your Child
Most children with chickenpox completely recover. But it can be serious, even fatal, for babies, adolescents, and adults. Be proactive. Get vaccinated if you are not protected against chickenpox.
Antibiotics Aren't Always the Answer
Antibiotics do not fight infections caused by viruses like colds, most sore throats and bronchitis, and some ear infections. Unneeded antibiotics may lead to future antibiotic-resistant infections. Symptom relief might be the best treatment option.
Traveling Overseas? Consider Getting Insurance
If you are planning an international trip, there are 3 types of insurance you should consider: trip cancellation insurance, travel health insurance, and medical evacuation insurance. These will cover different situations and may give you financial peace of mind, as well as allowing for safe and healthy travel.
Inspiration for a Healthy New Year
Make being healthy your resolution and find ways to get and stay healthy this year. Meet three people who changed their health habits—and their lives. Here are their stories and tips for making healthy living easier.
Helping Parents Cope With Disaster
Anyone who is a parent knows how hard it can be to raise a child. Add a stressful situation, like a natural disaster or other emergencies, and a difficult job gets even harder. If you are prepared for potential disasters, you can be more confident in your ability to keep your family safe, and your children are likely to handle the disaster better as well.

Healthy Communities

Making Health Easier: Healthy Changes Start in Preschool
The video highlights the efforts of one educational organization, Los Angeles Universal Preschool (LAUP), to keep kids healthy at an early age. Childhood obesity now affects approximately one in six kids and disproportionately affects low-income and minority populations.
2013 Student Opportunities in Public Health
Whether you are looking for a summer internship or a year-long fellowship, these programs provide valuable exposure to a wide range of public health opportunities. Jump Start Your Future - Apply Today!
Provider Resources for Vaccine Conversations with Parents
Making time to talk with parents about vaccines during the well-child visit may be challenging. Provider Resources for Vaccine Conversations with Parents help you assess parents' needs, identify the role they want to play in making decisions for their child’s health, and then communicate in ways that meet their needs.
Let's Stop HIV Together
Let's Stop HIV Together highlights the fact that HIV touches every corner of American society and that people with the infection are part of the fabric of our families and valued members of our communities.

Science and Research

2011 Sexually Transmitted Diseases Surveillance: STDs in Adolescents and Young Adults
Sexually Transmitted Disease Surveillance 2011 presents statistics and trends for sexually transmitted diseases (STDs) in the United States through 2011. This annual publication is intended as a reference document for policy makers, program managers, health planners, researchers, and others who are concerned with the public health implications of these diseases.
National Surveillance of Asthma: United States, 2001–2010
The number of persons with asthma increased 2.9% each year, from 20.3 million persons in 2001 to 25.7 million persons in 2010. Of the 25.7 million, 7.0 million were children and 18.7 million were adults. Among children aged 0–17 years, current asthma (prevalence increased at a rate of 1.4% per year.
STD Trends in the United States: 2011 National Data for Chlamydia, Gonorrhea, and Syphilis
STDs are a significant health challenge facing the United States. CDC estimates that 19 million new STD infections occur every year in this country.
HIV Among Youth in the US, Vital Signs
About 50,000 people are infected with HIV each year, and 1 in 4 is 13 to 24 years old. Youth make up 7% of the more than 1 million people in the US living with HIV. About 12,000 youth were infected with HIV in 2010. The greatest number of infections occurred among gay and bisexual youth. Nearly half of all new infections among youth occur in African American males.
Vital Signs: HIV Infection, Testing, and Risk Behaviors Among Youths — United States
Prevalence of diagnosed HIV was 69.5 per 100,000 youths at the end of 2009. Youths accounted for 12,200 (25.7%) new HIV infections in 2010. Of these, 7,000 (57.4%) were among blacks/African Americans, 2,390 (19.6%) among Hispanics/Latinos, and 2,380 (19.5%) among whites; 8,800 (72.1%) were attributed to male-to-male sexual contact.
Suffocation Deaths Associated with Use of Infant Sleep Positioners — United States, 1997–2011
When providing guidance for parents of newborns, health-care providers need to emphasize the importance of placing infants to sleep on their backs in a safe sleep environment. This includes reminders about the American Academy of Pediatrics (AAP) recommendations against side sleep position, ISPs and pillows, comforters, and other soft bedding.
Vaccine Storage and Handling Toolkit
The Vaccine Storage and Handling Toolkit (November 2012) is a comprehensive resource for providers on vaccine storage and handling recommendations and best practice strategies.

Health Tips for Long-Term Travelers

Stuffed suitcase
If you are going to be spending a long time in a foreign country—to go to school or to work, for example—have a plan to protect your health while you’re away from home.

Find a Doctor at Your Destination

Pill bottle and mini globeBefore you go, get checkups from your regular doctor and dentist to make sure everything's in good shape. You still might need care while you're gone, so plan in advance where you'll go if you get sick or are hurt. You might also want to consider getting travel health and evacuation insurance to pay for care, if you need it.
In some countries, there might be a risk of getting counterfeit medicines, so if you take any medicine routinely (such as drugs for high blood pressure or an asthma inhaler), consider bringing a supply from the United States. If you are going to be in another country a long time, make a plan with your doctor about how you will get refills of your medicines.

Avoid Injuries

The number one cause of preventable death in travelers is injuries, particularly traffic accidents. Always wear a seatbelt, be careful when crossing the street (especially in countries where they drive on the left), and try not to be on the road at night in developing countries. Another major cause of death is drowning, so take precautions when swimming, diving, or boating.

Get Vaccinated

Talk to your doctor about what shots you might need to prepare for your trip. You might need booster shots of routine vaccines or travel-related vaccines, depending on your destination. If you think you might travel to surrounding countries while you're gone, tell your doctor—other vaccines might be recommended for those areas.

Prevent Other Diseases

Stack of suitcasesNot all diseases can be prevented by vaccines, so take other measures to protect yourself. Many diseases are spread by mosquitoes or other bugs, so try to avoid being bitten—wear insect repellent when outside, and only open windows if they have screens. If your doctor prescribes a drug to prevent malaria, make sure you take enough for your entire trip, and take it the entire time you are in a malaria risk area.
Travelers' diarrhea is very common in long-term travelers. Be careful about what you eat and drink, and ask your doctor about taking an antibiotic in case you do get sick.

HIV and other sexually transmitted diseases are a risk for long-term travelers, so if you have sex, you should use a condom every time. Bring condoms with you from the United States, since those sold in other countries may not be up to US standards.

Protect Your Mental Health

Being in another culture, especially if you do not speak the language, and away from family and friends can be stressful. Take care of your mental as well as physical health by eating healthfully and exercising regularly. Take along photos of family and friends, and stay in close contact with loved ones at home (see Mental Health & Travel).

Eight tips for healthy eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight diet tips to get started.
The key to a healthy diet is to do the following:
  • Eat the right number of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight. The average man needs around 2,500 calories a day (10,500 kilojoules). The average woman needs 2,000 calories (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.
  • Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs. 

    Get started

    These practical tips cover the basics of healthy eating, and can help you make healthier choices:

     Base your meals on starchy foods

    Starchy foods should make up around one third of the foods you eat. Starchy foods include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can make you feel full for longer.
    Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Learn more in Starchy foods.

    Eat lots of fruit and veg

    It’s recommended that we eat at least five portions of different types of fruit and veg a day. It’s easier than it sounds. A glass of 100% unsweetened fruit juice can count as one portion, and vegetables cooked into dishes also count. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for some dried fruit? Learn more in 5 A DAY.

    Eat more fish

    Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week, including at least one portion of oily fish. Oily fish is high in omega-3 fats, which may help to prevent heart disease. You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.
    Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards. Non-oily fish include haddock, plaice, coley, cod, tinned tuna, skate and hake. Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible.

    Cut down on saturated fat and sugar

    We all need some fat in our diet. But it’s important to pay attention to the amount and type of fat we’re eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
    Saturated fat is found in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies. Try to cut down, and choose foods that contain unsaturated rather than saturated fats, such as vegetable oils, oily fish and avocados.
    For a healthier choice, use a just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. Learn more, and get tips on cutting down, in Eat less saturated fat.
    Most people in the UK eat and drink too much sugar. Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and could contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
    Cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, which contain added sugars: this is the kind of sugar we should be cutting down on rather than sugars that are found naturally in foods such as fruit and milk.
    Food labels can help: use them to check how much sugar foods contain. More than 22.5g of sugar per 100g means that the food is high in sugar. Learn more in Sugars and Understanding food labels.

    Eat less salt

    Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
    Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day. Younger children should have even less. Learn more in Salt: the facts.

    Get active and be a healthy weight

    Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health. Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Check whether you’re a healthy weight by using our Healthy weight calculator.
    Most adults need to lose weight, and need to eat fewer calories in order to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in fat and sugar, and eat plenty of fruit and vegetables.
    Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. You can find information and advice in Lose weight. If you’re underweight, see Underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
    Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn’t have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking. Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.
    After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories but still filling.

    Don't get thirsty

    We need to drink about 1.2 litres of fluid every day to stop us getting dehydrated. This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water, milk and fruit juices are the most healthy. Try to avoid sugary soft and fizzy drinks that are high in added sugars and can be high in calories and bad for teeth. When the weather is warm, or when we get active, we may need more. Learn more in Drinks.

    Don’t skip breakfast

    Some people skip breakfast because they think it will help them lose weight. In fact, research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. Wholemeal cereal, with fruit sliced over the top is a tasty and nutritious breakfast.