How to get healthy this year

How to get healthy this year

Living a healthy lifestyle prevents illness and improves quality of life. Parkland dietitians, physicians and physical therapists offer these proven tips for reaching your weight and fitness goals:


  • Choose an exercise you enjoy and can do safely. Start slowly and gradually increase to 30-45 minutes, five days a week. 
  • Track your progress daily in a journal or fitness tracker. 
  • Find a partner to exercise with you and motivate one another to keep going.


  • Eat healthy meals and learn to control portion sizes. Don’t skip meals. 
  • Make a plan of what you are going to eat for the week and use a grocery list. 
  • Eat three planned meals and one to two healthy snacks like apples, berries, raisins or raw veggies each day. 
  • Try to eat every four to five hours, and have a snack if needed two hours after a meal. 
  • Avoid processed foods; eat more fruits, vegetables, nuts, beans, peas, lentils and whole grains. 
  • Limit sweets, sugar, fat and salt. Drink water instead of sugary drinks. 
  • Read food labels so that you can know your food’s serving size, calories, fat, sodium and carbohydrates. 
  • Get your sleep each night – seven to eight hours is recommended. 

For healthy meal ideas, go to   


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