15 Point Healthy Lifestyle Checklist

To make things easier for you, I’ve put together a checklist so you can make lifestyle changes, which will help control or prevent diabetes and heart problems.
Remember, don’t try to change everything at once. Instead, choose a few things you think you can manage right now, then come back to the list at a later date and make some additional changes:
**Check off each bullet point as you make each change successfully**

• I will eat at least 5 servings of fruits and vegetables each day.
• I will eat less fat, especially saturated fat, trans fat, hydrogenated oils, lard, and shortening.
• I will regularly choose lean meats and healthy meat substitutes, such as dried beans and peas (kidney beans, soy bean, chickpeas), lentils, and tofu.
• I will get healthy fats from olive or canola oil, nuts, avocados, and oily fish (1-2 times each week) for example fresh tuna, salmon, or mackerel.
• I will use baking, roasting, or grilling, rather than frying foods most of the time.
• I will focus on getting lots of fiber into my diet, from healthy foods such as oatmeal, oat bran, fruits, vegetables, dried beans and peas.
• I will make sure I am not eating too much salt—maximum of 6g per day.
• I will choose water and other low-calorie drinks, rather than sodas, juices, and other sugar-laden drinks. I will also try to control my alcohol consumption (no more than 1 to 2 drinks per day).
• I will watch my calorie and fat intake by cutting back on sugary, fatty junk food, such as potato chips, cookies, cakes, and full-fat ice cream.
• I will control my portion sizes—healthy plate proportions are ¼ meat or alternative, ¼ carbohydrate, ½ vegetables or salad.
• I will try to be more physically active—aiming for at least 30 minutes, 5 times each week.
• I will take my medications at directed by my doctor.
• I will quit smoking.
• I will try to maintain a healthy weight.
• I will continue to monitor my ABCs—A1C (try to maintain below 7), blood pressure (below 130/80 mmHg), and cholesterol (HDL men: above 40 mg/dl, HDL women: above 50 mg/dl; triglycerides: below 150 mg/dl; and LDL: below 100 mg/dl).