Healthy Habits Are Timeless: Simple Practices for a Better Life

 Healthy habits are timeless

By the time February rolls around, many New Year’s resolutions have already disappeared. Packed schedules, unforeseen pressures, and daily obligations can make it tough to maintain significant lifestyle adjustments. However, prioritizing health doesn’t necessarily need to commence on January 1, nor does it require flawless execution to yield positive effects.

“Healthy habits aren’t tied to a specific timeline. If a resolution didn’t succeed, it doesn’t imply that you’ve failed. It simply indicates that you can reboot and start anew in a way that feels more attainable and suitable for your life,” remarked Chloé Gonzalez Jackson, a primary care provider with Prisma Health Family Medicine–Hickory. Instead of pursuing drastic transformations, gradual, continuous actions can aid in fostering long-lasting health any time of the year.

One crucial step is to schedule an annual checkup. Routine examinations enable healthcare providers to keep track of vital health indicators such as blood pressure, cholesterol, and blood sugar, many of which may remain symptom-free in their early stages. Preventive visits also offer patients an opportunity to discuss screenings, vaccinations, and worries before they escalate into bigger issues.

Physical activity stands as another essential habit. Strive for at least 30 minutes of exercise on most days. This could involve brisk walking, resistance training, yoga, or swimming. Movement enhances cardiovascular health, aids in weight management, fortifies muscles, and elevates mood. For those with hectic schedules, breaking physical activity into shorter intervals throughout the day can still be beneficial.

Nutrition significantly impacts overall wellness, too. A feasible goal is to consume at least two to three servings of fruits and vegetables daily. These foods supply vital nutrients that bolster digestion, immune system health, and cardiovascular health. Including fruits or veggies in meals or snacks provides a simple method to foster healthier choices without overhauling your complete diet. Another strategy is to be conscious of meat consumption. Introducing a meatless day weekly or decreasing portion sizes can assist in lowering cholesterol levels and promoting heart health. Many animal-based products have cholesterol, whereas plant-based alternatives such as beans, lentils, vegetables, and whole grains offer fiber and other crucial nutrients.

Mental health also warrants attention. Stress can profoundly affect both the body and mind. Techniques like meditation, self-reflection, or journaling can help diminish stress and enhance emotional well-being. Even a few moments of quiet each day can create space to reset and realign. “I urge patients to focus on progress, not perfection. Minor adjustments, such as increasing movement, adding one extra serving of vegetables, or dedicating time to stress management can accumulate to significant improvements over time,” said Jackson.

February can signify a new beginning, too. Even if health ambitions were set aside earlier in the year, it’s never too late to start again. Consulting with a primary care provider can assist patients in establishing achievable goals and formulating a plan that supports their overall health, step by step.

Heart Experts Recommend These 5 Daily Practices for Better Health

 Cardiologists Hope You’ll Start These 5 Practices More Frequently

Tiny adjustments can have significant consequences!

Opt for Unsweetened Drinks

Aim to Quit Smoking

Chocolate-Peanut Butter Treats

Heart specialists assert that minor tweaks in your routine can bring substantial advantages for cardiovascular wellness. They advocate for a more plant-based diet, remaining active, fostering social connections, and selecting unsweetened beverages. If you smoke, they recommend seeking assistance to quit or at least reducing your intake.

What habits do cardiologists wish you’d embrace to safeguard your heart? We consulted three cardiologists to find out. Here’s their expert advice on the essential transformations they endorse for enhanced heart health.

Spoiler alert—there’s no need to prepare everything from scratch or train for a marathon to achieve meaningful outcomes. Simple, manageable changes, like these, can create a significant impact over time!

1. Consume More Plant-Based Foods

Fruits, vegetables, nuts, seeds, legumes, and whole grains—these are all plant-based foods that cardiologists recommend incorporating more often. "Research keeps showing that the more plant-based our diet is, the better it is for heart health, gut health, brain function, and overall well-being," explains the cardiologist. . These foods typically contain less saturated fat—a nutrient that can elevate cholesterol levels when overconsumed. Meanwhile, they are richer in fiber, which can aid in reducing blood cholesterol.

Rest assured, you don't have to eliminate animal products altogether for optimal heart health. Simply integrating more plant-based options into your meals and snacks can help enhance your fiber and nutrient intake. Moreover, their fiber provides an added bonus: it contributes to a sense of fullness. You might find it more satisfying than animal-based foods.

To commence, the cardiologist advises adding a handful of plant-based items such as berries, nuts, seeds, or fresh greens to the meals you already enjoy. 

2. Reduce Sedentary Time

Most individuals lead fairly inactive lifestyles, which can increase the risk of cardiovascular complications over time. Therefore, cardiologists suggest reducing sitting time and increasing movement. “Exercise strengthens the heart by decreasing blood pressure, lowering LDL (‘bad’) cholesterol, elevating HDL (‘good’) cholesterol, and diminishing inflammation,” states cardiologist Randy Gould, D.O. "These small amounts add up over the day and each week," he says.

Dedicated workouts are fantastic, but even a few extra minutes of spontaneous movement can be beneficial! “Increased physical activity, of any sort, is known to be advantageous for heart health,” confirms Chudow. The cardiologists we spoke with recommend integrating movement bursts by parking further from your destination, utilizing a standing desk or walking pad, taking a stroll after dinner, or doing squats throughout the day.

3. Engage Socially

Did you know that your weekend gatherings with friends or family game nights might hold the key to improved heart health? “Loneliness and depression significantly affect heart health. Sharing meaningful relationships and community support enhances not just heart health but longevity,” says a cardiologist. It’s so impactful that a study revealed that poor social ties in middle or older age elevate the risk of cardiovascular disease by 16%. This doesn’t imply you must become overly social; however, if you currently lack social connections, consider visiting loved ones or exploring a new hobby to meet new people. Alternatively, adopting a pet can also be beneficial, as studies indicate it may help shield against high blood pressure and heart disease.

4. Select Unsweetened Beverages

Consuming sugar-sweetened or artificially sweetened beverages can elevate your risk of cardiovascular issues such as stroke, hypertension, and coronary artery disease. While further research is needed to fully understand the effects of artificially sweetened drinks, sugar-laden beverages are thought to contribute to these risks by causing spikes in blood sugar levels. This can lead to increased inflammation, visceral fat accumulation, and insulin resistance, all of which exacerbate heart disease.

As a result, Gould recommends prioritizing unsweetened drinks to safeguard your heart."Cutting back on sugary drinks can help prevent insulin resistance and reduce the chance of getting diabetes mellitus," he explains.   If plain water becomes monotonous, consider trying flavored sparkling water or fruit-infused water. You may also choose low or fat-free milk, unsweetened alternative milks, or unsweetened coffee or tea.

5. Make an Effort to Quit Smoking

Smoking poses a significant risk for heart disease, which is why cardiologists wish to support your cessation efforts. “Quitting smoking aids in decreasing plaque buildup in the arteries (atherosclerosis) as well as reducing inflammation. [This] enhances blood circulation and lowers the risk of clot formation,” says Gould. Its impact is so profound that within four years of quitting, your risk of having a stroke drops dramatically to that of non-smokers. Gould suggests that stopping completely is best, but if you've been smoking one to two packs every day for more than 20 years, it might be better to cut back gradually instead of trying to quit all at once.

The Morning Habit That Transforms Your Gut: Drinking Hot Water Daily

 What Occurs in Your Gut When You Sip Hot Water Each Morning

For some individuals, a morning cup of joe kickstarts their system (if you catch my drift). While caffeine is recognized for invigorating the colon, you might not be aware that straightforward hot water is advantageous to your gut as well. In fact, consuming hot water, which is rooted in Chinese wellness traditions, has gone viral on TikTok. Below, we consulted a physician regarding the gut advantages of sipping hot water in the morning.

Why Sipping Hot Water Can Be Beneficial for Your Gut

It’s crucial to grasp what warm water can and cannot achieve,  A gastroenterologist at OSF Healthcare in Bloomington, Illinois. “Warm water doesn’t dictate digestion, but it optimizes the functional environment, It does this in several ways.

First, it aids in promoting thermal relaxation, which means it calms the smooth muscle in the gastrointestinal tract, allowing things to move with reduced friction, he clarifies. Second, water nudges the stomach, enhancing bowel activity. Moreover, warm H2O makes digestion more effective: “Warm water can slightly thin gastric contents and mucus, aiding digestion to proceed more smoothly, Less congestion leads to fewer blockages.”

For those with sensitive guts, warm water can hydrate without eliciting spasms or bloating, which can occur with icy fluids, 

A Few Suggestions for Drinking Hot Water

Timing is essential, according, “Morning is the optimal time, Earlier in the day, your colon is naturally more alert, and cortisol levels are heightened upon waking, subtly enhancing gut motility, he explains. “Later in the day is still beneficial, but the return on investment is lower, Adding a splash of lemon can promote mild gastric stimulation, while ginger can alleviate nausea and encourage gastric emptying. advises against using powders or overindulging in items like apple cider vinegar.

Stay Healthy This February: The Power of Prioritizing Yourself

 How prioritizing your well-being can help you navigate February

This month may seem never-ending, but it will eventually come to an end.

February has always presented a tangled web of emotions for me. The festive season is behind us, spring feels like a distant dream, and here in the Northeast, the bleak skies and icy temperatures appear to drag on forever. With the flu season peaking, this time of year poses its own set of challenges for anyone managing cystic fibrosis (CF).

This year, the reality of how seasonal affective disorder amplifies my struggles. It’s not solely CF fatigue; it’s the burden of shorter days, restricted time outdoors, and the mental cloud that descends with the early nightfall each evening. The combination of chronic illness and winter blues creates a cycle that’s tough to overcome during this chilly month.

When you’re feeling down and lacking motivation, self-care becomes a heavier task. When treatments are overlooked or rushed, your physical state worsens, which further dampens your spirits.

The secret for me has been letting go of the pursuit of perfection. Ten minutes of stretching counts. Five minutes of breathing exercises counts. Movement doesn't need to be organized or vigorous to be beneficial.

Maintaining connections

February’s timing is particularly harsh. As winter isolation peaks, flu season still insists on caution. I’ve had to think outside the box regarding my connections. Phone calls have made a big return. There’s something special about hearing a friend’s laughter, the nuances in their voice, and the authenticity that text messages simply can’t convey.

Last week, I participated in a virtual webinar. Also, on Sundays, I join virtual church gatherings. Just seeing others on the screen and being present in this way helps me feel more connected. I’ve also started virtual coffee chats and writing sessions, regular video calls with a few friends to catch up or work on writing projects. These interactions remind me that I’m not alone in managing this condition, in facing motivational hurdles, and in struggling with February’s challenges.

Attending to my well-being

On good days, this mindset shift works wonders. On tougher days, it feels more like self-deception. However, even on those challenging days,  and minimized as many obstacles as possible. 

It feels relentless right now, but February will not last indefinitely. I’m learning that managing CF through the tougher months means being kinder to myself, maintaining connections even when solitude seems safer, and moving my body despite my mind’s resistance. It entails recognizing that on some days, merely completing treatments is sufficient, and that this isn’t surrender — it’s simply showing up.

If you’re reading this and facing similar challenges, remember that you’re not alone in finding this month particularly burdensome. Each day, do your best to show up for yourself — through one treatment, one phone call, and one small movement at a time. Spring is just six weeks away. We can get through this!

Note: Cystic Fibrosis News Today serves strictly as a news and information outlet about the disease. It does not dispense medical advice, diagnoses, or treatments. This content is not intended as a replacement for professional medical guidance, diagnosis, or treatment. Always consult your physician or other qualified health provider regarding any questions you may have concerning a medical condition. Never disregard professional medical advice or delay seeking it due to something you read on this website. The views expressed in this column do not reflect those of Cystic Fibrosis News Today or its parent organization, Bionews, and are meant to foster discussion on topics relevant to cystic fibrosis.

Brushing Wrong? A Specialist Shares 5 Simple Ways to Upgrade Your Oral Care

 You’re not brushing correctly. 5 ways to enhance your oral care from a specialist

Tooth decay ranks as the most prevalent noncommunicable illness worldwide, yet cavities can be prevented.

Despite all the “practice” you engage in for your beautiful smile — ideally, you’re brushing two times daily and flossing once a day, year after year — you’d assume you’d be an expert by now.

However, health statistics present a different reality. Tooth decay, encompassing cavities or caries, is the leading noncommunicable disease across the planet, a fact that is true even in the United States. This is despite the understanding that cavities are primarily preventable.

“If a condition that is nearly entirely avoidable is the most common disease among adults and children globally, perhaps we should reassess what we’ve been communicating,” dentist and orthodontic expert Dr. Kami Hoss mentioned to CNN Chief Medical Correspondent Dr. Sanjay Gupta recently on his podcast, Chasing Life.

Countless individuals who diligently manage their daily oral care and biannual dental appointments may still end up with cavities, pointed out Hoss, an educator, entrepreneur, and author of "If An in-depth guide to oral health and how it affects your entire life is called "Mouth Could Talk."

Your mouth on marijuana is no laughing matter

Hoss refers to the mouth as “one of the most crucial organs” in the body, housing a vast ecosystem of oral microbes, saliva, soft tissues, and bones.

Many believe the mouth consists solely of teeth,” he remarked, highlighting its close relation to the lower jaw and the maxilla, which involves the upper jaw, the floor of the nasal cavity, and the orbit of the eye socket. Moreover, “the posture of your tongue influences your breathing, speech, and taste,” he added.

Not to forget, your oral health and teeth also impact your appearance. Oral well-being “affects all these areas,” he said, affecting “systemic health, mental well-being, personal achievements, career successes, our dating experiences, and our financial situation.”

You can listen to the entire episode here.

Hoss is also deeply invested in oral health due to its influence on numerous bodily functions.

“It goes much deeper. For some reason — likely due to the disconnect between medicine and dentistry — we tend to overlook that the mouth is not an isolated part. It is an entry point to your body,” Hoss stated.

 He clarified, "Your mouth is a complex system that incorporates gum tissue, enamel, saliva chemistry, and a live microbiome." "Maintaining biological equilibrium, encouraging natural remineralization, and maintaining a healthy pH are all crucial."

. They can infect the heart, damage joints, spread to the brain, or even injure an unborn child.

But let us go back to the mouth and the seemingly enduring problem of dental decay.The problem is asking the next 100 people I meet today, "What causes cavities?" Since that is the narrative we have been fed, they will all probably respond, "Not brushing enough and consuming too much sweets," Hoss stated. "We need to extend our perspective."

How can you elevate your oral care regimen to better your mouth health? Hoss provides these five recommendations.

Don’t brush immediately after eating

Brushing right after a meal is detrimental to your teeth. It can actually harm them.

He said, "Your mouth becomes acidic and your enamel dissolves briefly after consuming food or liquids, especially acidic ones." He uttered those words. "Brushing during this time can enhance tooth sensitivity and accelerate enamel erosion."

He suggested waiting at least 30 to 60 minutes before brushing. An alternative is to balance the pH in your mouth with an alkaline rinse or mouth spray. Hoss recommended seeking a product with a verified alkaline pH that is free from alcohol, artificial colors, or harsh chemicals.

He pointed out that modern methods emphasize reconstructing enamel in a way that closely simulates the natural formation of teeth. His preferred component? Products containing nano-hydroxyapatite, a substance akin to natural tooth enamel.

He emphasized that modern techniques aim to recreate enamel in a manner that closely resembles the natural development of teeth. His preferred ingredient? Formulations containing nano-hydroxyapatite, a substance akin to genuine tooth enamel.

Additionally, don’t overlook the importance of overall nutrition, which should also enhance enamel well-being. Ensure you’re obtaining sufficient vitamins D3 and K2, which, according to Hoss, aid in directing calcium to its rightful place. Vitamin D, generated when sunlight interacts with your skin, can also be sourced from mushrooms, egg yolks, fatty fish, and various fortified dairy products, non-dairy alternatives, and yogurt. Vitamin K2, which is not found naturally but produced by bacteria, is linked to fermented items like cheese and animal foods such as poultry.

"Oral wellness is optimized when local care and systemic health are in harmony," he remarked.

Man with hand on chest conversing with female medical specialist while seated in examination area

Why the mid-30s are a critical juncture for men’s cardiovascular well-being

Experts Warn: 5 “Healthy” Habits That May Do More Harm Than Good

 Experts Caution These 5 So-Called Healthy Practices Might Cause More Harm Than Benefit

You might believe you're making wise decisions for your well-being, but here’s how certain popular habits can backfire.

Everyone desires to lead a longer, more fulfilling life. That's why many prioritize hydration, emphasize sleep, and opt for nutritious food choices.

However, even the purest intentions can sometimes mislead individuals, and some widely embraced health trends might ultimately have negative effects.

Moreover, recommendations often lack detail. What is beneficial for a top athlete could pose risks for an everyday individual.

Here are a few prevalent health trends that may lead to less-than-desirable outcomes.

Many Americans miss out on substantial financial benefits due to overlooked tax deductions, poorly managed 401(k) portfolios, and hidden investment fees they are unaware of. The average household ends up overpaying around $3,155 each year in unnecessary taxes.

1. Periodic fasting

Periodic fasting has gained popularity as a fashionable diet, primarily because it emphasizes when you consume food rather than what you consume. It alternates between eating and fasting phases, providing the body a break from digestion. The University of California, Davis, remarks that these fasting intervals enable insulin levels to fall sufficiently for the body to utilize fat.

Studies indicate it may enhance cognitive function and memory, support heart health, boost physical performance, and assist with weight management. It could also counter Type 2 diabetes and obesity by improving insulin sensitivity in tissues.

Nevertheless, it's not suitable for everyone. Skipping meals can lead to overeating later or opting for unhealthy comfort foods. Additionally, it may pose risks for those with specific medical issues, individuals taking certain medications, or people with a prior history of eating disorders.

2. Only prioritizing nutritious food for children

Focusing on your children's healthy diet might undermine your own eating habits. A study from the University of Pittsburgh suggests that selecting nutritious meals for kids can prompt parents to indulge in junk food themselves.

Researchers term this occurrence “vicarious goal fulfillment.” When a parent opts for a healthy choice for their child, they unconsciously feel they have achieved their health objectives. This feeling of accomplishment grants them a perceived right to indulge in less healthy options.

The impact is particularly pronounced when parents share meals with their kids. If a parent expects a taste of their child’s healthy dish, they are even more inclined to order something indulgent for themselves.

They might believe that the shared healthy bites offset the unhealthy items, but they end up inadvertently sabotaging their own dietary goals.

3. Sleeping with background noise

White noise machines have transformed into a popular sleep aid, and for good reason. They produce a constant ambient sound that can cover noises that might otherwise wake you up. By smoothing out sound disruptions, white noise assists the brain in ignoring these interruptions, according to Harvard Health.

However, the scientific support for these devices isn’t as robust as one might expect. A review featured in Sleep Medicine Reviews assessed numerous studies and concluded that the evidence supporting white noise as a sleep helper is of “extremely low quality.”

The studies indicated that continuous noise might actually contribute to more fragmented sleep or even adversely affect the brain's ability to process sound.

Harvard Health also cautions that setting the volume too high can lead to long-term hearing damage. If you utilize a white noise machine, it’s advisable to keep the volume at a low level and position it away from the bed.

4. Consuming diet soda

It’s tempting to think you’re making a healthier choice by replacing regular soda with a diet version — avoiding sugars and calories. However, experts warn that zero-calorie sweeteners may confuse your metabolism rather than aid it.

As per University Hospitals, artificial sweeteners can mislead the body’s insulin response, potentially resulting in weight gain and an elevated risk of Type 2 diabetes.

It’s not beneficial for your brain either. Recently, it’s been noted that daily consumption of artificially sweetened beverages correlates with nearly tripling the risk of stroke and dementia.

Long-term studies suggest that diet sodas may accelerate cognitive decline and contribute to severe cardiovascular problems such as heart attacks.

5. Overhydrating

While health professionals often urge us to increase our water intake, it is indeed possible to consume too much. This condition is called water intoxication, disrupting your body's electrolyte balance. In severe cases, it can become life-threatening, according to the Cleveland Clinic.

This occurs when water intake exceeds your kidneys' ability to filter it out — typically more than 1 liter per hour. Excessive fluid dilutes sodium levels in your bloodstream, leading to a condition referred to as hyponatremia. When sodium levels drop excessively, fluids surge into your cells, causing them to swell.

This swelling becomes dangerous, especially when it affects the brain, potentially resulting in seizures or a coma.

While uncommon, specific populations are at a greater risk. Endurance sports enthusiasts such as marathon participants are vulnerable as they frequently consume significant quantities of water during competitions. This issue also impacts military personnel in training, individuals working in extreme heat, or those experiencing particular mental health challenges.

To ensure your safety, let your thirst be your compass and monitor the shade of your urine. It should resemble light lemonade, rather than being completely clear.

How Physical Activity Enhances Your Well-Being

 How Physical Activity Enhances Your Well-Being

Safeguard your heart, regulate your blood sugar, and alleviate stress.

If there existed a remedy that was cost-free, free from adverse effects, and capable of enhancing nearly every aspect of your health — would you take advantage of it? Great news: it’s already available. It’s exercise.

Heart disease continues to be the leading cause of mortality in the United States, but several of its significant risk factors — diabetes, hypertension, high cholesterol, obesity, sedentariness, smoking, and anxiety — can all be mitigated with regular physical activity. Exercise is one of the rare activities demonstrated to beneficially influence all of them.

Five Ways Physical Activity Will Enhance Your Health

Improved blood sugar control: Engaging in physical activity assists your body in utilizing sugar more efficiently. Individuals with diabetes should monitor their glucose levels before and after exercising and carry quick-sugar options like juice or glucose tablets. Many people even lower or halt their medication under medical guidance due to regular exercise.

Enhanced cholesterol levels: Physical activity aids in lowering triglycerides by as much as 40% and increases HDL (“good”) cholesterol by 5–8 mg/dL. The secret: consistency and exercising long enough to raise your heart rate.

Reduced blood pressure: During exercise, blood vessels expand to increase blood circulation. Over time, they remain more relaxed, aiding in lowering blood pressure even while resting. Exercise also fortifies the heart, allowing it to pump more effectively with less strain on the arteries.

Weight control: You shed pounds when you expend more calories than you ingest — and exercise helps you do just that. Keep in mind that calories can come from drinks as well. Combine regular activity with nutritious eating for optimal outcomes.

Overall better health: Keeping a healthy weight promotes improved blood pressure, cholesterol, and blood sugar regulation. The American College of Sports Medicine advises at least 30 minutes of activity, 3-5 days a week.

The risk of cardiovascular death increases by 18% for every hour spent watching television, most likely as a result of extended sitting.

Small Adjustments Lead to Significant Changes

You don’t require a gym to enhance your health. Boost movement throughout your day with easy habits:

• Take stretch breaks
• Walk to a colleague’s desk instead of texting
• Take a stroll during lunch
• Park farther away
• Opt for stairs
• Switch between sitting and standing
• Stay active while viewing TV
• Walk inside the mall on chilly or hot days

Unexpected Advantages of Being Active

Regular physical activity doesn’t merely strengthen your body — it can significantly transform your overall well-being in ways you might find surprising. From facilitating smoking cessation, to relieving stress, enhancing confidence, and improving sleep quality, physical activity wields powerful effects on both your mind and body. Here are some means to boost your health:

Easier to quit smoking: Exercise diminishes nicotine cravings and withdrawal effects. Smoking and physical activity are at odds — smoking reduces oxygen levels, making exertion feel tougher, while exercise enhances lung capacity, energy, and mood.

Stress alleviation: Physical activity elevates endorphins — the brain’s natural “feel-good” compounds. Whether it’s taking a walk, engaging in a run, or attending a workout session, movement dissipates daily stressors and helps you maintain composure and focus.

Increased confidence and improved sleep: Exercise elevates mood, alleviates mild depression and anxiety symptoms, and fosters deeper, more restorative sleep.

Nutrition + Activity: Your Recipe for Better Health

Optimal health begins with two essentials: nutritious eating and consistent activity. By combining a well-balanced nutrition plan with regular exercise, you supply your body with the energy and movement it requires to operate optimally. You can tailor a healthful eating strategy at: Following the MyPlate Food Guide: Care Instructions

American Heart Association fitness recommendations

• Moderate-intensity aerobic exercise: 30+ minutes, 5 days/week OR vigorous intensity: 20+ minutes, 3 days/week
• Strength training: 8–10 exercises targeting major muscle groups, twice weekly
• You can alternate between moderate and vigorous activities
• Moderate engagements should span a minimum of 10 minutes
• Household chores usually do not count towards activity objectives

NIH suggested macronutrient ranges

• Carbohydrates: 45–65%
• Added sugars: ≤25%
• Fats: 20–35%
• Protein: 10–35% (approximately 0.8 g/kg/day)

• Daily fiber requirements

• Men <50: 38 g/day 
• Women <50: 25 g/day 
• Men >50: 30 g/day 
• Women >50: 21 g/day

Based on a 2,000-calorie diet, aim for: 

• 2 cups of fruit + 2.5 cups of vegetables daily (with weekly variety goals)
• 6 oz of grains (half from whole grains)
• 3 cups of low-fat or fat-free dairy
• 5.5 oz of protein daily, encompassing seafood, plant proteins, poultry, and eggs
• 12 g of oils daily (opt for healthy sources)
• Aim for 1-2 pounds every week if you are aiming to reduce your weight. Plateaus are common; constancy is more important than flawlessness.