Know Your Numbers – All Of Them

Number of cigarettes the American Heart Association recommends Americans smoke per day
No tobacco use is safe for you or those around you. Your first health goal if you use tobacco: stop.

A healthy body mass index (BMI)
To calculate your BMI, use this equation:

[Weight in pounds x 703]
Height in inches²

BMI 25-29.9 indicates overweight; BMI 30 or greater indicates obesity. Speak with your Hy-Vee dietitian for more information about your body mass index.

Daily physical activity goal (in minutes)
Aim for 150 minutes per week of moderate intensity activity (30 minutes, 5 days per week) or 75 minutes of vigorous activity per week. Choose activities that you enjoy, such as walking, biking, swimming or dancing. Consult your health care provider before beginning any exercise program.

Fasting blood sugar concentration at which pre-diabetes is diagnosed
Pre-diabetes occurs at a fasting blood sugar of 100-125 mg/dL; diabetes is diagnosed at 126 mg/dL. Aim for a fasting blood sugar below 100 mg/dL.

Upper end of the healthy blood pressure range

These ranges represent risk for a generally healthy adult. Consult your health care provider for goals that are appropriate for you. (source: National Heart, Lung and Blood Institutes of the National Institutes of Health)

Total cholesterol concentration below 200 mg/dL is desired
Total cholesterol does not tell you the whole heart-health story. Look to your LDL (bad) and HDL (good) cholesterol for more information; these contribute to the total cholesterol number.

Consult your health care provider for goals that are appropriate for you. (source: National Cholesterol Education Panel/NCEP, Adult Treatment Panel/ATP III report from the National Heart, Lung and Blood Institutes of the National Institutes of Health)

Weekly limit of processed meat servings (3 ounces each)
Processed meats include sausage, hot dogs, jerky and lunch meats. Aim for fresh or frozen lean meat and poultry.

Ounces of fiber-rich whole grains to consume per day
Experiment with muffin, hot cereal, pilaf and other recipes calling for whole grains, grasses and seeds:

One ounce of most grain foods is ½ cup cooked; oatmeal and whole wheat spaghetti are examples. One slice of 100% whole wheat bread or one-half of an English muffin, hot dog or hamburger bun also counts as one ounce of grain.

Servings of nuts, seeds and legumes to consume per week
One serving equals this amount:

Cups of fruits and vegetables to consume per day

Break down this goal to make it achievable. Consider this fruit and vegetable plan:

Breakfast: 1 small banana
Lunch: 1 cup vegetable soup
Snack: an apple the size of tennis ball
Supper: 2 cups tossed salad, topped with tomato, onion or other vegetables

Include produce that is high in soluble fiber, including apples, bananas, berries, broccoli, cabbage, carrots, corn and oranges. Your Hy-Vee dietitian can provide more fiber-rich fruit and vegetable ideas.

Ounces of fish, preferably oily fish, to consume per week; also the acceptable daily limit of saturated fat (as a percent of total calories)
Plan a 3-2-2 protein pattern for the main meal – usually supper - each week. Plan to have lean meat or poultry three nights a week, omega-3-rish fish or seafood two nights, and meatless meals two nights. Omega-3 fats, found in salmon, mackerel, tuna, lake trout and other oily fish, promote healthy cholesterol levels, reduce inflammation and help to maintain healthy arteries.

Weekly limit of sugar-sweetened beverages limit (in ounces)
Consume no more than five ounces per day, average, of sweetened soda, sports drinks, energy drinks and fruit beverages.

Daily sodium limit (in milligrams)
Reduce use of processed food; choose reduced-sodium or no-salt-added canned foods and avoid adding salt to food. Low-odium foods contain 140 mg sodium or less per serving.