Simple Healthy Habits

1. Daily Exercise
☐ 30 minutes of moderate activity today
☐ 150 minutes of physical activity this week

2. Balanced Diet
☐ Ate at least 2 servings of fruits/vegetables today – more info below
☐ Limited processed foods and added sugars
☐ Drank at least 8 glasses of water

3. Adequate Sleep
☐ Slept 7–9 hours last night
☐ Went to bed at the same time as usual

4. Mindfulness and Stress Management
☐ Practiced deep breathing or meditation today
☐ Took a short break to reduce stress

5. Avoid Harmful Habits
☐ Limited alcohol intake today
☐ Avoided tobacco
☐ Reduced screen time before bedtime

6. Regular Health Check-ups
☐ Scheduled a health check-up this month
☐ Tracked a health metric (e.g., blood pressure, weight, steps)

Tips

An average person may need to eat between 1600-3000 calories per day. Recommendations are higher for men (2000-3000) than women (1600-2400). The average recommended intake for Macronutrients (Macros P/F/C) is 10% to 35% of protein, 20% to 35% of fats, and 45% to 65% of daily calories from carbohydrates.

Macronutrients are the primary nutrients your body need in large amounts to provide energy and support vital functions.

There are also Micronutrients such as vitamins and minerals which we only need in smaller quantities but are essential for our health. Typically, we only need fewer than 100 milligrams each day. Remember these ranges varies depending on your age, sex, activity level, and health goals.