🥗 Nutrition

• Fill half your plate with vegetables and fruit at every meal.
• Choose whole grains over refined carbs for lasting energy.
• Limit sugary drinks. Water and milk are the healthiest options.
• Keep healthy snacks handy like yogurt, nuts, fruit, cheese, or hummus with veggies.

🏃 Movement & Fitness

• Aim for at least 30 minutes of activity daily (kids: 60 minutes).
• Make movement a family habit such as walking after dinner, bike rides, or weekend park visits.
• Reduce screen time and add stretch or play breaks between long sitting periods.

😴 Sleep & Routine

• Adults: 7–9 hours | Kids: 8–12 hours depending on age.
• Keep a consistent bedtime, even on weekends.
• Avoid screens 30–60 minutes before sleep to improve rest quality.

💉 Preventive Care

• Stay up to date on vaccinations and routine health screenings.
• Book annual checkups even when you feel healthy.
• Wash hands often, especially during cold and flu season.

❤️ Family Health Awareness

• Know your family medical history. It can help with early detection and prevention.
• Monitor changes in mood, energy, weight, or sleep and discuss them with your doctor.

🧪 Screening & Early Detection

• Keep track of recommended tests based on age and risk (blood pressure, diabetes screening, pap tests, cholesterol, etc.).
• Early detection saves lives. Don’t delay follow-ups your doctor recommends.