HEALTHY LIFESTYLE CHOICES FOR MEN Stay Away from Tobacco There is no safe form of tobacco. If you smoke or chew tobacco, stop! Encourage the people around you to quit. Call us at 1-800-227-2345 for help or see our Guide to Quitting Smoking for information about quitting. Maintain a Healthy Weight Being overweight or obese can raise your risk of many different types of cancers. You can control your weight with the choices you make every day for healthy eating and exercise by: -- Avoiding excessive weight gain -- Balancing the calories you take in with the amount of physical activity you do If you are overweight, get to a healthy weight and stay there. Watching your portion sizes is an important part of weight control – especially for foods high in fat and sugar. Low-fat and fat-free doesn’t always mean low-calorie, so read labels and try to eat fruits, vegetables, and whole grains in the place of higher-calorie foods. Get Moving -- Adults: Get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. -- Children and adolescents: Get at least 1 hour of moderate or vigorous intensity activity each day, with vigorous activity on at least 3 days each week. -- Don’t be a couch potato - Limit the amount of time you spend sitting. Eat Healthy Eat at least 2 ½ cups of vegetables and fruits each day. They contain many vitamins and minerals, fiber, antioxidants, and other good-for-you substances. Because they are generally low in fat and calories, they may also help you maintain a healthy weight, which helps reduce your risk of cancer.Choose whole-grain rice, bread, pasta, and cereal instead of processed (refined) grains. Look for whole wheat, pumpernickel, rye, or oats as the first ingredient on the food label. Limit the amount you eat of processed meats like cold cuts, bacon, and hot dogs, and red meats, such as beef, pork, and lamb. Instead, try lean meats (look for loin or round in the name, and the amount of fat on the meat) in smaller portions, skinless poultry breasts, fish, or legumes (peas and beans) as healthier sources of protein. Limit How Much Alcohol You Drink Men should have no more than 2 drinks per day, and women should have no more than 1 drink per day. A drink is 12 ounces of regular beer, 5 ounces of wine, or 1 ½ ounces of 80-proof distilled spirits.

1. http://www.fitango.com/categories.php?id=610
Fitango Education
Health Topics
Men's Preventative Health

2. 1
Overview
**Stay Away from Tobacco**
There is no safe form of tobacco. If you smoke or
chew tobacco, stop! Encourage the people around
you to quit. Call us at 1-800-227-2345 for help or
see our Guide to Quitting Smoking for information
about quitting.

3. 2
Overview
**Maintain a Healthy Weight**
Being overweight or obese can raise your risk of
many different types of cancers. You can control
your weight with the choices you make every day
for healthy eating and exercise by:
-- Avoiding excessive weight gain

4. 3
Overview
**Maintain a Healthy Weight**
-- Balancing the calories you take in with the
amount of physical activity you do
If you are overweight, get to a healthy weight and
stay there. Watching your portion sizes is an
important part of weight control – especially for
foods high in fat and sugar. Low-fat and fat-free
doesn’t always mean low-calorie, so read labels
and try to eat fruits, vegetables, and whole grains
in the place of higher-calorie foods.

5. 4
Overview
**Get Moving**
-- Adults: Get at least 150 minutes of moderate
intensity or 75 minutes of vigorous intensity
activity each week (or a combination of these),
preferably spread throughout the week.
-- Children and adolescents: Get at least 1 hour of
moderate or vigorous intensity activity each day,
with vigorous activity on at least 3 days each week.

6. 5
Overview
**Get Moving**
-- Don’t be a couch potato - Limit the amount of
time you spend sitting.
**Eat Healthy**

7. 6
Overview
**Get Moving**
Eat at least 2 ½ cups of vegetables and fruits each
day. They contain many vitamins and minerals,
fiber, antioxidants, and other good-for-you
substances. Because they are generally low in fat
and calories, they may also help you maintain a
healthy weight, which helps reduce your risk of
cancer.Choose whole-grain rice, bread, pasta, and
cereal instead of processed (refined) grains. Look
for whole wheat, pumpernickel, rye, or oats as the
first ingredient on the food label. Limit the amount
you ea

8. 7
Overview
**Limit How Much Alcohol You Drink**
Men should have no more than 2 drinks per day,
and women should have no more than 1 drink per
day. A drink is 12 ounces of regular beer, 5 ounces
of wine, or 1 ½ ounces of 80-proof distilled spirits.

9. 8
Contents
-- Cancer screening
-- Men ages 18-35
-- Men ages 35-60
-- Men ages 60+
-- Prostate health

10. 9
Resources
Actionplans that relate to this topic:
-- Track my blood pressure
-- Track my prostate health
-- Track my weekly weight loss