This Week's Healthy SC Challenge Tips

The Healthy SC Challenge is the Sanford family's effort to get all South Carolinians to do just a little more to live a healthier lifestyle. The tips are designed to encourage individuals and communities to live healthier lifestyles in three categories - nutrition, exercise and help to quit smoking.

Healthy Tips

Nutrition
You probably eat out a lot-most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it's carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere. Here are a few tips to help you eat healthy on the go!

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.
2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for "healthier" choices.
3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted or steamed.
4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy or breaded. Choose these foods only occasionally and in small portions.
5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course.
6. It's OK to make special requests; just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich or sauces served on the side.
7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind.
- American Dietetic Association


Physical Activity
Get Moving! In addition to a healthy eating plan, an active lifestyle will help you maintain your weight. By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns. This makes it more likely you'll maintain your weight.

Although physical activity is an integral part of weight management, it's also a vital part of health in general. Regular physical activity can reduce your risk for many chronic diseases and it can help keep your body healthy and strong.
- Centers for Disease Control and Prevention


Tobacco
Quitting smoking is both a mental and a physical undertaking. Mentally, you should be ready and relatively stress-free. Physically, you need to commit to exercising daily and getting plenty of sleep. A person trying to quit must overcome two obstacles: a physical addition to nicotine and a habit. The American Academy of Otolaryngology and the American Lung Association offer the following tips to help users quit using tobacco products:
* Think about why you want to quit.
* Pick a stress-free time to quit.
* Ask for support and encouragement from family and friends.
* Start a daily exercise or activity to relieve stress and improve your health.
* Get plenty of rest.
* Eat a balanced diet.
* Join a smoking cessation program, or other support group.
- MUSC Children's Hospital