Tools

Energy Calculator. Calculate approximately how much energy you use each day.

Step Challenge: If you have a pedometer this resource will provide guidance on the number of steps to take, the benefits of increasing your steps and tips to increase your steps.

Tips on monitoring exercise intensity using heart rate - from the American Council on Exercise

Journaling: Writing it down has been proven to help in improving eating and physical activity habits. What did you eat? What was your mood when you ate? What did you do for physical activity? If you had one wish relating to improving your health and fitness what would it be? What do you need to achieve your wish?

Educational pamphlets:

• Healthy in a Hurry: Preparing Quick and Healthy Meals at Home
• Healthy in a Hurry: Eating Smart at Fast Food Restaurants
• Tips for Eating Out
• Weight Control: Positive Eating Behaviors
• What is Body Mass Index (BMI)?
• How much TV Do You Watch? A Guide to Healthy Amounts of TV Viewing
• Track It One Day at a Time
• Upper Body Strength
• Lower Body Strength
• Tied Band Exercises
• Stretching
• Savor the Spectrum - Sources of the various phytochemicals in fruits and vegetables
• Staying Active Through the Years: A Guide to Help Adults Stay Physically Active

Nutrients: Nutrients are the building blocks of the body and are divided into six classes: protein, fats, carbohydrates, vitamins, minerals, and water. Two of the most important vitamins are Vitamin A and Vitamin C.

• Key Nutrients - Vitamin A

• Key Nutrients - Vitamin C

• Key Nutrients - Calcium

• Key Nutrients - Fat

• Key Nutrients - Iron

• Key Nutrients - Sugar

• Key Nutrients - Salt

• Key Nutrients - Water

• Caffeine

Women's Health: Diet is important to health at all stages of life. Women of childbearing age have some special nutritional needs depending upon their current stage of life. Women who use birth control should consider the nutrition implications - Nutrition and Birth Control.

What a women eats before, during and after pregnancy affects the health and well-being of her and her baby, A Healthy Mom's Daily Food Guide. Folic acid is a B-vitamin that helps prevent birth defects. All women who could possibly become pregnant should get 400 micrograms (0.4 mg) of folic acid every day, Folate: A Little Makes a Big Difference. Also see the Centers for Disease Control and Prevention for more information.

For more information about pregnancy, see the series, Relief from Common Discomforts of Pregnancy series:

• Part 1 - Nausea, constipation and heartburn

• Part 2 - Changes in skin, breast, mouth and back; swelling and varicose veins; hemorrhoids, vaginal discharge

• Part 3 - Leg cramps; belly pains; feeling tired or short of breath; sex during pregnancy; bladder control

Adequate calcium intake is also important to prevent osteoporosis, the bone loss that can occur with age. Check Preventing Osteoporosis: Strong Bones for Life to learn how to build strong bones as a defense against osteoporosis later in life.

The Department of Health exercises no control over the content of outside sites linked on www.HealthySD.gov and provides the links for informational purposes only. This information is not a substitute for medical care.