DIET
1) 6–8 daily servings of grains One serving is one slice of bread or half a cup of cooked rice.
2) A maximum of 6 daily servings of lean meats or poultry, eggs, and fish One serving is 1 ounce (oz) of cooked meat, fish, or poultry or one egg.
3) 4–5 daily servings of vegetables One serving is a cup of leafy vegetables or half a cup of raw or cooked vegetables.
4) 4–5 daily servings of fruit One serving is a medium piece of fruit or half a cup of frozen or canned fruit.
5) 2–3 daily servings of low fat or fat-free dairy products One serving is one cup of milk or 1.5 oz of cheese.
6) 2–3 daily servings of fats and oils One serving is a teaspoon of margarine or vegetable oil.
7) 4–5 weekly servings of nuts, seeds, beans, and peas One serving is a third of a cup of nuts or half a cup of cooked beans or peas.
8) 2,300 mg of sodium daily (or 1,500 mg to lower blood pressure further. five or fewer sweet treats weekly
Excercise
1) Jumping
2) Pushups
3) Squats
4) Plank
5) Leg Raise
6) Hip Rotation
7) Crunches
8) Bridge Posture
Healthy Lifestyle
1) Increase bright light exposure during the day
2) Reduce blue light exposure in the evening
3) Don’t consume caffeine late in the day
4) Reduce irregular or long daytime naps
5) Try to sleep and wake at consistent times
6) Don’t drink alcohol
7) Optimize your bedroom environment
8) Don’t eat late in the evening
9) Don’t drink any liquids before bed
10) Exercise regularly — but not before bed
