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Tips

Ways to Achieve

1

Eat healthily

Eat a variety of food and watch out the portion for every meal. Go for fresh fruits and vegetables and drink sufficient amount of water.

Consume most:        rice, bread, noodle, etc.
Consume more:        fruits and vegetables.
Consume moderately:   meat, egg, dairy products, etc.
Consume little:         salt, sugar, oil and fat.

2

Maintain a healthy weight

Achieve normal Body Mass Index (BMI) of 18.5–24.9 kg/m² by doing regular moderate exercises and cutting down on high fat, cholesterol and oily food.

3

Be active

30 minutes of moderate physical activity 3-5 times per week is recommended.

4

Be smoke-free

Avoid active and passive smoking. Opt for healthy snack, e.g. whole meal bread, high fiber crackers, low fat milk or pure fruit juice.

5

Get routine exams and screenings

When problems are found early, your chances for treatment and cure are better. Visit your health care center for routine health checks.

6

Get appropriate vaccinations

Vaccination is recommended if you work in certain jobs and have certain lifestyle. Get the advice from your health care providers.

7

Manage stress

Protect your mental and physical health by engaging in healthy outdoor activities like brisk walking, jogging, etc.

8

Know yourself and your risks

You may be at increased risk for certain diseases because of what you do, where you work, etc. Always care and listen to your body signals.

9

Be safe – protect yourself

Take necessary protective actions from washing your hands to watching your relationships.

10

Be good to yourself

Take steps to balance work, home and play. Do not stress your body.