Proven Pillars of Prevention: Eating Right, Exercise, and Hydration

Eating Right: Fueling Health from the Inside Out
What does it really mean to “eat right”? It means consistently choosing balanced, whole foods that fuel your body, support your immune system, and help prevent disease.
​
A healthy diet includes:

• Two or more balanced meals a day made from all the food groups
• Daily fruits and vegetables, ideally fresh and in season
• Whole grains, lean proteins, and healthy fats
• Limited processed foods, added sugars, and excessive salt

🌱 Why Fruits and Vegetables Matter
Fruits and vegetables are packed with:

• Essential vitamins: A (beta-carotene), C, E, and folate
• Key minerals: Magnesium, zinc, phosphorus
• Phytochemicals: Natural plant compounds that fight inflammation and disease
• Dietary fiber: Improves digestion, lowers cholesterol, and helps manage weight

​A diet rich in colorful fruits and vegetables is linked to a lower risk of:

• Type 2 diabetes
• High blood pressure
• Stroke
• Certain cancers
• Heart disease

​✅ Note: These benefits are strongest when nutrients come from whole foods, not synthetic supplements.

🌈 Eat the Rainbow
Colors in food are more than visual appeal—they represent powerful health benefits. Different pigments are linked to different disease-fighting properties:

🛒 In-Season = In Power
Seasonal produce is:

• More nutritious
• More affordable
• Less likely to contain preservatives
• Grown closer to home = smaller environmental footprint

Use the following links to find seasonal produce guides and farmers markets near you:

• USDA SNAP Seasonal Produce Guide
• SeasonalFoodGuide.org
• LocalHarvest.org
• 10 Things to Love About the Little Rock Farmers Market

💧Hydration: The Forgotten Pillar of Wellness
​Your body is approximately 60–70% water—and every cell depends on it.

​Water supports:

• Cellular function and detoxification
• Brain clarity and focus
• Healthy digestion and nutrient absorption
• Joint lubrication and heart health

​🚰 Aim for 6–8 cups of water daily—or more when active, ill, or in hot weather.
​
A lack of proper hydration can lead to fatigue, headaches, mood swings, and even impaired immune function.

Balanced Eating Infographic

Exercise: Your Heartbeat of Longevity
Physical activity doesn’t have to be intense or time-consuming. What matters is consistency and intention.

The goal: Raise your heart rate for at least 30 minutes a day, 5 days a week.

This can include:

• Brisk walking
• Dancing
• Gardening
• Biking
• Group fitness or stretching classes

A brisk walk, for example, is more beneficial than a leisurely stroll because it challenges your heart and lungs while improving circulation, mood, and metabolism.

Regular physical activity helps:

• Prevent obesity and chronic disease
• Strengthen muscles and bones
• Improve mental health and sleep
• Boost immune function
• Enhance overall longevity

​💡 Fun Tip: Exercise with a friend or to music. Make it enjoyable—because the best exercise is the one you'll stick with.

Bariatric, Portion-Control, and Diabetes Plates

Ethical and Sustainable Eating
While plant-based diets are widely associated with lower disease risk, we understand not everyone may follow a vegetarian lifestyle. If you choose to consume meat, prioritize ethically sourced, pasture-raised, or non-caged animals fed a natural diet. This supports animal welfare, environmental health, and reduces exposure to hormones and antibiotics.

Conclusion: Small Steps, Big Impact
Preventing disease doesn’t require drastic change overnight. It’s about intentional daily choices rooted in care, education, and self-respect.

By eating right, moving your body, and staying hydrated, you are:

• Increasing your quality of life
• Reducing your healthcare costs
• Honoring your body, mind, and community

​Health is not just a destination—it’s a daily practice of self-love.

---

​Fuel your wellness journey—download our free “Know Your Numbers” app to track your health metrics and stay on track with healthy habits!

---