New Year's Resolution Quiz

The USDA's dietary guidelines recommend that half of the grains you eat each day be whole grains. You should have about 2-1/2 cups of vegetables and 2 cups of fruit each day. Including a variety of both fruits and vegetables ensures the widest range of essential vitamins and minerals. Meat and poultry should be lean or low fat, the USDA says. Fish, nuts, and seeds are excellent protein choices. Don't forget dairy products and other foods rich in calcium, which is important for bone health.

The CDC says that any of these programs will keep you fit. The first two examples are programs of moderate-intensity exercise; the third is an example of vigorous exercise. Choose activities that you enjoy so that you will stick with them. A well-designed fitness program contains aerobic exercise, flexibility exercises, and strength training. You can split up your exercise time into chunks—10 minutes three times during the day, for instance. Be sure to check with your health care provider before beginning a fitness program, especially if you have been sedentary.

To lose weight, you must burn more calories than you consume. You can do this by reducing the number of calories you eat, by increasing your exercise time or intensity, or both, the Weight-control Information Network says. You can reduce your calories by eating smaller portions and by switching from high-calorie foods to lower-calorie foods. Read the Nutrition Facts labels to help you make the healthiest choices at the supermarket. Keep in mind that foods marketed as "fat-free" often contain extra sugar and often offer no savings on calories. Serve meals on smaller plates so that you won't be tempted to overdo it.

The National Sleep Foundation says that chronic lack of adequate sleep can lead to health problems, including diabetes, heart disease, and obesity. Too little sleep can also put you at risk for accidents—falling asleep at the wheel, for instance.

A relaxation response is a state of deep rest that can lower your heart rate and blood pressure, the American Psychological Association says. You can develop this response through quiet meditation, repetitive activities such as running or knitting, playing a musical instrument, or progressive muscle relaxation.

Smoking involves both physical and psychological addiction. Because of this, a combination of smoking cessation methods usually works best. You need something to break your physical dependence on nicotine, and you need emotional support to help you cope with the psychological need that smoking creates. No matter how long you have smoked, or how many times you have tried to quit, it IS possible to quit. Your health will begin to improve almost immediately, and your risk for cancer and other tobacco-related diseases will begin to fall, the American Cancer Society say.

Studies have found that people who learn new things or challenge themselves by trying different activities seem to ward off memory problems as they age. Your challenges can be as simple as taking an alternate route to work or switching items around on your desk, which forces your mind to focus instead of going on "autopilot." You can also sign up for a class or study a new topic on your own. Of course, eating a nutritious diet and getting regular physical activity are two other important ways to maintain brain health.

Normal blood pressure is less than 120/80. Readings above that indicate either prehypertension or hypertension, depending on how high the numbers are. You health care provider may recommend that you have your blood pressure checked more frequently. For a list of recommended screenings for adults, visit the Agency for Healthcare Research and Quality at www.ahrq.gov/ppip/healthywom.htm (for women) or at www.ahrq.gov/ppip/healthymen.htm (for men).