Healthy Living
Nutrition and Fitness

Some patients taking drugs for Bipolar mental illness may experience increased appetite, which can lead to weight gain.  However, by eating a balanced diet and exercising regularly, increased appetite and weight gain are usually manageable.  Talk with your doctor to develop a nutrition and fitness plan to help you improve your overall health, lose or maintain weight, relax, reduce stress and improve your self-esteem.  Here are some tips to get you started


 
EAT A BALANCED DIET EVERY DAY
* Choose a variety of nutritious foods from each food group. (see below)
* Use fats, oils, sweets, and salt sparingly.
* Drink at least eight 8-oz glasses of water each day and more when exercising.
* Avoid high calorie soft drinks, caffeinated beverages, and alcohol.
DAILY DIETARY GUIDELINES+
 USE FATS, OILS, AND SWEETS SPARINGLY
* 2 TO 3 SERVINGS FROM THE MILK, YOGURT, AND CHEESE GROUP
(EXAMPLES OF ONE SERVING: 1 CUP MILK OR YOGURT: 1-1/2 OZ. CHEESE)
 
* 2 TO 3 SERVINGS FROM THE MEAT, POULTRY, FISH, DRY BEANS, EGGS, AND NUTS GROUP
(EXAMPLES OF ONE SERVING: 2 TO 3 OZ. COOKED BEEF, CHICKEN, OR TURKEY: 1/4 CUP TUNA; 1 EGG; 1/2 CUP COOKED BEANS)
 
* 3 TO 5 SERVINGS FROM THE VEGETABLE GROUP
(EXAMPLES OF ONE SERVING; 1/2 CUP COOKED VEGETABLES: 1/2 CUP CHOPPED RAW VEGETABLES; ONE CUP LEAFY RAW VEGETABLES) 
 
* 3 TO 5 SERVINGS FROM THE FRUIT GROUP
(EXAMPLES OF ONE SERVING; 1 WHOLE FRUIT SUCH AS A MEDIUM APPLE, BANANA, OR ORANGE; 3/4 CUP FRUIT JUICE; 1/2 CUP BERRIES)
 
* 6 TO 11 SERVINGS FROM THE BREAD, CEREAL, RICE, AND PASTA GROUP
EXAMPLES OF ONE SERVING; ONE SLICE OF BREAD; 1/2 CUP OF COOKED CEREAL, RICE, OR PASTA; THREE TO FOUR SMALL CRACKERS) 
 
+ Source: U. S. Departments of Agriculture and Health and Human Services 

 
 

 

EXERCISE REGULARLY

* Choose an exercise you enjoy such as walking or playing sports.
* Exercise with a friend to help you stay motivated
* Set realistic goals such as how much weight you are going to lose or how often you are going to exercise.
Exercise for at least 20 to 30 minutes, three to four times a week.
* Stop and rest if you feel dizzy or lightheaded, experience pain in your chest or down your arm, or notice any other abnormal physical symptoms. Be sure to call your doctor if your symptoms persist.
 

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