Healthbeat: Have a healthy and safe family gathering

Serve food and drinks that are low in calories, sugar, salt, fat and alcohol. Include a variety of fruits and vegetables, which provide essential vitamins and minerals, fiber, and other substances that are important for good health, and also may reduce the risk of chronic diseases.

In planning and preparing healthy meals, follow the recipe for food safety to help avoid harmful foodborne bacteria:

Clean: Wash produce. Remember to wash hands with soap and water before preparing food.

Separate: Don't cross-contaminate one food with another.

Cook: Cook meat, poultry and eggs thoroughly.

Chill: Refrigerate leftovers promptly.

Report: Report suspected foodborne illnesses to the local public health department.

Accommodate the dietary needs of relatives with high blood pressure, heart disease, diabetes or other conditions. Find helpful meal planning hints online at www.cdc.gov/features/FamilyGathering to enjoy your favorite foods with healthier ingredients.

Move together

Plan activities to include walking, hiking, dancing, swimming or other things to get the body moving. Socialize and stay fit at the same time. Pick fun physical activities to do together, and enjoy the health benefits.

Children and adolescents should do 60 minutes or more of physical activity each day. Adults need at least 2 1/2 hours of moderate-intensity activity every week.

Know and share family health history

It is also a good time to share family history -- people, events, places and dates.

A family health history is a written or graphic record of the diseases and health conditions present in a family. People can't change their genes, but they can change behaviors that affect their health, such as smoking, inactivity and poor eating habits. People with a family history of chronic disease (for instance, cancer, diabetes or coronary heart disease) may have the most to gain from making such lifestyle changes. Take a health quiz online at www.cdc.gov/features/FamilyGathering with family members to determine risk for certain diseases or conditions.

Travel smart

No matter the distance being traveled, keep these tips in mind:

* Avoid drinking and driving.

* Make sure adults and children are buckled up in motor vehicles.

* If taking a cruise, check ship inspection scores.

* If traveling internationally, make sure everyone has had all appropriate vaccinations for the destination. Check out travel notices about current health issues related to specific destinations.

Visit wwwnc.cdc.gov/travel to learn more about safe travel.

Enjoy and be safe

Enjoy family and friends -- and take precautions to make sure they are safe while visiting and playing. Learn how to stay safe and healthy while enjoying the outdoors and traveling.

Go green

Be conscious of the environment -- and help sustain it for future generations. Whenever possible, recycle items from the gathering.

Health Beat is a weekly spotlight on a wide range of health issues. The information contained here was provided by the Centers for Disease Control and Prevention. View the CDC features online at www.cdc.gov/features.