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Live the Pair Up Promise!

The Pair Up Promise is a simple pledge that can help protect you—and the people you love—from kidney disease.

Pair Up Promise - I Did the Math

When you “Do the Math”—add healthy choices to your lifestyle, subtract things that are unhealthy, and multiply the impact by spreading the word—you are taking positive steps toward a healthier you. Even small steps can help you lower your risk for diabetes and high blood pressure, the two leading causes of kidney disease.
To live the Pair Up Promise and help prevent kidney disease,

+ ADD

  • Movement. Adding even a little movement to your daily routine can pay health dividends. Try taking the stairs instead of the elevator or escalator; parking farther away from the door in the parking lot; or dancing to music during television commercials. Learn more about adding movement.
  • Healthy foods. Add at least one fresh fruit or vegetable to your diet every day. Try eating an apple for a mid-afternoon energy burst, or opt for fresh steamed vegetables instead of canned. Learn more about adding healthy foods.
  • Water. Add more water! When you feel hungry, drink a glass of water before eating. Sometimes what we think is hunger is really thirst, and water is the healthiest way to quench it. Learn more about adding water.

- SUBTRACT

  • Fat. Subtracting fat from your diet can be as simple as grilling or broiling instead of frying, choosing leaner cuts of meat, and selecting lower-fat options for foods like milk and cheese. Learn more about limiting fat in your diet.
  • Salt. Lower the amount of salt you add to food while cooking and don’t add any at the table! Read labels to learn the sodium content of prepared foods, and choose foods lower in sodium. Learn more about limiting salt.
  • Sugary drinks. Substitute a glass of water for one or more sugary drinks each day. Learn about subtracting empty calories.
  • Pounds.  Losing weight or preventing weight gain can make a difference for both diabetes and high blood pressure. Learn more about subtracting pounds.
  • Smoking. Smoking increases blood pressure, one of the leading causes of kidney disease, in addition to other negative health effects. It’s best to avoid tobacco. Learn more about subtracting tobacco.

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Add Fruits and Vegetables to Your Diet

Add Fruits and Vegetables to Your Diet

Fruits and vegetables are low in fat and calories, and provide fiber and other key nutrients we need to stay healthy. They can also add color, flavor and texture to any meal.

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Live the Pair Up Promise: Add Healthy Snacks

Add Healthy Snacks

Looking for a mid-morning or mid-afternoon energy boost? Instead of a sweet or salty snack, add something healthy!

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Live the Pair Up Promise: Subtract Tobacco

No Smoking

The dangers of smoking have been well documented for decades. Using tobacco (smoking or chewing) puts you more at risk for high blood pressure, kidney disease and many other health problems.

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Live the Pair Up Promise: Just Add Water!

Live the Pair Up Promise:  Just Add Water!

You may not need to drink a full eight glasses of water every day to stay healthy, as once thought, but water is still a better choice than drinks with caffeine like soda, coffee or tea.

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Subtract Pounds

Subtract Pounds

As hard as it can be sometimes, keeping your weight in check is important for staying healthy. Being overweight puts you at greater risk for diabetes and high blood pressure.

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Live the Pair Up Promise: Subtract Empty Calories

Live the Pair Up Promise: Subtract Empty Calories

Empty calories are the worst kind of calories. They increase our total caloric intake but don’t provide any of the vitamins or minerals our bodies need.

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Live the Pair Up Promise: Limit Fat in Your Diet

Limit Fat in Your Diet

A healthy diet has a balance of fruits, vegetables, whole grains, dairy products, lean meats and beans. Even small changes like limiting fat in your diet can make a big difference in your health.

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Live the Pair Up Promise:
Limit Salt in Your Diet

Limit Salt in Your Diet

Most Americans consume far more sodium (salt) than they need. The U.S. Dietary Guidelines recommend less than 2300 milligrams of sodium a day—the amount of sodium in 1 teaspoon of table salt.

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