EAT SMART, STAY HEALTHY Based on the American Dietetic Association’s 2004 National Nutrition Month

5 easy steps to a healthy lifestyle 1. Healthy eating 2. Know your body’s individual needs 3. Variety 4. Moderation 5. Physical Fitness

Healthy Eating 3 balanced meals – DON’T SKIP! Always eat breakfast “5 a day” – fruits and vegetables

Stay in tune with individual needs Some days you may be hungrier than others – put your needs 1st Don’t starve yourself Different people need different nutrients and portion sizes

Variety is Key! Try a new vegetable – the more color, the better! Change up the brown bag lunch each day Choose wheat bread instead of white

Moderation is important Give into your cravings - “treat yourself” DON’T “double-up” just because its low- fat! Balance sweets with healthy snacks

Physical Fitness Stay Active! Try a new exercise! Walk instead of drive least 30 minutes of moderate exercise 3-5 times/week

How do we do this?

Follow the pyramid:  Mainly whole grains, fruits and vegetables  Lean protein and dairy products  Plant oils over Animal fats  Follow portion sizes

New twist… MODERATION Exercise is the base of a healthy lifestyle High consumption of whole grains, fruits, veggies, lean protein and dairy Hold back on red meat, processed sugars and saturated fat

Portion control… easy as 1, 2, 3 3 oz meat = 1 deck of cards 3 oz fish = check book

More… 1 tennis ball = ½ cup ice cream OR 1 medium apple 1 oz cheese = 4 stacked dice

More… 1 medium bagel = hockey puck 1 cup rice/mashed potatoes = 1 fist

More… ¼ cup dried fruit = 1 golf ball 1 tablespoon peanut butter = 2 thumbs

5 Simple steps to a healthy diet 1.Healthy eating 2. Know individual needs 3. Variety 4.Moderation 5.Physical fitness *Follow the food guide pyramid and portion sizes!

References American Dietetic Association: =http%3A%2F%2Fclipart.tamu.edu%2Fclip14%2Findex.html