1. Your Health Nutrition Advocate Club Funded by the USDA’s Food Stamp Program, an equal opportunity provider and employer.

2. Maximize Your Health Potential Body –Be physically fit –Maintain a healthy weight Mind –Get plenty of rest –Manage your stress level

3. Setting Goals for Better Health Good health isn’t the same for everyone Set small, achievable goals Goals may change over time Small changes make big differences You’ll reach your health goals before you know it!

4. Making Small Changes Learn basic nutrition Make healthier choices Eat a variety of fruits and vegetables every day Exercise 60 minutes a day Sleep at least 8 hours each night

5. Energy Balance The key is to understand how your body works and learn how to maintain energy (calorie) balance Energy In = Energy Out Where do you find sources of energy?

6. Smart Food Choices Eat a variety from each food group Choose “nutrient-dense" foods –Limit the “extras” Eat appropriate portion sizes Stop eating when you feel full

7. Food Groups Orange = Grains Green = Vegetables Red = Fruits Yellow = Oils and fats Blue = Dairy Purple = Meats, beans, fish, poultry Choose healthy options from each food group www.MyPyramid.gov

8. Smart Beverage Choices Drink eight, 8 oz glasses of fluid every day Choose 100% juice – only ¾ cup a day Limit high sugar beverages like soda and energy drinks

9. Track Your Progress Follow your progress by tracking your food intake and physical activity on www.MyPyramid.gov

10. Get Enough Sleep? Getting enough sleep: Improves concentration and academic achievement Is essential for growth and proper development

11. Ask Questions How does what I eat effect my overall health? Do I know how to read a food label? Do I know the difference between nutrition facts and myths?

12. "To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was produced by the California Department of Public Health, Network for a Healthy California, with funding from the USDA Supplemental Nutrition Assistance Program (formerly the Food Stamp Program). These institutions are equal opportunity providers and employers. In California, food stamps provide assistance to low-income households, and can help buy nutritious foods for better health. For food stamp information, call 877-847-3663. For important nutrition information visit www.cachampionsforchange.net.