EAT SMART, STAY HEALTHYBased on the American Dietetic Association’s

2004 National Nutrition Month

5 easy steps to a healthy lifestyle

1. Healthy eating2. Know your body’s individual needs3. Variety4. Moderation5. 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• Get @ 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 puck1 cup rice/mashed

potatoes = 1 fist

More…¼ cup dried fruit = 1

golf ball1 tablespoon peanut

butter = 2 thumbs

5 Simple steps to a healthy diet

1. Healthy eating2. Know individual needs3. Variety4. Moderation5. Physical fitness

*Follow the food guide pyramid and portion sizes!

References

www.funnytummy.com

http://www.freeclipartpictures.com/0frames/food.html

American Dietetic Association:www.eatright.org

http://desktoppub.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fclipart.tamu.edu

%2Fclip14%2Findex.html

www.nal.usda.gov/fnic/Fpyr/pyramid.html