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How do you spot a diet or

nutrition fad?Diet, exercise and nutrition fads get a lot of

attention and excitement. Many people “jump on the bandwagon,” but most fads disappear when the

excitement wears off. Which is why it is important to differentiate between an eating plan for lifelong health and a fad.

There are two types of fads:

“Too-Good-to-be-True Fads”These supplements, diet plans or exercise programs are false promises that don’t work and can actually be harmful. Avoid these by steering clear of exaggerated claims such as:

• Eat as much as you want and still lose weight• Lose a large amount of weight in a short amount of time• Lose weight without diet or exercise• Boosts metabolism or burns fat

“Too-Much-of-a-Good-Thing Fads”These plans can actually work, but replacing a balanced diet and routine exercise with a program that works only in the short term can be bad for your health. These fads disappear when people realize that the plan over-promised results or actually caused health problems. Avoid these fads by watching out for:

• Programs that limit your choices to very few foods• Diets that ask you to follow very inflexible menus

Fads are popular because they promise results without the effort required to make lifelong positive changes. So always look for “fad-free” credible sources of diet, nutrition and exercise information.

BALANCEIdeas for a Healthier You

So many numbers, so much food!Calorie needs differ by age, gender and activity levels. Most Americans are unaware of how many calories we eat. Here is the recommendation from each food group for a 2,000 calorie diet.

Food Group Daily Portions Approx. CaloriesGrains 6 oz 480Vegetables 2 ½ cups 75Fruit 2 cups 120Fat Free Milk 3 cups 240Meat & Beans 5 ½ oz 550Fats & Oils 6 Teaspoons 270Discretionary Calories 265(extra fat & sugars)

Whole Grain FactWhole grains are fad-free! Get your 6 ounces every day! Brown rice, whole wheat and oats lead the way with fiber, B Vitamins and iron. Make whole grains a part of your healthy lifestyle.

fresh &HEALTHY

Total Calories 2,000

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Answer Key: 1c, 2c, 3T, 4T, 5b

How do you develop an eating plan for lifelong health?Adopting an eating plan for health is not a fad or a quick fix; it’s a long term commitment to live a healthier lifestyle. The USDA’s Dietary Guidlines for Americans provides 100% fad-free dietary advice. The key messages include:

1. Eat fewer calories by eating more foods such as fruits, vegetables, low-fat dairy products and whole grains.2. Eat less fat, sugar and salt.3. Maintain healthy weight and engage in physical activity.

It’s Personal! It’s MyPlateThe www.choosemyplate.gov website provides simple tools to help you translate the guidelines into smart choices that are right for you.

The “MyPlate Super Tracker” This web tool lets you track the quality of your diet and physical activity online.

In general, one size does not fit all and the choosemyplate.gov personalization features help you improve your eating and exercise plan on the road to lifelong health and wellness.

TEST YOUR PHYSICAL ACTIVITY IQ

1. Which activity is not anaerobic exercise?

a. walking

b. jumping rope

c. weight training

2. Which is a benefit of regularphysical activity?

a. increased fitness levelb. helps control blood pressure

c. a and b

3. True or False: The 2005 Dietary Guidelines recommendat least 30 minutes of physical activity most days of the week.

Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that’s right for you.

Caribbean Tilapia Serves 4

Pineapple-Ginger Salsa2 tsp. orange juice½ tsp. brown sugar½ tsp. lime juice½ tsp. finely chopped cilantro½ tsp. minced, peeled gingerroot½ cup diced, peeled and cored fresh pineapple2 Tbsp. finely diced red bell pepper

Tilapia4 (4-oz) tilapia fillets3 Tbsp. + 1 tsp. all-purpose flour½ tsp. Cajun seasoning½ tsp. ground allspice½ tsp. Spanish paprika1∕8 tsp. ground turmeric1∕8 tsp. salt1 Tbsp. olive oil1 ½ tsp. lemon juice1 lb. + 4-oz fresh broccoli spears

To Prepare Pineapple-Ginger Salsa:In a bowl mix together orange juice, sugar, lime juice, cilantro and gingerroot. Add pineapple and bell pepper to mixture. Toss to combine. Cover. Refrigerate until ready to serve.

To Prepare Tilapia:Preheat oven to 400º F. In a shallow bowl mix together flour, Cajun seasoning, allspice, paprika, turmeric and salt. Set aside. In a small bowl mix together olive oil and lemon juice. Generously brush tilapia fillets with olive oil-lemon mixture and then dredge in seasoned flour. Shake off excess flour. Place fillets in greased shallow baking pan. Bake 7 to 9 minutes or until fillets flake easily with fork. Serve immediately with steamed broccoli spears and Pineapple-Ginger Salsa.

HEALTHY Lifestyles

Calories: 140 Total Fat: 3.6g Cholesterol: 23.2mg

Sodium: 104.6mg Protein: 16.1g Carbohydrates: 10.3g

Saturated Fat: 1.0g

N U T R I T I O N A L I N F O R M AT I O N per serving

4. True or False: Walking 2 miles in 30 minutes burns approximately 150 calories.

5. What is the most common reason for not exercising?

a. too tiredb. not enough time

c. don’t like exercise

Remember to find your balance between food and physical activity. Regular physical activityis important for your overall health.