Healthy Living

following these simple tips, you will be able to achieve a higher level of health and reduce weight.

Choose a Variety of Healthy Foods
> Eat at least 5-10 servings of fruits and
vegetables each day
> Consume more whole grain products
> Eat non-fat or low-fat dairy foods
> Eat fish, skinless chicken, legumes and
lean meats
> Substitute fresh fruits, vegetables,
whole grain foods, or low-fat yogurt
for high-calorie snacks

Limit Foods and Beverages That Are High In Calories
> Limit portion sizes of foods high in sugar or fat, such as cookies, cakes, other desserts,
soft drinks, and fried foods.
> Use healthy methods to prepare foods like baking, broiling, and grilling with non-stick
cooking sprays

Choose Smaller Portion Sizes
> Eat sensible portions at meals. A 1/2-cup portion
is similar to the size and thickness of a woman’s palm.
A 1-cup portion is similar to the size of a woman’s fist.
> Avoid second helpings
> Use smaller plates
> When eating out, order small portions, share an entree
or take part of the food home to eat the next day

Be Physically Active Every Day
> Walk, ride a bike, or do other types of moderate physical activity for a total of at least
30 minutes a day for adults and 60 minutes a day for children
> Be more physically active throughout the day by using the stairs,
parking farther away from your destination, and walking your dog
> Include weight-bearing physical activity to prevent muscle loss
> Set a good example for children by participating as a family in
recreational activities that increase physical activity
> Limit TV time to 2 hours or less each day