The Keys to Healthy Lifelong Living:• Eat a VARIETY• BALANCE your day with work & play• Choose in MODERATION
Variety•Have a healthy plate by… •Choose foods from all the food groups •Each meal should have a variety from each food group, don’t skip breakfast •Watch your portions
Food Label Cheat Sheet:• Total fat: 3g. or less• Saturated fat: 1g. or less• Cholesterol: 15mg. or less• Trans fat: 0g
So what foods don’t help?• “Junk” foods- – Cookies – Cake – Pie – Chips – Candy – Soda – Anything fried…
Think before you eat! What health benefits does this have for me?
Moderation• Once you consume all those “good for you foods,” then in moderation (small amounts) consume those treats.• Keep a food diary• Have an accountability partner
Small Changes… Big Difference• Hundreds of thousands of calories can be saved each year through small changes• People need to find those habits that contribute to weight gain and make small changes to reduce the number of calories consumed.
Regular Soda Vs. Water or Diet Soda20 oz. Regular Soda Diet Soda Water 250 Calories 0 Calories 0 Calories Possible savings: – 26 pounds a year if you drink water or diet soda instead of regular soda. Source: USDA data base.
Working in the gardenIncreased soda size, 20 oz: 53 minutes burns 250 calories approximately 250 calories* *Based on 160-pound person
Whole Milk Vs. 1% Vs. Skim 3 cups per day- Possible savings: •15 pounds a year if you drink 1% rather than whole. •18 pounds a year if you drink skim rather than whole. Source: USDA database.
High Caloric Snack Foods• 1 pkg. (2 cakes) = 340 calories5/week = 270 days= 91,800 calories Possible save: 26 pounds per year
Identify the foods that are causing you weight gain:• Check Nutrition Facts Label• How many calories can you save per year by making small changes• Use the menu planner on mypryamid.gov
Balance• Eat more “good” for you foods than “junk”• Balance work & play each day – Start slow, have fun!
Physical Activity• Did you know? Walking just one mile a day may reduce your heart disease risk by more than 80 percent• Set a GOAL today: – What? – When? – How much? – Where?
Benefits of Physical Activity• Maintains muscle strength, joint structure and joint function• Makes the heart and lungs work efficiently• Weight-bearing physical activity is essential to normal skeletal development in childhood and adolescence & maintaining bone mass in adults• Reduces risk of falls• Boosts the immune system: infections
Benefits (cont.)• Decreases risk of death from heart disease• Improves mental health: manages stress, builds a positive attitude, is relaxing and reduces depression• Improves sleep• Delays or prevents development of diseases: diabetes, colon cancer, high blood pressure, osteoporosis, high blood cholesterol
Benefits (cont.)• Relieves the pain and eases joint mobility of osteoarthritis• Helps maintain healthy weight• Lowers levels of blood cholesterol, blood pressure and blood glucose• Decreases the progression of diseases: high blood pressure, diabetes, arthritis, osteoporosis• Increases energy level
Physical Activity Recommendation (Centers of Disease Control and Prevention/ American College of Sports Medicine)• For adults: – At least 30 minutes a day for 5 or more days each week. – For weight loss, more physical activity is required along with the reduction of calorie intake. Get what you need! – Skipping meals slows metabolism
Physical Activity- Goal• Post your goal• Set a deadline, be reasonable• Have someone hold you accountable• Have fun• Ask for help• Forgive, get back on track!• You can do it!