This newsletter provides information on the importance of physical activity and tips for incorporating it into a lifestyle. It recommends that adults do at least 2.5 hours of moderate physical activity each week, spread over 10 minute sessions. Suggested activities include walking, biking, swimming, and dancing. The newsletter also encourages finding an activity you enjoy and building a support network to encourage physical activity.

1. Head Start
Nutrition Newsletter
Being physically active is important for your health.
Adults who are physically active are less likely to
develop some chronic diseases than adults who are
inactive. Physical activity is any form of exercise or
movement of the body that uses energy. People of
all ages, shapes, sizes, and abilities can benefit
from a physically active lifestyle.
Start activities slowly
and build up over time
If you are just starting physical activity, build up
slowly. This will help prevent injury. After a few
weeks, increase how often and how long you are
active.
Get your heart pumping
Do at least 2 ½ hours each week of physical activity
that requires moderate effort. Examples include
brisk walking, biking, swimming, and skating.
Spread activities over the week, but do them at
least 10 minutes at a time.
Be active your way
Mix it up your way. Try out different activities
such as walking, biking, dancing, martial arts,
gardening, and playing ball to see what you
like best and to add variety.
Use the
buddy system
Activities with friends or family are more
enjoyable than doing them alone. Join a
walking group, attend fitness classes at a
gym, or play with the kids outside. Build a
support network. Your buddies will
encourage you to keep being activities
Have Fun!
Physical activity shouldn’t be a chore. It can
help you feel better about yourself and the
way you live your life. Choose activities that
you enjoy and that fit your lifestyle.
Month
2014
2013
Dominican UniversityHeadStart NutritionServices (708) 524-6605 headstart@dom.edu
Be Active Adults

2. Head Start Nutrition Newsletter March 2014
Nutrition Facts
ServingSize:1cup (170g)
Amountperserving
% DailyValue*
Total Calories:130
Protein:9 g
Carbohydrates:19 g
DietaryFiber:2 g
Total Sugars:7 g
Total Fat:3 g
SaturatedFat: 0 g
Cool fun facts that relate to your recipe!
Did you know that 1 small cooked, half chicken breast counts as 3 ounces equivalent protein foods?
Did you know that the total cost of the recipe below is only $6.47 to make?
Source:www.ChooseMyPlate.gov
20-Minute Chicken Creole
Yield: 8
Ingredients
1 tablespoon vegetable oil
2 chicken breast (whole, skinless, boneless)
1 can diced tomatoes (14 1/2 oz., with juice)
1 cup chili sauce (low sodium)
1 green pepper (chopped, large)
2 celery stalk (chopped)
1 onion (chopped, small)
2 garlic clove (minced)
1 teaspoon dried basil
1 teaspoon parsley (dried)
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
Source:USDA Recipe Finder23 Jan.2014
Directions:
1. Heat pan over medium-high heat (350 degrees in an electric
skillet). Add vegetable oil and chicken and cook until no
longer pink when cut (3-5 minutes).
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery,
onion, garlic, basil, parsley, cayenne pepper, and salt.
4. Bring to a boil; reduce heat to low and simmer, covered for
10-15 minutes.
5. Serve over hot, cooked rice or whole wheat pasta.
6. Refrigerate leftovers within 2-3 hours.eating.
Dominican UniversityHeadStart NutritionServices (708) 524-6605 headstart@dom.edu