This document provides healthy eating and lifestyle tips. It recommends choosing whole fruits over juice, vegetables with meals, whole grains, lean proteins, nuts, dairy and oils. It also suggests being physically active for 150 minutes per week through activities like walking, running, housework and yoga. Maintaining these healthy food choices and active lifestyle on a daily basis is key to long term wellness.

1. Healthy Tips For You
 Eat whole fruits rather than juices.
 Lower calorie intake by having a cup of
fruits instead of desserts or chips.
 Have sweet potatoes instead of fries.
 Always have vegetables with your
lunch and dinner, cooked or a salad.
 Consume whole grains to reduce risk of
heart disease, high cholesterol, and
obesity.
 Choose grains products with the least
added sugar.
 Consume 8 oz of seafood weekly.
 Always choose the lean meats like top
sirloin and eye of round or skinless
chicken parts.
 Grill, broil, poach, or boil the meats.
 Add nuts or cashews to your salad.
 Choose fat –free/low-fat dairy products.
 Consume 5 teaspoons of oils daily
MyPlate Building Blocks
Fruits and vegetables: Low in fat,
sodium, and calories. They are the
source of essential nutrients including
potassium, fibers, vitamin C, folate, and
vitamin A.
Grains: They are important sources of
dietary fibers, several B vitamins and
minerals. Some examples are oat-meal,
brown rice, bulgur, and whole-wheat
flour.
Protein: The meat, poultry, seafood,
beans, eggs, nuts, and peas are your
sources of protein which is the building
block for your hormones, muscles,
blood, and skin. Protein sources are rich
in B vitamins, vitamin E, iron, zinc, and
magnesium.
Dairy: The dairy products such as
cheeses and yogurt are rich in calcium
which is important for your bones.
Oils: They are not a food group, but they
provide you with the essential fatty acids
that your body can’t make.
Have Fun While Being Active
 Join your friends or family members for
a walk or a run.
 Use the stairs instead of the elevator.
 Clean your house and wash your car.
 Mow the lawn with a push mower.
 Play with the kids.
 Exercise to workout videos at home.
 Do stretches on a daily basis.
 Join a yoga class.
 At least 150 minutes of aerobic physi-
cal activity at moderate level or 75 min-
utes at a vigorous level each week.
 Don’t forget about the strengthening
activities like pushups, sit ups, and
 lifting weight at least twice a week.

2. A Healthy Choice
Today
Is A Healthy You
Tomorrow
By the Dietetics Undergraduate
student Shaza Lauren
The Road To A Healthy
Lifestyle And Healthy
you
The first step, that you already
took, is seeking knowledge
The second step is applying this
knowledge in your life
The third step is maintaining your
healthy lifestyle and food choices
on a daily basis
References
Choose a Food Group.
(n.d.). Choose MyPlate. Retrieved
March 16, 2014, from http://
www.choosemyplate.gov/food-
groups/
How Much Physical Activity is
Needed?. (n.d.). Choose MyPlate.
Retrieved March 14, 2014, from
http://www.choosemyplate.gov/
physical-activity/amount.html
Whole Grains and Fiber. (2014,
February 19). American Heart As-
sociation. Retrieved March 16,
2014, from https://www.heart.org/
HEARTORG/GettingHealthy/
NutritionCenter/HealthyEating/
Whole-Grains-and-
Fiber_UCM_303249_Article.jsp
For information, please contact
(862)-684-1565 or
shaza.lauren@gmail.com