One-third of children and two-thirds of adults in
America are overweight or obese. “Eating and physical
activity patterns that are focused on consuming fewer
calories, making informed food choices, and being
physically active can help people attain and maintain a
healthy weight, reduce their risk of chronic disease,
and promote overall health” (USDA).
Eating the Right Foods
Eating a balanced diet has been the topic of debate for
decades. It is different for every person dependent
upon their age, weight, activity level, and health, but
there are some healthy tips to assist you in making the
correct decision about your dietary needs.
Get Movin’

The American Heart Association recommends 30
minutes of moderate-intensity physical activity most
days of the week. Choosing an exercise or activity you
do not like will only make exercising undesirable for
you so choose an exercise that you will enjoy. There
are so many options: running,
walking, biking, chores around
the house, going to the gym
exercise videos, group classes,
swimming, chasing your kids
or grandkids around the yard
for a game of tag, the
possibilities are endless.
Getting a partner will help
keep exercising fun and keep both of you motivated.
You will have someone to be accountable to and help
encourage one another. Being realistic with your goals
is essential to a positive exercise regimen; don’t set the
bar to high. Set realistic goals for yourself that can be
attained. This will help keep you motivated when you
reach each of your goals and milestone.

There are many health benefits to exercising and
physical activity.
 Maintain and help you lose weight
 Decrease high blood pressure
 Decrease arthritis pain
 Decrease the risk for osteoporosis and falls
 Decrease your risk for type 2 diabetes, heart
attack, stroke , and several forms of cancer
 Decrease symptoms of depression and anxiety.



Enjoy the food you eat, but eat less. Avoid
OVERSIZED portions.
Compare sodium levels in foods. Choose the
food with the lesser.
Eat Whole Grains vs. Refined Grains
Eat leaner red meats and/or replace red meats
with beans, fish, and/or chicken
Avoid empty calorie foods. Which are foods
that add to your daily caloric intake, but give
you little to no nutritional value. Foods that
are solid fats and have added sugar.
*Harvard School of Public Health’s “Healthy Eating Pyramid”
COLOR IT UP
Eating Fruits and Vegetables is, “critical to promoting
good health” (CDC). They contain essential vitamins,
minerals, and fiber that may help protect you avoid
chronic diseases. Try eating the colors of the rainbow.
This will help you get a variety and the much needed
benefits of fruits & vegetables: Green Spinach, Orange
Sweet Potatoes, Yellow Corn, Black Beans, Purple
Plums, White Corn, Red Watermelon.
Always consult your medical care provider before starting a nutrition and/or fitness plan
Fiber
Diets rich in dietary fiber have
been shown to have a number of
beneficial effects including
decreased risk of coronary artery
disease.
Excellent vegetable sources:
navy beans, kidney beans, black
beans, pinto beans, lima beans,
white beans, soybeans, split peas,
chick peas, black eyed peas, lentils,
artichokes
Folate*
Healthful diets with adequate
folate may reduce a woman's risk
of having a child with a brain or
spinal cord defect.
Excellent vegetable sources:
black eyed peas, cooked spinach,
great northern beans, asparagus
Potassium
Diets rich in potassium may help
to maintain a healthy blood
pressure.
Good fruit and vegetable
sources:
sweet potatoes, tomato paste,
tomato puree, beet greens, white
potatoes, white beans, lima beans,
cooked greens, carrot juice, prune
juice
Vitamin A
Vitamin A keeps eyes and skin
healthy and helps to protect
against infections.
Excellent fruit and vegetable
sources:
sweet potatoes, pumpkin, carrots,
spinach, turnip greens, mustard
greens, kale, collard greens,
winter squash, cantaloupe, red
peppers, Chinese cabbage
Vitamin C
Vitamin C helps heal cuts and
wounds and keep teeth and gums
healthy.
Excellent fruit and vegetable
sources:
red and green peppers, kiwi,
strawberries, sweet potatoes, kale,
cantaloupe, broccoli, pineapple,
Brussels sprouts, oranges,
mangoes, tomato juice, cauliflower
Good sources: These foods contain 10 to 19 percent of the
Daily Value per reference amount.
Excellent sources: These foods contain 20 percent or more
of the Daily Value per reference amount.
*The Institute of Medicine recommends that women of childbearing age
who may become pregnant consume 400 micrograms of synthetic folic acid
per day to supplement the folate they receive from a varied diet. Synthetic
folic acid can be obtained from eating fortified foods or taking a
supplement.
Cholesterol
High cholesterol is a risk factor for cardiovascular
disease which is the #1 cause of death in the US. It is
important to know your cholesterol (AHA recommends
your cholesterol be checked by age 20) and be
informed about the different types of cholesterol,
because it is not all bad. Approximately 75% of the
cholesterol in your body is made by your body and the
other 25% comes from the food you eat (cholesterol is
only found in animal products.) HDL is the GOOD
cholesterol and it helps keep the BAD cholesterol, LDL,
from lodging in your artery walls. Saturated fats,
trans-fatty acids and dietary cholesterol can contribute
to an increased LDL. Some studies show that monoand polyunsaturated fats are good and can even
decrease your LDL levels. A low HDL level, <40 mg/dL
can also contribute to heart disease. Below are some
guidelines by the American Heart Association in
regards to fat intake and cholesterol for all persons
over the age of 2.







Limit total fat intake to less than 25–35 percent
of your total calories each day;
Limit saturated fat intake to less than 7 percent
of total daily calories;
Limit trans fat intake to less than 1 percent of
total daily calories;
The remaining fat should come from sources of
monounsaturated and polyunsaturated fats
such as nuts, seeds, fish and vegetable oils; and
Limit cholesterol intake to less than 300 mg
per day, for most people. If you have coronary
heart disease or your LDL cholesterol level is
100 mg/dL or greater, limit your cholesterol
intake to less than 200 milligrams a day.
Eat a heart healthy diet rich in fruits and
vegetables, whole grains, fiber-rich foods, lean
meats, fat-free or 1% dairy products low in
saturated and trans fat.
Avoiding tobacco smoke can increase HDL
levels.
Resources:
1. American Heart Association. “Prevention and Treatment of High
Cholesterol. www.heart.org, September 2011
2. Center for Disease Control (www.cdc.gov), Accessed September
2011.
3. Dept. of Nutrition. Harvard School of Public Health. “The
Nutrition Source: Healthy Eating Pyramid.
www.hsph.harvard.edu. Accessed September 2011
4. US Dept. of Agriculture, US Dept. of Health and Human Services.
Dietary Guidelines for Americans 2010–Policy Document .
Updated May 2, 2011. Accessed September 2011
Always consult your medical care provider before starting a nutrition and/or fitness plan