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FITNESS STARTS WITH EATING RIGHT EXERCISING REGULARLY We all want a healthy lifestyle that enables us to look, feel and do our best. Yet a healthy lifestyle doesnt just happen. Eating foods that are good for us and getting enough exercise are two habits that take both knowledge and determination. Eating right calls for two things a basic understanding of what constitutes a healthy diet and a commitment to follow those guidelines on a daily basis. Physical activity also calls for awareness of wh

If you get off track, just get back on GOOD EATING HABIT CHECKLIST Everyone has to eat. But with so many choices, eating right requires education and planning. 1. Check the Food Guide It Pyramid on pages 45. will give you a good start to understanding the basics of eating smart. Then you can go to www.mypyramid.gov for even more information. 2. Proper nutrition means eating various foods from each food group every day. of sugar, cholesterol 3. Monitor your intakeand salt, addedKnow the amo

7 COMMON FOOD MYTHS Good eating habits often suffer when people accept food myths as food facts. Here are truths to help you see through 7 of todays most common food myths. Vegetarians Take Note Eliminating meat from the diet is not an instant way to achieve healthy eating. If large quantities of eggs, cheese and peanut butter replace the meat, excess fat and cholesterol is still a problem. Beans, lowfat cheese and reducedfat peanut butter are better choices. Foods made with white flour and foo

MY PYRAMID IS FOR YOU The MyPyramid Plan from the USDA can help you become healthier by reminding you to eat better and exercise more. It gives you valuable information for choosing the foods and amounts that are right for you. Eat more foods from the wider bands on the Food Pyramid while limiting your intake of foods from narrower bands. GRAIN GROUP FRUITS MILK MEAT Includes all foods made from wheat, GRAINS VEGETABLES Focus On Make Half Vary Your Get Your BEANS Your Grains Veggies Fruits Cal

MILK GROUP Any of the following equals 1 cup from this group 1 cup of milk or yogurt 1 12 ounces of natural cheese 2 ounces of processed cheese Note that this group includes all fluid milk products and foods made from milk that retain calcium, such as yogurt and cheese. Cream cheese, cream and butter have little or no calcium and are not part of this group. MEAT BEANS GROUP Any of the following equals 1 ounce from this group 1 ounce of lean meat, poultry or fish 1 egg 1 tablespoon of pea

YOUR DAILY CALORIE FINDER Your body needs calories for energy. You get calories from the foods you eat. This chart can help you learn how many calories you should take in daily, based on your age, sex and activity level. CALORIES NEEDED DAILY MALES Age 2 3 4 5 6 7 8 9 10 11 12 13 14 15 1618 1920 2125 2630 3135 3640 4145 4650 5155 5660 6165 6670 7175 76 Sedentary Mod. Active 1000 1000 1200 1200 1400 1400 1400 1600 1600 1800 1800 2000 2000 2200 2400 2600 2400 2400 2400 2400 2200 2200 2200 2200 20

FIND YOUR DAILY FOOD AMOUNTS BY CALORIE LEVEL Now that you know your recommended daily calorie level from page 6, use the chart below to find out how much food you should eat from each of the Food Pyramids 5 food groups and from oils. CALORIE LEVEL Grains Vegetables Fruit Milk Meat Beans Oils Discretionary Calories Here is a handy guide to estimating the serving size of food. 1 cup of cereal flakes fist 12 cup of cooked rice or pasta half a baseball 1 slice of bread cassette tape 2 cups of

READING THE NUTRITION FACTS LABEL Learn to read the Nutrition Facts label found on packaged food. It will help you make better choices each time you shop for food. 1 CHECK INGREDIENTS LISTS Look for whole grain listed first in the ingredient list, such as whole wheat, brown rice or whole oats. These contain more fiber than enriched products. To find added sugars, look for names such as sucrose, glucose, fructose and corn or maple syrup. To avoid trans fats, dont purchase products that list p

4 CHOLESTEROL Cholesterol is a substance made by the body and found in foods with ingredients derived from animals. Limit your intake of cholesterol to 300 mg or less a day because too much cholesterol in your blood can lead to clogged arteries and heart disease. Like cholesterol, saturated and trans fats increase your levels of LDL bad cholesterol, and their intake should be minimized. 5 SODIUM Approximately half of all Americans are sensitive to sodium. Limit sodium to less than 2300 mg

NUTRITIOUS SNACKS FRUITS Apple 1 medium Banana 12 medium Blueberries 1 cup Cantaloupe 1 cup cubed Dates 14 cup chopped Dried Fruit Mix 1 oz Frozen Fruit Juice Bar Grapefruit 12 medium Grapes 1 cup Honeydew Melon 1 cup diced Orange 1 medium Peach 1 medium Pear 1 medium Pineapple 12 cup in juice Plums 2 small Prunes 14 cup Raisins 14 cup Strawberries 1 cup whole Watermelon 1 cup diced SNACKING CHECKLIST If carefully chosen, snacks can fill in nutritional gaps and boost energy w

SNACKING CHECKLIST NUTRITIOUS SNACKS GRAINS Bagel 12 wholegrain Bread 1 slice wholewheat Cheerios 1 cup Crackers 6 transfatfree whole wheat English Muffin 12 wholewheat Oatmeal 1 cup cooked plain Popcorn 2 cups airpopped Rice Cakes 2 plain Tortilla Chips 1 oz baked Avoid allday nibbling. Keep raw fruits and vegetables in the front of your refrigerator for quick picks when youre in the mood for a snack. Eat smaller portions at meal times so that you can afford the extra calories

Portions at fast food restaurants have increased in size over the decades. For example, take a look at a meal from McDonalds. YEAR 1955 2002 HAMBURGER 1.6 oz 1.68.0 oz FRIES 2.4 oz 2.47.1 oz SODA 7.0 oz 12.042.0 oz EATING OUT SMARTS CHECKLIST Many people eat more meals on the run than at home. Dont let this interfere with healthy eating. Almost all fast food restaurants provide nutrition information. Look online before going out, or pick up the information at the counter before orderi

Have your bread without butter or margarine. Use 1 or 2 milk in your coffee instead of cream. Skip the extra cheese on anything you order. If a restaurant serves big portions, split the meal with a friend or take half home. Be assertive about what you want. Many restaurants are happy to accommodate you. They want to keep their customers happy Instead of fattening desserts, order a lowfat option, such as sherbet, sorbet, nonfat frozen yogurt or fresh fruit with whipped cream. Avoid anythi

Take The Kids Along One of the ways to teach children about healthy food is by taking them along on your shopping trips. Let them help you pick out foods. Give younger kids simple choices to make, such as peas or broccoli. Give older children more freedom to make their own selections. Children tend to be more willing to eat healthy foods when they have some ownership of what they are served. SHOPPING SMARTS CHECKLIST Dont go shopping when youre hungry Plan enjoyable meals for the week, th

COOKING SERVING SMARTS CHECKLIST Your kitchen is the easiest place to make healthy improvements. Load your cupboards and refrigerator with nutritious foods. If you feel like you crave some lesshealthy foods, buy them only in small quantities. Prepare meals with health in mind. Adapt your favorite recipes to cut fat, not flavor. Family Meals Whenever possible, try to schedule time to eat together as a family. Its a great opportunity to talk to each other and it helps parents have a more positiv

DATE TO START EATING HABIT TO CHANGE Eating Exercising For Good Health Handbook 16 Stop munching on candy all day. Intake fewer calories for weight loss. BENEFIT TO ME Buy popsicles instead of candy. WHAT I WILL DO 11508 Chances are, there are some eating habits you would like to change. Use the charts on these two pages for recording what habits these are, reminding yourself how the change will help you. Then decide what you will do, set a date to start, and record your progress. Rev

CHANGING MY EATING HABITS PROGRESS REPORT Rewards Work Wonders Reward yourself when youve reached your goal and for small steps along the way. But try to use nonfood rewards a movie perhaps, a new pair of walking shoes, a bubble bath, a massage, a session with a personal trainer or a long visit with a friend. DATE TO START The best goals are specific, measurable, and, above all, realistic EATING HABIT TO CHANGE BENEFIT TO ME WHAT I WILL DO 17 Eating Exercising For Good Health Handbook

THE BENEFITS OF PHYSICAL ACTIVITY Youre never too old or too young for exercise. Not only does exercise help you look and feel good, but studies show that exercise helps prevent many chronic and lifethreatening diseases. How much do you know about exercise 1. The older you are, the less exercise you need. True False 2. Exercise can help you maintain a level of fitness allowing you to enjoy an active independent lifestyle. True False 3. Physical activity helps increase your

SIMPLE WAYS TO ADD ACTIVITY TO EVERY DAY To improve your fitness level, you dont need to join a gym, invest in expensive equipment or run 10 miles a day. You can start by increasing your everyday activities. Here are some simple ideas. 1. Turn household chores into an exercise routine. Get fit while you sweep the porch, vacuum, iron clothes or wash the windows. And use a push mower instead of one you ride. 2. Plant a garden. Stay active while you plant, weed and rake 3. When driving, park far en

The amount of exercise needed for aerobic fitness depends on your activitys intensity. Moderateintensity activities should be done at least 30 minutes a day, 5 days per week. If you exercise more vigorously, activities should be done for at least 20 minutes a day, 3 days per week. EXERCISE GET ACTIVE, STAY ACTIVE A wellbalanced exercise program includes heartpumping aerobic exercises, stretching exercises and strengthtraining weighttraining exercises. Benefits of Aerobic Exercise Burns fat st

EXERCISE TO YOUR HEARTS CONTENT For a healthy heart you need to move enough to really get your heart pumping. Thats where aerobic cardiovascular exercise comes in. To be sure your routine is benefiting your heart, try to stay in your target heart rate zone for at least 30 minutes per day. If you are new to exercising, aim for the lower end of the target heart rate zone, 50, for a few weeks. Gradually build up to the high end of the zone, 85. Your maximum heart rate is calculated by subtracting y

Take The Step Challenge Many walkers use steps to gauge their progress. If you want to do so, gradually build up to 10,000 steps a day. More for weight loss. Do all 10,000 steps at once or space them out. A pedometer clipped on to your belt will count your steps for you. Otherwise, add up your steps as follows Count how many steps you take in 20 seconds. Multiply that number by 3 to find out how many steps you take each minute. For example if you walk 40 steps in 20 seconds, you take 120 steps p

Goals for Week Date My steps per minute walking Slow Medium Brisk THURSDAY FRIDAY SATURDAY SUNDAY TOTAL Minutes walked Total number of steps walked MONDAY TUESDAY WEDNESDAY Minutes Walked Total Steps Walked Distance In Miles WALKING LOG Pace Any Discomfort Noteworthy Thoughts Week In Review Actual minutes walked Actual steps walked Estimate at 2,000 steps per mile or check pedometer Indicate Slow, Medium, or Brisk Note mood, energy level, stress, health, etc. 23 CHART YOUR

STRETCH TO GET STAY FLEXIBLE Here are some good stretches for beginners. 1. Wrist Rotations Targets Wrists Slowly rotate your wrists clockwise and then counterclockwise. People with arthritis in their hands may want to circle in toward their thumbs only. Repeat 5 times in each direction. 2. Ankles Rotations Targets Ankles Cross right leg over left knee. Rotate right ankle slowly, writing large letter os with your big toe. Rotate clockwise, then counterclockwise. If you have had a hip replace

5. Hamstring Stretch Targets Hamstring or Back of Leg Lie on back. Lift left leg straight into the air, holding leg behind thigh with both hands. Slowly press heel towards ceiling. Hold for 1520 seconds. Repeat on the other side. If you have had a hip replacement, do not bend knee towards chest as you lift your leg. You may want a cushion or rolled towel under your head to ease neck strain. 6. Side Stretch Targets Hip, Waist, Upper Back and Triceps Extend arms overhead. Grasp your right wrist w

GET STRONG STAY STRONG Strengthtraining also called resistancetraining or weighttraining exercises make your body stronger and better toned by challenging your muscles to work harder. This is done by gradually increasing the resistance or workload. Resistance can come from storebought weights, such as dumbbells, ankle and wrist weights, exercise bands, or exercise machines. It can also come from your own body weight or household items, such as soup cans in varying weights. The following strengt

5. Arm Rotations Strengthens Shoulders and Upper Back Extend your arms straight out from sides, keeping elbows straight. Make small circle with your arms, keeping your palms turned upward and your shoulders pressed down. Do 10 forward, 10 backward. 6. Arm Curl Strengthens Front of Arm Muscles Start with an object weighing 5 pounds or less e.g., a can of vegetables, a book, a halfgallon plastic milk jug filled with water or a hand weight. With the weight in one hand, bend your elbow and raise th

Eating Exercising For Good Health Handbook Photocopy the charts on these pages. Use them to keep track of your weekly exercise routine. Work at gradually increasing the time you spend exercising as well as your sets and repetitions. 28 Date SUNDAY MONDAY TUESDAY WEDNESDAY AEROBIC EXERCISE THURSDAY FRIDAY SATURDAY Activity Time Activity Time STRENGTH BALANCE REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS Exercise SET FLEXIBILITY

Date SUNDAY MONDAY TUESDAY WEDNESDAY AEROBIC EXERCISE THURSDAY FRIDAY SATURDAY Activity Time Activity Time STRENGTH BALANCE REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS SET REPS LBS Exercise SET FLEXIBILITY COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED COMPLETED WEEKLY EXERCISE LOG Exercise COMPLETED 29 Eating Exercising For Good Health Handbook

BMI Underweight Below 18.5 Normal 18.524.9 Overweight 25.029.9 Obese 30.0 or greater LIMITATIONS TO BMI It may overestimate body fat in athletes and others who have a muscular build. It may underestimate body fat in older persons and others who have lost muscle mass. WHATS YOUR WAIST CIRCUMFERENCE Your waist circumference is a good indicator of your abdominal fat. Increased abdominal fat is a risk factor for heart disease and other diseases. Place a measuring tape snugly around your waist afte

EXERCISE AWAY 300 CALORIES To enjoy a steady weight loss of one pound a week, you need to cut out 500 calories a day. You can do this by reducing the number of calories in your daily diet andor by burning up more calories when you exercise. If you burn 300 extra calories with added exercise and reduce your caloric intake by 200 calories daily, youre on your way TIME NEEDED TO BURN 300 CALORIES BASED ON WEIGHT WEIGHT IN POUNDS 120 150 180 200 225 250 DAILY ACTIVITIES Child care, playing wmoderate

CUTTING CALORIES CHECKLIST Read nutrition labels and choose items lower in calories. Reduce your intake of added sugars, added fats and alcohol since they all provide calories but without necessary or beneficial nutrients. Avoid fruit juices, regular sodas and sweetened hot drinks like cocoa and lattes. Drink plenty of water during the day. Many people feel hungry when theyre actually thirsty. Gradually add more highfiber foods such as bran, vegetables and fruit, wholegrain ce

Calorie Cutters Dont forget breakfast By having a healthy breakfast, youll have the energy needed to get through the rest of the day without overeating to compensate for energy burnout. Keep healthy snacks on hand. By being able to reach for something healthy, youll save yourself from indulging in highfat, highsugar snacks that will inhibit your weight loss. See pages 1011 for great snacking suggestions. Get support from others. Encouragement from family and friends will help you follow

Photocopy this log and use it to record your weight once each week. Weigh yourself at the same time each morning, with clothes off. Use COMMENTS area to keep track of your progress as well as any observations that can help you do better next week REMEMBER Muscle weighs more than fat, so sometimes you might lose inches and not pounds. But that still spells SUCCESS WEEKLY WEIGHT LOG WEEK OF WEIGHT WAIST CIRCUMFERENCE CHANGE COMMENTS Eating Exercising For Good Health Handbook 34

WEEKLY WEIGHT LOG WEEK OF WEIGHT WAIST CIRCUMFERENCE CHANGE COMMENTS Weight loss is rarely a straight line down. Its the trend down that counts. Hang in there during the peaks and plateaus. 35 Eating Exercising For Good Health Handbook

NAMES NUMBERS Healthcare Practitioner Gym Registered Dietitian Emergency Contact Fitness TrainerConsultant NOTES Eating Exercising For Good Health Handbook 36

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