BE HEALTHY!Weight Management Program Healthy Lives Program

WEIGHT MANAGEMENT PROGRAM 1. My Plate2. Vegetables3. Fruits4. Portion Control 5. Records6. Coaching Support

MAKE A PLAN!

MY-PLATE In June of 2011, My-Plate

replaced MyPyramid as the government’s primary food group symbol.

My-Plate is an easy to understand visual cue to help consumers adopt healthy eating habits by showing them how to build a healthy meal.

Each food group is color coded and visually shows the amount of each food group that should be on your plate.

Make half your plate fruits and vegetables.

http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources/usda-myplate-food-pyramid-resources

VEGETABLES The amount of vegetables you consume depends

on your age, sex, and level of physical activity. This chart will show you the amount of vegetables

you should consume within the week.

http://www.choosemyplate.gov/food-groups/vegetables_amount_table.html

FRUITS The amount of fruit you should consume

depends on age, sex, and level of physical activity.

This chart is a recommendation for the amount of fruits you should consume daily.

http://www.choosemyplate.gov/food-groups/fruits_amount_table.html

STRATEGIES Make half your plate fruits and vegetables Fruits and vegetables can be fresh, canned,

frozen, or dried, and may be whole, cup-up, or pureed.

A 100% fruit or vegetable juice counts as a serving.

Keep visible reminders by leaving a bowl of fresh fruits and vegetables on the table or counter.

Choose vegetables rich in color, like, red, orange, or dark green vegetables.

PLAN TO EAT VEGETABLES AND FRUITS

PORTION DISTORTION Many consumers eat oversized portions Enjoy the food you eat but eat lessEat more: Fruits and Vegetables Whole Grains Switch to fat-free or low fat milk (1%) Eat less: Foods high in sodium Sugary drinks and snacks

http://www.cnpp.usda.gov/Publications/MyPlate/GettingstartedWithMyPlate.pdf

PHYSICAL ACTIVITY It is important to incorporate physical activity

to maintain a healthy body weight. Being physically active can decrease your

chances of developing heart disease, type 2 diabetes, and high blood cholesterol.

Adults should do the equivalent of 150 minutes (2 hours and 30 minutes) of moderate to intense aerobic activity each week.

Adults should increase their weekly minutes of aerobic exercise gradually in order to meet weight loss goals.

http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/increase-physical-activity.html

PHYSICAL ACTIVITY Tips To become more involved with you physical

activity pick activities that you like Be active with friends and family Keep a log and gradually increase the

intensity and duration of your physical exercise.

RECORD YOUR ACTIVITY