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.

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