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HLHF

Health 101

Take care of your body. Its the only place you have to live.
Jim Rohn

July 2015

Be Mindful Of:

Healthy Eating

Saturated fat: found in animal products like meats, full-fat dairy items, cheeses, packaged goods (pa
Added sugar: found in sodas, juices, baked goods (doughnuts, cakes, cookies), candy
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Salt (sodium): found in canned Food
foods,
andWhether
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we are sleeping, doing yard work, walking, or playing with
kids, we are using energy. Food also helps our bodies stay
strong and healthy. It is important we eat a variety of foods to
make sure we get all the nutrients we need.
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A balanced meal can

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Color Your Plate

Strive to eat a variety of colors every
day, especially fruits and vegetables.
Different colors mean different
nutrients.
For example, purple foods like
eggplant contain flavonoids, which
are shown to improve heart health,
while red-orange foods like sweet
potatoes are rich in vitamin C, and
It is important that we choose
foods that will give us energy
in the short-term and protect
our bodies in the long-term.
Remember, variety and

Portion Control
Use the following as a general guide when
creating a balanced plate:

Grains (rice, pasta): about 1 cup or the

size of your fist
Meats and protein foods: about 3 oz. or
the size of your palm or a deck of cards
Cheese: 1 oz. or the size of your thumb
Milk and yogurt: 1 cup or the size of your
fist
Butter, mayonnaise, oils: 1 teaspoon, or
the size of the tip of your thumb. Use
these sparingly.
Fruits and vegetables: the more the
better, BUT watch out for sauces and
cooking methods (fried, creamed) that add
extra, unwanted nutrients like salt,

Regular physical activity is critical for good health, and especially

important
you areintrying to loose o
Physical
ActivityifComes
Aim for 2 hours of physical activity per week,
or about 20-25
Manyminutes
Forms!a day.
Don't
Take the stairs
forge
Walk around the block after
t
dinner
about
Clean the house or garden
physi
Walk while talking on the
phone
cal
Play with the kids
activi
Do sit-ups or pushups

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