Nutrition And Physical Activity Tips

Making healthy food choices and being physically active is the key to good health.
  • Start strong - Start your day with breakfast. Breakfast eaters do better at work and school. Fuel up with breakfast for energy, nutrients, vitamins, minerals and fiber.
  • Eat the right amount of fruits and vegetables to lower your risk of serious problems like obesity, type 2 diabetes, heart disease, stroke and certain types of cancer. The amount of fruits and vegetables that is right for you depends on your age, gender and physical activity level. For more information, go to
  • Mix It Up - Enjoy lots of different foods from all food groups. No one food has all the nutrients you need to be healthy.
  • Get Moving - Be physically active at least 30 minutes everyday. Physical activity includes walking jogging, biking, swimming, dancing, gardening, playing sports and many others. Being physically active each day reduces the risk of cancer, diabetes, heart disease and obesity.
  • Go for grilled, broiled, or steamed foods more often and choose fried foods only sometimes.
  • Order the regular or kid-size portion. Mega-sized servings are probably more then you need.
  • Make milk or a low-fat shake your beverage for an extra calcium boost.
  • Try a side salad instead of fries.
  • Split your order. Share fries or a sandwich with a friend.
  • A baked potato offers more fiber and fewer calories than fries. Go easy on the sour cream and butter. Top your potato with broccoli, a small amount of cheese or salsa.
  • At the deli or sub shop, choose lean beef, ham, turkey, or chicken on whole grain bread.
  • Go easy on condiments, special sauces and dressings on sandwiches and salads. Ask for mustard, catsup, salsa or low-fat spreads and dressings.
  • At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on the mayonnaise-based salads and high-fat toppings.
  • Restaurant portions too large? Take home half the main course for another meal.
  • Order salad with dressing on the side so you can control how much is added.
  • Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
  • Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp.
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