Eat Better - Move More - For a Healthier You!

Eating Better… Where to begin?

  • Enjoy and savor the taste of new foods – choose something new from the produce section the next time you go shopping
  • Start with adding more color to your plate
  • Fall vegetables are a great place to start – try roasting squash, pumpkin and sweet potatoes – a great source of vitamin A
  • Include orange vegetables with a touch of green by adding some chopped spinach or kale – to increase anti-oxidants, vitamin A, vitamin C, folate, niacin, riboflavin and potassium
  • Don’t forget the fiber – fruits, vegetables, whole grains and nuts are great snack ideas
  • Choose LEAN, low sodium protein source and remember to bake or broil meats
  • Don’t forget low fat dairy choices like fat free yogurt and skim milk – mix them with berries or other fruit for a sweet treat!

MOVE MORE…Every Activity Counts!

All it takes is 10 minutes three times a day!

  • Try taking 10 minutes in the morning, afternoon and evening to do some form of activity.
  • Try some weights….

Involve the Family or Friends in Daily Fitness

  • Thirty minutes will fly by if you get to talking while you walk with friends or family!
  • Play a game like Wii bowling to get you moving
  • Do not forget to DANCE!

Clean with Purpose

  • Turn on the music and dance while you work!
  • Make doing the dishes fun by adding a new step as you move to put things away

Look for Opportunities to Walk

  • Take a walk around your center
  • Step in place when brushing your teeth

Balancing Food & Physical Activity

Maintaining a healthy weight is not easy! In a world full of quick fixes and fad diets, the emphasis is not about healthy eating. To keep a healthy weight, it is important to eat healthy and be active.

Eat a variety of foods

Choose a variety of foods every day; it is important to eat whole grains, fruits and vegetables, lean meats and low-fat dairy. All foods, including your favorites, fit in a healthy diet! Eat treats in moderation, keeping your serving size small.

Exercise Regularly

One of the most important steps in maintaining your weight is to balance what you eat and drink with physical activity. Older adults should incorporate aerobic activity, muscle-strengthening activity and balance training for those at risk for falls. Always talk to your doctor before starting a physical activity program.

Drink Plenty of Water

Drinking water keeps you hydrated without adding calories. Drink when you are thirsty, but try to drink more in hot weather or when exercising.

Eat Regular Meals

Eating breakfast helps you feel full throughout the day. Eating three smaller meals and a couple of healthy snacks may help you stay fueled throughout the day.