Learn How to Eat Healthy

Fruits And Vegetables
Most people, including children, eat fewer servings of fruits and vegetables than are recommended. Eating plenty of fruits and vegetables of different kinds may encourage weight loss and promote good health.

How Many Fruits And Vegetables Do You Need Each Day?
Children 5*
Women 7+
Men 9+

*the serving size for children is 1 tablespoon for each year of age. Fruit roll-ups and fruit “drinks” are not fruit; count it as candy or desert.

What Counts As A Serving?
Vegetable Group
1 cup of leafy vegetables
½ cup of other vegetables-cooked or raw
¾ cup vegetables juice

Fruit Group
1 medium apple, banna, orange, pear
½ cup pf chopped cooked, canned fruit or ¼ cup dried fruit
¾ cup 100% fruit juice

Can It Be Done?
Orange juice; whole grain cereal with ½ cup berries (2 fruits)

Sandwich; green salad (1 cup) and tomatoes (1/2 cup) (2 vegetables)
Snack; Apple (1 fruit)

Chicken breast with green beans (1 cup);
carrots (1/2 cup) (3 vegetables)

Mixed fruit salads ½ cup (1 fruit)

Whole Grains
Whole grains differ from foods made with white flour in the amount of fiber and nutrients they provide. Vitamins, minerals, fiber and other protective substances in whole grain foods protect against heart disease and diabetes.

Whole grain foods include: brown rice, oatmeal, popcorn, barley, whole oatmeal, bulgur, whole wheat: bread and pasta, crackers and cereal, like, Cheerios, Shredded Wheat, Total and other whole grain crackers.

Sample whole grain ingredients list: Whole wheat or whole rye or whole oat floor, water, wheat gluten, soybean and/or canola oil, yeast, salt, honey. “Enriched flour”, or “wheat flour:” is not whole grain flour. Look for the word WHOLE in the ingredient list.

Choose A Diet Low In Saturated Fat, Rich In Vegetable Fat
Include canola oil, olive oil, most nuts, olives, avocados, and fish like salmon and canned light tuna.

Include low fat cheese, skim or 1% milk, soft margarine, frozen yogurt, low-fat processed meats, and skinless poultry.

To avoid harmful trans fatty acids, read labels, avoid snacks made with partially hydrogenated vegetable oils and most fried food.

Be Physically Active Each Day
If you are inactive start small and work up to 150 minutes per week, then 30 minutes most days of the week.

  • Park farther away and walk
  • Walk up stairs
  • Walk and bike more, drive less
  • Rake leaves, clean the house
  • Play actively with children
  • Play basketball, dance
  • Take part in an exercise program
  • Kayak or canoe
  • Ski or snowshoe
  • Use an exercise tape
  • Walk your dog more often

10,000 Steps
The 10,000 Steps program is designed for people who want to get more exercise but can’t find the time. Here’s how it works: Wear a pedometer and let the pedometer count your steps for you. 10,000 steps can be achieved by talking the stairs, parking further away, or taking a walk at lunch. Start small and work up over time.

Purchase your pedometer at:
George and Philips
173 Water Street, Exeter, NH 03833