Healthy living

HEALTHY LIVING

By: :Lauren Johnson

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THE FOOD PYRAMID

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GRAINS

• 6-11 Servings/Day• Includes bread,

rice, pasta, cereal, and oatmeal.

• Can help reduce the risk of coronary heart disease.

• Help with weight management.

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VEGETABLES

• 3-5 Servings/Day• Includes broccoli,

carrots, peppers, cucumber, and corn.

• Reduces the risk of stroke and cancer.

• Reduces risk for type 2 diabetes. http://thesameffect.com/wp-content/uploads/fresh-

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FRUITS

• 2-4 Servings/Day• Includes: apples,

bananas, oranges, lemons, and strawberries.

• Important sources of potassium, fiber, and vitamin C.

• Naturally low in sodium, fat, and calories.

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DAIRY

• 2-3 Servings/Day• Includes: milk,

yogurt, and cheese.

• Helps maintain strong bones and teeth throughout life.

• Provide nutrients such as calcium, potassium, and vitamin D. http://www.brighamandwomens.org/

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MEAT & BEANS

• 2-3 Servings/Day• Includes: meat,

poultry, fish, beans, eggs, and nuts.

• Used as the body’s building blocks for bones and muscles.

• Nuts and seeds provide essential fatty acids.

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FATS, OILS, & SWEETS

• Use sparingly• Includes: junk

food, salad dressings, refined sugar.

• Referred to as “empty calories”.

• Avoid fast food.http://www.chicagomag.com/images/2009/January%202009/C0109_JunkFood_01.jpg

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How much are you getting for your dollar?

WATER

• 8 glasses a day• Helps the body

metabolize stored fat.

• Helps maintain muscle tone.

• Gets rid of body waste.

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PHYSICAL ACTIVITY• 30 minutes or

more per day• Relieves stress

and anxiety• Includes but not

limited to: running, weight lifting, bicycling, and hiking.

• Improves self esteem.

• Builds endurance and muscle strength.

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REFERENCES

• http://www.mypyramid.gov

• http://www.colonhealth.net/free_reports/h2oartcl.htm

• http://www.umass.edu/nibble/infofile/fatsoil.html

United States Department of Agriculture

The Colon Therapists Network

NIBBLE-University of Massachusetts

THE END