Newsletter - July, formatted.docx

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Saturated fat: found in animal products like meats, full-fat dairy items, cheeses, packaged goods (pastries, cookies, snack mixes)Added sugar: found in sodas, juices, baked goods (doughnuts, cakes, cookies), candySalt (sodium): found in canned foods, deli meats, bacon, breads, crackers *Pizza and sandwiches are typically very high in sodium

A balanced meal can include foods from around the globeBe Mindful Of:Take care of your body. Its the only place you have to live. Jim Rohn

-How can I improve my diet?Healthy eating is not a one-size-fits-all deal! Regardless of your food preferences, aim to fill half your plates with fruits and vegetables, a quarter of your plate with protein (lean meats, poultry, seafood, beans, eggs), and a quarter of your plate with grains (rice, bread, tortillas). Try to choose whole grains when possible. Include up to one serving of dairy (milk, cheese, yogurt) at each meal.

Healthy EatingFood is the fuel our bodies need in order to perform. Whether 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.

Why is it important to watch what we eat?Over time, poor diet choices can result in high blood pressure, weight gain or obesity, high cholesterol, and high blood lipid levels. These are risk factors that increase your chances of developing chronic diseases like diabetes, kidney failure, and heart disease.

Health 101July 2015

HLHFSodexoPortion ControlUse 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, saturated fat, and sugar.

Color Your PlateStrive 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 may help lower blood pressure.

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 balance is key.

Don't forget about physical activity!

Regular physical activity is critical for good health, and especially important if you are trying to loose or maintain a healthy weight. BONUS! Physical activity helps reduce risk of heart disease and diabetes beyond that produced by weight loss alone. Aim for 2 hours of physical activity per week, or about 20-25 minutes a day.

Physical Activity Comes in Many Forms! Take the stairs Walk around the block after dinner Clean the house or garden Walk while talking on the phone Play with the kids Do sit-ups or pushups during TV commercials

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