It’s easier than you think to start eating healthy! Take small steps each week to improve your nutrition and move toward a healthier you.

PALA+ Exit Disclaimer, a program of the President’s Challenge, promotes physical activity AND good nutrition, because it takes both to lead a healthy lifestyle. Sign up Exit Disclaimer (or you can download the form at http://www.fitness.gov/pdfs/pala-plus.pdf) for the six-week program to help you maintain or improve your health. It’s a great way to help manage and reach your health goals.

EIGHT HEALTHY EATING GOALS

Small changes can make a big difference to your health. Try incorporating at least six of the eight goals below into your diet. Commit to incorporating one new healthy eating goal each week over the next six weeks. You can track your progress through PALA+.

Make half your plate fruits and vegetables: Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

Make half the grains you eat whole grains: An easy way to eat more whole grains is to switch from a refined-grain food to a whole-grain food. For example, eat whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

Switch to fat-free or low-fat (1%) milk: Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

Choose a variety of lean protein foods: Meat, poultry, seafood, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. Try adding a slice of lemon, lime, or watermelon or a splash of 100% juice to your glass of water if you want some flavor.

Eat some seafood: Seafood includes fish (such as salmon, tuna, and trout) and shellfish (such as crab, mussels, and oysters). Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood, too.

Cut back on solid fats: Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

TRY THIS!

1. Emphasis on Fruits & Veggies
   1. Mix vegetables into your go-to dishes. Try spinach with pasta or peppers in tacos.
   2. Use fresh, frozen, and canned fruits and vegetables. They all offer the same great nutrients. Just be sure to watch the sodium on canned vegetables and look for fruits packed in water or 100% juice (not syrup).
   3. Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana, or carrot sticks are all healthy options.

2. Healthy Snacks
   1. For a handy snack, keep cut-up fruits and vegetables like carrots, peppers, or orange slices in the refrigerator.
   2. Teach children the difference between everyday snacks, such as fruits and veggies, and occasional snacks, such as cookies or other sweets.
   3. Make water a staple of snack time. Try adding a slice of lemon, lime, or a splash of 100% juice to your water for a little flavor.
   4. Swap out your cookie jar for a basket filled with fresh fruit.

3. Ways to Reduce Fat, Salt, and Sugar
   1. Choose baked or grilled food instead of fried when you’re eating out and implement this at home, too.
   2. Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages.
   3. Serve fruits as everyday desserts—like baked apples and pears or a fruit salad.
   4. Read labels on packaged ingredients to find foods lower in sodium.
   5. Skip adding salt when cooking; instead use herbs and spices to add flavor.

4. Controlling Portion Size
   1. Use smaller plates to control portion sizes.
   2. Don’t clean your plate or bowl if you’re full, instead save leftovers for tomorrow’s lunch.
   3. Portion sizes depend on the age, gender, and activity level of the individual.

5. Healthy Eating in School
   1. Bring healthy snacks into your child’s classroom for birthday parties and celebrations, instead of providing sugary treats.
   2. Pack healthy lunches for your children including whole grains, fruits and vegetables, and fat-free or low-fat dairy products.

Schools across the nation are making their lunch rooms healthier places.

1. Learn more with the Chefs Move to Schools initiative—where chefs work with local schools to add flavorful, healthy meals to menus.

Exercise

The Department of Health and Human Services issued the federal government’s first-ever Physical Activity Guidelines for Americans in 2008 to help Americans understand the types and amounts of physical activity that offer important health benefits. Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. The Physical Activity Guidelines for Americans recommend 60 minutes of physical aerobic activity daily for children ages 6-17 (there are no specifications for those five and under), and 30 minutes daily for adults ages 18-64.

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS MIDCOURSE REPORT: STRATEGIES TO INCREASE PHYSICAL ACTIVITY AMONG YOUTH

Physical activity is critical for overall health at every age, but today America’s youth are less active than ever before. Many settings provide opportunities to increase youth physical activity to the recommended 60 minutes or more a day, including the places kids live, learn and play. The Physical Activity Guidelines for Americans Midcourse Report: Strategies to Increase Physical Activity Among Youth describes intervention strategies for increasing physical activity among youth aged 3 to 17 years.

Download the PAG Midcourse Report, infographic, fact sheet, and other materials at http://health.gov/paguidelines/midcourse/pag-mid-course-report-final.pdf

CHILDREN AND ADOLESCENTS (6-17 YEARS OLD)

Children and adolescents should get 60 minutes or more of physical activity daily. Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week.

ADULTS (18-64 YEARS OLD)

Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.

AEROBIC ACTIVITIES

Aerobic activities require moderate physical effort and include, but are not limited to: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.

Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If you can talk while you are active, then you are participating at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity.

MUSCLE-STRENGTHENING ACTIVITIES

Strengthening activities work all the major muscle groups – legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don’t have weights? Common household items such as bottled water and soup cans can also be used.

BONE-STRENGTHENING ACTIVITIES

Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping rope, basketball, tennis, and hopscotch.

(Sources: http://www.fitness.gov/eat-healthy/how-to-eat-healthy/ and http://www.fitness.gov/be-active/physical-activity-guidelines-for-americans/)

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