You need a total of 60 minutes of physical activity a day. You do not need to complete all the physical activity at one time. You can break it up in 10..15..or 30min sessions.
• Serving size: Serving size is based on the amount most commonly eaten.
• Servings per container: Refers to the number of servings included inside of a package.
• Calories: Refers to the total amount of calories in one serving. Eating too many calories per day is linked to overweight and obesity.
• Total fat: The amount of fat included in one serving (in grams).
• Saturated fat: Total amount of saturated fat in one serving. Try to select food that contain no or a small amount of saturated fat (less than 4gm/serving).
• Trans fats: Studies show that trans fats increase the risk for heart disease and should be avoided.
Try to limit these nutrients. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, diabetes, or high blood pressure.
• Ingredients: The total ingredients contained in one serving of food.
• Dietary fiber: Total amount of fiber in one serving. Studies show that people who consume more fiber in their eating plans are at a lower risk for health conditions (e.g. heart disease).
• Sugars: Total amount of sugar in one serving. Healthy eating patterns do not contain high amounts of sugars. Try to consume natural sugars like fruits and avoid processed sugars like ones found soda.
• Cholesterol & Sodium: Total amount of cholesterol & sodium in one serving. Try to choose foods that contain less than 400 mg of sodium per serving. The intake of too much sodium and cholesterol is associated with increased risk of heart disease and high blood pressure.
• Total carbohydrate: Total amount of carbohydrates in one serving. Try to consume serving sizes of foods that are high in total carbohydrate. (>35 gms/serving).
• Protein: Total amount of protein in one serving. Your body needs protein to build and repair the body, such as muscles, blood, and organs.
"Eat lots of Fruit & Veggies"
"Drink More Water"
"DO NOT Skip any Meals"
Eating more fruits and veggies decreases your chances of becoming obese. Eat fast foods less often. When you do visit a fast food restaurant, try some of the many new healthy choices on the menu.
Drink More Water instead of high calorie… high sugar sodas and juices. Avoid high fat or high calorie snack foods like; chips, cookies, and candy.
Skipping breakfast and other meals can cause you to eat more. It also may cause you to crave foods that are too high in fat and calories.