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Objectives

• Name three ways to reach your daily fruit

and vegetable targets.

• Describe how your plate compares to

MyPlate

• Identify how you can be physically active

your way.

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Healthy Eating Patterns

Reduced risk of:

- Heart disease

- Type 2 diabetes

- Some types of cancer

- Overweight & obesity

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Why More Produce Matters
• Provide vitamins,
minerals and antioxidants

• Good sources of dietary

fiber

• Low in calories

• Adds flavor and texture!

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Daily Recommendations

VEGETABLES
1 ½ to 3 cups

FRUIT
1 to 2 cups

Visit www.ChooseMyPlate.gov for more information. 6

Fruits – A Sweet Deal

Simple Swaps

• Try frozen cherries or peaches to top

waffles or pancakes instead of syrup

• Slice fresh fruit for that peanut butter

sandwich instead of jelly

• Assemble a quick plate with fruit,

cheese and whole grain crackers
instead of chips and dip for a party

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Vegetables – A Flavor Powerhouse

Raw
• Snacks
• Salads and sandwiches
• Salsas and relishes

Cooked
• Soups
• Stews
• Sauces
• Side Dishes
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Change the Ordinary

National Nutrition Month® Tip Sheet: 20 Ways to Enjoy More Fruits and Vegetables 11
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 Whole Grain Bread
Oatmeal
Brown Rice
Quinoa

Milk Beef
Yogurt Chicken
Cheese Fish
Eggs
Beans, Nuts & Seeds
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Being Active*

*If you are currently inactive, check with your doctor concerning increased physical activity. 15
 Added Benefits of
Physical Activity

– Mood booster

– Better sleep

– Sharper focus

– Better blood pressure

– Improved blood sugar

Source: U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity 16
Guidelines for Americans, 2nd edition https://health.gov/paguidelines/second-edition/
Types of Physical Activity

• Aerobic
• Walking, running, ice-skating
• Swimming, bicycling, rowing

• Muscle-Strengthening
• Lifting weights or using resistance bands
• Doing push-ups or lunges
• Carrying groceries and some gardening activities

• Bone-Strengthening
• Running
• Jumping rope

Source: U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity
Guidelines for Americans, 2nd edition https://health.gov/paguidelines/second-edition/
Getting Started
• Preschool-aged children
• Active play throughout the day.

• Children and adolescents

• 60 minutes or more each day, with at least three days a week of
aerobic and muscle strengthening activities.

• Adults
• 2 ½ to 5 hours a week of moderate-intensity activity, including
muscle strengthening activities at least twice a week.

• Older adults
• 2 ½ to 5 hours a week of moderate-intensity activity, including
balance training and muscle strengthening activities, if able.
Source: U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity 18
Guidelines for Americans, 2nd edition https://health.gov/paguidelines/second-edition/
Any activity is better
than none!

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Questions?

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