The Tevis Center for Wellness

Healthy Eating Guide

Stay Active Limit sedentary activity. Make activity part of your lifestyle. Choose activities you enjoy doing. Individuals who are physically active may be less likely to develop chronic diseases.

Children and adolescents For health benefits, aim for at least 60 minutes of either moderate or vigorous intensity physical activity daily. Include muscle- and bone-strength-ening physical activity at least three days of the week. Examples include biking, running or playing on playground equipment.

Adults For health benefits, aim for at least 150 minutes each week of moderate intensity aerobic activity (brisk walking, bicycle riding, yard work) OR 75 minutes each week of vigorous intensity aerobic activity (aerobic exercise, running or competitive sports). An equivalent combination of moderate and vigorous aerobic activity may also be performed.

Participate in aerobic activity for at least 10 minutes at a time throughout the week. Aim for 30 minutes daily.

Muscle strengthening should be done two or more days a week to work all major muscle groups, such as weight lifting or resistance training.

For greater health benefits, increase intensity and duration of physical activity.

Tips for Increasing Physical Activity • Take the stairs as often as possible.

• Park farther away from your destination.

• Do your own yard work.

• Play with your children.

• Take a walk on your lunch break or have walking meetings at work.

• Stretch or exercise while watching television.

• Join a fitness center or walking group.

*Always consult your physician before starting any

exercise regimen.

References: “Choose MyPlate.” Choose MyPlate. U.S. Department of Agriculture, 04 Nov. 2015. Web. 03 Dec. 2015.

“Physical Activity Guidelines for Americans.” Physical Ac-tivity Guidelines for Americans.” U.S. Department of Health and Human Services, Oct. 2008. Web. 3 Dec. 2015.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Ameri-cans, 2010. 7th Edition, Washington, D.C.: U.S. Government Printing Office, December 2010.

“U.S. Food and Drug Administration.” How to Understand and Use the Nutrition Facts Label. U.S. Food and Drug Administration, 30 Nov. 2015. Web. 4 Dec. 2015.

For more information, call Care Connect at 410-871-7000 or visit CarrollHospitalCenter.org/wellness

Maintain a healthy weight Be as lean as possible Being overweight or obese increases the risk of many chronic diseases, such as cancer, diabetes, heart disease, high cholesterol, high blood pressure, obstructive sleep apnea and stroke.

Balance calorie intake with physical activity for weight control and disease prevention.

If you are overweight or obese, losing 5 to 10 percent of your body weight in a six-month time frame can have many positive health benefits.

Losing 1 to 2 pounds per week is a safe and reasonable rate of weight loss.

Know Your MeasurementsAim for a Body Mass Index of less than 25 and a lean waist circumference.

Body Mass Index (BMI)

Use an online calculator to calculate your BMI, such as:

www.cdc.gov/healthyweight/assessing/index.html

BMI <18.5 Underweight BMI 18.5 to 24.9 Normal BMI 25 to 29.9 Overweight BMI 30 to 39.9 Obesity BMI ≥ 40 Morbid Obesity

Waist Circumference There is an increased risk of developing chronic diseases with a waist measurement that is:

Greater than 35 inches for women Greater than 40 inches for men

Build a Healthy PlateEat a well-balanced diet that is low in fat and sodium and includes fruits, vegetables, lean protein and whole grains. Use the USDA MyPlate (below) as a guide when building meals. Compare products when shopping to find the healthiest choice, and choose products with the fewest ingredients.

Keep Portions in Check Enjoy your food, but eat less of it. Be sure to review the nutrition facts label for the correct serving size. Measure foods or use smaller plates and bowls at meals.

Make Half Your Plate Fruits and VegetablesFruits and vegetables contain vitamins, minerals and antioxidants important for health. Choose produce in a variety of colors and incorporate them into each meal and snack.

Healthy choices include fresh, frozen or no added salt canned vegetables or canned fruit in 100 percent fruit juice.

Make At Least Half Your Grains WholeWhole grains are a source of fiber, protein, vitamins and minerals. Choose 100 percent whole grain bread, crackers, cereals and pasta. Oatmeal, quinoa, barley and popcorn are also good choices.

Choose Fat-Free or Low-Fat Dairy ProductsConsume at least three cups of dairy daily for bone health. Choose fat-free or low-fat milk, yogurt, cheese or calcium-fortified products such as soy milk.

Pick Lean ProteinChoose a variety of lean animal and plant-based protein sources such as soy, eggs, nuts, seafood, legumes, lean poultry, beef or pork. Limit processed meats.

Pick Heart Healthy FatsChoose heart-healthy, monounsaturated and polyunsaturated fats found in vegetable oils, fatty fish, nuts and seeds.

Limit intake of saturated fats found in fatty meats, poultry with skin, butter or whole milk dairy products. Avoid trans-fats often found in fried foods, baked goods and margarine.

Pick Better BeveragesMake water your first choice. Limit sugar sweetened beverages, sports drinks or soda with excess calories and sugar.

Foods to Limit Limit intake of packaged or processed foods such as cake, cookies and candy. These items are often high in calories and fat and provide minimal beneficial nutrients.