Step Up To Nutrition and Health

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Take the steps towards better nutrition and health. It is never too late to make a change for the better. Make smart choices at every meal and do something each day to be more active. Here are the food groups that get you the right nutrients each day:
Grains
Did you know that at least half or about 3 of the servings of grains you eat each day should be whole grains? Whole grains include all parts of  the grain kernel - the germ, bran and endosperm - not just the white flour that is in most foods today. Oatmeal, brown rice, barley, and 100% whole wheat products are a few examples of whole grains.
Vegetables
Most people do not eat enough vegetables or enough of the dark green or orange veggies. If you can eat one large salad at lunch plus a few vegetables at dinner and for snacks, you are stepping in the right direction!
Fruits
Think fresh whole fruit and get a variety each day. Start with breakfast and end with dessert. Take a fruit with you for snacking, too.
Dairy
Most people need to drink about 3 glasses of skim milk each day or get the equivalent with yogurt. Dairy foods that are low in sodium and fat, yet high in calcium are the right choice.
Protein
If you are like most Americans, you probably get more than enough protein; you just don’t get enough variety or keep it low in saturated fat.
Start including beans/legumes, fish and nuts a little more, especially if these are in place of meat.
Step More, Sit Less
Being more active and less sedentary helps you control weight and lower your risk for many chronic diseases. Did you know that cleaning the house instead of watching TV?burns twice the calories? In addition to being more active, try to get about 30-60 minutes of exercise, like brisk walking, each day.
FMI:
Visit choosemyplate.gov to obtain more information about MyPlate and to find out what is right for you based on your sex, age and activity level.

Check List for MyPlate:
____ Cook and eat more meals at home
____ Consume fewer sugary foods and drinks
____ Eat more salads and vegetables
____ Drink 3 cups of skim milk daily
____ Eat more fruit, especially whole fruit
____ Get a variety of heart-healthy protein foods each week including beans, nuts and fish
____ Eat at least 3 ounces of whole grains per day
____ Exercise every day for 30-60 minutes

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