Sodexo, 2015 Communities for Health

Health 101 Take care of your body. Its the only place you have to

live. Jim Rohn

Healthy Eating Be Mindful Of: Saturated fat: found in animal products like meats, full-fat dairy items, cheeses, packaged goods (pastries, cookies, snack mixes)

Added sugar: found in sodas, juices, baked goods (doughnuts, cakes, cookies), candy

Salt (sodium): found in canned foods, deli meats, bacon, breads, crackers *Pizza and sandwiches are typically very high in sodium

Why is it important to watch what we eat?

Over time, poor diet choices can result in high blood pressure, weight gain or obesity, high cholesterol, and high blood lipid levels. These are risk factors that increase your chances of developing chronic diseases like

diabetes, kidney failure, and heart disease.

How can I improve my diet?

Healthy eating is not a one-size-fits-all deal! Regardless of your food preferences, aim to fill half your plates with fruits and vegetables, a quarter of your plate with protein (lean meats, poultry, seafood, beans, eggs), and a quarter of your plate with grains (rice, bread, tortillas). Try to choose whole grains when possible. Include up to one serving of dairy (milk, cheese, yogurt) at each meal.

Food is the fuel our bodies need in order to perform. Whether we are sleeping, doing yard work, walking, or playing with kids, we are using energy. Food also helps our bodies stay strong and healthy. It is important we eat a variety of foods to make sure we get all the nutrients we need.

A balanced meal can include foods from around the globe

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Black Bean & Corn Salad

Color Your Plate

Strive to eat a variety of colors every day, especially fruits and vegetables.

Different colors mean different nutrients.

For example, purple foods like eggplant contain flavonoids, which are shown to improve heart health, while red-orange foods like sweet potatoes are rich in vitamin C, and may help lower blood pressure.

Portion Control

Use the following as a general guide when creating a balanced plate:

Grains (rice, pasta): about 1 cup or the size of your fist

Meats and protein foods: about 3 oz. or the size of your palm or a deck of cards

Cheese: 1 oz. or the size of your thumb Milk and yogurt: 1 cup or the size of your fist Butter, mayonnaise, oils: 1 teaspoon, or the size of

the tip of your thumb. Use these sparingly. Fruits and vegetables: the more the better, BUT

watch out for sauces and cooking methods (fried, creamed) that add extra, unwanted nutrients like salt, saturated fat, and sugar.

Regular physical activity is critical for good health, and especially important if you are trying to lose or maintain a healthy weight.

BONUS! Physical activity helps reduce risk of heart disease and diabetes beyond that produced by weight loss alone.

Aim for 2 hours of physical activity per week, or about 20-25 minutes a day.

It is important that we choose foods that will give us energy in the short-term and protect our bodies in the

long-term. Remember, variety and balance are key.

Don't forget about physical activity!

Physical Activity Comes in Many Forms! Take the stairs Walk around the block after

dinner Clean the house or garden Walk while talking on the phone Play with the kids Do sit-ups or pushups during TV

commercials

Ingredients 1 3/4 cup thawed frozen or fresh sweet corn 40 cherry tomatoes, halved 1 15 oz. can of black beans, rinsed and

drained 2 avocados, diced 1 red onion, finely diced 1/4 cup cilantro, chopped (use the stems

too!) Dressing:

2 Tbsp. olive oil 1 lemon, juiced (or 2 limes) 1-2 tsp. cumin 1/2 tsp. kosher salt 1/2 tsp. ground black pepper

Instructions Prep all the veggie

ingredients and add to a large serving bowl. Toss well to combine.

In a small bowl or measuring cup, whisk together the dressing ingredients and pour over the veggies. Toss gently to coat.

Serve alone, on a salad, or in a whole wheat pita!