Nutrition & Fitness

A balanced diet & a fit lifestyle are fundamental to healthy living. Here are some helpful tools for learning about nutritional choices and finding physical activities that will fit into your routine.

Eating Healthy

My Plate USDA
The new USDA recommended daily intake is based on a 2,000 calorie diet for the average adult.

Small changes make a big impact!

  • Eat at least half of all grains as whole grains.

  • Add dark-green, red, and orange vegetables to main and side dishes.

  • Use dark leafy greens to make salads.

  • Beans and peas are a great source of fiber. Add beans or peas to salads, soups, side dishes, or serve as a main dish.

  • Use fruit as snacks, salads, or desserts.

  • Drink fat-free (skim) or low-fat (1%) milk. Choose fat-free or low-fat milk or yogurt more often than cheese.

  • Eat seafood in place of meat or poultry twice a week.

  • Use vegetable oils rather than solid fats. Choose soft margarines with zero trans fats.

Eating HealthyUSDA SuperTracker →

Plan smart portions, design your own meal plan, and see how the foods you eat fit into a balanced diet.

WebMD Printable Grocery Shopping List →

This handy shopping list sorts foods by their special health benefits, with extra tips on making good food choices.

Food Info from the American Diabetes Association →

Are you or a loved one diabetic? That doesn’t mean giving up great food. This page includes specially designed food recommendations & recipes.

Staying Active

Regular physical activity promotes good circulation, strong muscles & bones, and overall well-being.

Best Exercise Tips:

  • Take a walk! Studies show that a daily walk is one of the most beneficial forms of physical activity. Have a stroll in the fresh air often to get the blood flowing & enjoy nature!

  • Join a gym or fitness center. Group acitivies provide excellent motivation to keep active. Create a “buddy system” and choose activities that you can enjoy together.

  • Set goals. Trying to lose weight? Working towards a fixed goal will keep you positive. Be reasonable about your expectations and talk with your doctor about managing a healthy weight.

What’s Your BMI (Body Mass Index)?