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W.I.C.

ABCs of High-Energy HealthReal Guidelines for Real People:
The ABCs of High-Energy Health
It's a fact, small changes in your food intake and activity level can make a big difference in your life. Delicious nutrition and an active lifestyle can help you feel better and look better today. They are also the keys to living longer and living healthier.

There's no need for drastic diets or painful exercises. Actually small, positive changes usually work better than giant leaps. Here are ten steps toward high-energy health -- recommended by America's nutrition and fitness experts in the 2000 Dietary Guidelines.

 AIM FOR FITNESS.
1. Aim for a healthy weight.
Red CheckGive up your membership in the clean plate club.
Red CheckListen to your internal signals; stop when you are full.

2. Be physically active each day.
Red CheckHide the remote control and get up off the couch.
Red CheckWalk the dog; don't just watch the dog walk.
BUILD A HEALTHY BASE.
3. Let the Pyramid guide your food choices.
Red CheckEnjoy reasonable portions rather than super-size meals.
Red CheckSavor half your entree and save the rest for a tasty lunch.

4. Choose a variety of grains daily, especially whole grains.
Red CheckBe heart-smart; kick start day with whole grain cereal.
Red CheckBuy breads and rolls with whole wheat as the #1 ingredient.

5. Choose a variety of fruits and vegetables daily.
Red CheckGrab a power snack - an apple, banana, orange or pear.
Red CheckServe a leafy green salad with every evening meal.

6. Keep food safe to eat.
Red CheckWash your hands before cooking, serving or eating food.
Red CheckRefrigerate leftovers as soon as you get up from the table.

CHOOSE SENSIBLY.
 7. Choose a diet low in saturated fat and cholesterol, and moderate in total fat.
Red CheckEnjoy leaner meats with cuts from the round or the loin.
Red CheckDrink light with fat-free or low-fat milk in your glass.

8. Choose beverages and foods to moderate your intake of sugars.
Red CheckRefresh yourself with sparkling water or club soda.
Red CheckSkip the "big gulp" drinks and stay with a can or less a day.

9. Choose and prepare foods with less salt.
 Red CheckAdd salt to your food at the table, not at the stove.
Red CheckEnhance food flavors with herbs, spices, garlic or lemon.

10. If you choose to drink alcoholic beverages, do so in moderation.
Red CheckTake alcohol with meals to slow absorption into your body.
Red CheckSet your limit at one (for women) or two (for men) per day.

For more details on the ABCs of eating well, go online to:

Provided by Eat Right Montana

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Last Updated 4/25/03