PLAN MI Daily healthier TOMORROW for a Drink water instead of sugary drinks. Make at least half your grains whole grains. Make half your plate fruits and vegetables. 3 , 500 CALORIES = 1 POUND OF FAT (reduce intake by 500 calories per day to lose 1 pound a week) T0 20 30 minutes of aerobic exercise per day Eat cups of rainbow-colored vegetables a day. 3½ 2,300 mg. of sodium Less than ( 1 %). SWITCH TO fat-free or low- fat milk • Call your doctor and make an appointment • Know BMI and weight, blood pressure, cholesterol and blood sugar numbers • Set reasonable goals and non-food rewards • Take your starting measurements • Fill your water bottle and drink up • Clean up your pantry and fridge • Find some new healthy recipes • Plan your meals and snacks for the week • Grocery shop for healthy foods • Read labels • Go outside for a 20-minute walk • Plan exercise for the week • Find a work-out buddy • Eat at the table with TV off • Experiment with spices and herbs • Practice portion control • Eat 5 small meals a day • Keep a food journal – write down what you eat and drink, the time and how you’re feeling • Envision what losing 10% would feel like • Ask friends and family for support MI HEALTHIER TOMORROW TO-DO LIST A void O V E R S I Z E D portions. Choose a variety of protein-rich foods, like seafood, lean meat, poultry and eggs, etc. Depends on ethnicity, age and health. Talk with your doctor. 7-8 Strive for hours of sleep per night.

MI for a heal thier TOMORROW D aily your grains 20 30 T0 ......whole grains. Make half your plate fruits and vegetables. 3,500 CALORIES = 1 POUND OF FAT (reduce intake by 500 calories

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Page 1: MI for a heal thier TOMORROW D aily your grains 20 30 T0 ......whole grains. Make half your plate fruits and vegetables. 3,500 CALORIES = 1 POUND OF FAT (reduce intake by 500 calories

PLAN

Dailyhealthier TOMORROWfor a

Drink water insteadof sugary drinks.

Make atleast half your grainswhole grains.

Make halfyour platefruits andvegetables.

3,500 CALORIES = 1 POUND OF FAT(reduce intake by 500 calories

per day to lose 1 pound a week)

T0 20 30 minutes of aerobic exercise per day

Eat cups of rainbow-colored vegetables a day.3½

2,300mg. of sodium

Less than

(1%).

SWITCH TOfat-free or low- fat milk

• Call your doctor and make an appointment • Know BMI and weight, blood pressure, cholesterol and blood sugar numbers • Set reasonable goals and non-food rewards• Take your starting measurements• Fill your water bottle and drink up• Clean up your pantry and fridge• Find some new healthy recipes• Plan your meals and snacks for the week• Grocery shop for healthy foods• Read labels• Go outside for a 20-minute walk• Plan exercise for the week• Find a work-out buddy • Eat at the table with TV off• Experiment with spices and herbs• Practice portion control• Eat 5 small meals a day• Keep a food journal – write down what you eat and drink, the time and how you’re feeling• Envision what losing 10% would feel like• Ask friends and family for support

MI HEALTHIER TOMORROW TO-DO LIST

Avoid OVERSIZED portions.

Choose a variety of protein-rich foods, like seafood, lean meat, poultry and eggs, etc.

Depends on ethnicity, age and health. Talk with your doctor.

7-8Strive for

hoursof sleep per night.