A Walking Program for Maryland

Walk Your Way to a Healthier You

Walk Your Way to a Healthier You

A Walking Program for Maryland

Walk Your Way to a Healthier You

Walk Your Way to a Healthier You

A Walking Program for Maryland

Walk Your Way to a Healthier You

Walk Your Way to a Healthier You

A Walking Program for Maryland

Walk Your Way to a Healthier You

Walk Your Way to a Healthier You

A Walking Program for Maryland

Walk Your Way to a Healthier You

Walk Your Way to a Healthier You

SESSION ONESESSION ONESESSION ONE

WalkWays will help you take a step toward a

healthy you. At each session you will learn about

walking and healthy eating. WalkWays is designed

to provide support so your personal needs are met.

My hopes for this program:

= Success

1

WalkWays will help you take a step toward a

healthy you. At each session you will learn about

walking and healthy eating. WalkWays is designed

to provide support so your personal needs are met.

My hopes for this program:

= Success

1

WalkWays will help you take a step toward a

healthy you. At each session you will learn about

walking and healthy eating. WalkWays is designed

to provide support so your personal needs are met.

My hopes for this program:

= Success

1

Reduced risk of heart disease

Reduced risk of high blood pressure

Decreased risk of diabetes

Healthy and strong bones

Weight management

Increased energy

Better sleep

Better mood

Improved self-image

_________

_________

_________

_________

Benefits of Walking

2

BLOODPRESSURE

HEART

STRONGBONES

DIABETES

WEIGHT

ENERGY

SLEEP

MOOD

SELFIMAGE

MOREIDEAS

Be a role modelROLEMODEL

Reduced risk of heart disease

Reduced risk of high blood pressure

Decreased risk of diabetes

Healthy and strong bones

Weight management

Increased energy

Better sleep

Better mood

Improved self-image

_________

_________

_________

_________

Benefits of Walking

2

BLOODPRESSURE

HEART

STRONGBONES

DIABETES

WEIGHT

ENERGY

SLEEP

MOOD

SELFIMAGE

MOREIDEAS

Be a role modelROLEMODEL

Reduced risk of heart disease

Reduced risk of high blood pressure

Decreased risk of diabetes

Healthy and strong bones

Weight management

Increased energy

Better sleep

Better mood

Improved self-image

_________

________

_________

________

Benefits of Walking

2

BLOODPRESSURE

HEART

STRONGBONES

DIABETES

WEIGHT

ENERGY

SLEEP

MOOD

SELFIMAGE

MOREIDEAS

Be a role modelROLEMODEL

SESS

ION

1-A

Pedometer Tips

•Wearitonyourwaistband or belt.

• Clearbypushingthered“Reset” button.

• Reseteachmorning.

•Wearitallday(butnotinthe shower, tub or pool).

• Bewareofbathrooms(pedometerscanfalloff).

• Trywearingitontheopposite side if it accidentally resets a lot.

• Rememberthateverystepis a step toward health!

03653RES

ET

03653RESET

3

Pedometer Tips

•Wearitonyourwaistband or belt.

• Clearbypushingthered“Reset” button.

• Reseteachmorning.

•Wearitallday(butnotinthe shower, tub or pool).

• Bewareofbathrooms(pedometerscanfalloff).

• Trywearingitontheopposite side if it accidentally resets a lot.

• Rememberthateverystepis a step toward health!

03653RES

ET

03653RESET

3

Pedometer Tips

waistband or belt.

“Reset” button.

the shower, tub or pool).

opposite side if it accidentally resets a lot.

is a step toward health!

03653

RESET

03653RESET

3

It’s a Stretch…

Following a few simple guidelines will help you get a great stretch while protecting yourself from injury.

• Warm up before stretching. Walk for a few minutes before stretching.

• Start each stretch SLOWLY. Do not rush into a stretch.

• Don’t forget to breathe. Exhale as you gently stretch the muscle. Breathing helps you relax, and maximize the stretch.

• Gently hold the stretch. Do not bounce.

• Stretch only as far as is comfortable. Stretching should not be painful.

• Hold each stretch for 20-30 seconds. This allows enough time for your muscles to fully stretch.

• Take your time.

• Use proper form when stretching.

4

It’s a Stretch…

Following a few simple guidelines will help you get a great stretch while protecting yourself from injury.

• Warm up before stretching. Walk for a few minutes before stretching.

• Start each stretch SLOWLY. Do not rush into a stretch.

• Don’t forget to breathe. Exhale as you gently stretch the muscle. Breathing helps you relax, and maximize the stretch.

• Gently hold the stretch. Do not bounce.

• Stretch only as far as is comfortable. Stretching should not be painful.

• Hold each stretch for 20-30 seconds. This allows enough time for your muscles to fully stretch.

• Take your time.

• Use proper form when stretching.

4

It’s a Stretch…

Following a few simple guidelines will help you get a great stretch while protecting yourself from injury.

• Warm up before stretching. Walk for a few minutes before stretching.

• Start each stretch SLOWLY. Do not rush into a stretch.

• Don’t forget to breathe. Exhale as you gently stretch the muscle. Breathing helps you relax, and maximize the stretch.

• Gently hold the stretch. Do not bounce.

• Stretch only as far as is comfortable. Stretching should not be painful.

• Hold each stretch for 20-30 seconds. This allows enough time for your muscles to fully stretch.

• Take your time.

• Use proper form when stretching.

4

SESS

ION

1-B

Sample Stretches

Lateral neck stretch Slowlyturnyourheadtolooktotheright.Hold this position. Slowly turn back toface forward. Repeat to the left and hold.

Shoulder shrugSlowlybringshouldersuptowardtheearsand hold. Slowly bring shoulders downtoward the ground and hold. Repeat until relaxed.

Chest stretch(pushing shoulder blades together)Stretchoutthechestbybringingshoulderblades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

Alternate chest stretch(pushing shoulder blades together)Place hands comfortably on hips. Stretchout the chest by bringing shoulder blades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

5

Sample Stretches

Lateral neck stretch Slowlyturnyourheadtolooktotheright.Hold this position. Slowly turn back toface forward. Repeat to the left and hold.

Shoulder shrugSlowlybringshouldersuptowardtheearsand hold. Slowly bring shoulders downtoward the ground and hold. Repeat until relaxed.

Chest stretch(pushing shoulder blades together)Stretchoutthechestbybringingshoulderblades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

Alternate chest stretch(pushing shoulder blades together)Place hands comfortably on hips. Stretchout the chest by bringing shoulder blades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

5

Sample Stretches

Lateral neck stretch Slowlyturnyourheadtolooktotheright.Hold this position. Slowly turn back toface forward. Repeat to the left and hold.

Shoulder shrugSlowlybringshouldersuptowardtheearsand hold. Slowly bring shoulders downtoward the ground and hold. Repeat until relaxed.

Chest stretch(pushing shoulder blades together)Stretchoutthechestbybringingshoulderblades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

Alternate chest stretch(pushing shoulder blades together)Place hands comfortably on hips. Stretchout the chest by bringing shoulder blades together. Make sure your head is up, looking forward.Onlygoas far as iscomfortable. Hold this position.

5

Sample StretchesLateral shoulder stretchBring your right arm straight across your chest, while wrapping the left arm around theupperportionoftheright.Gentlypushthe upper arm in toward your body. Hold. Keep head up, looking straight ahead. Switcharmpositionsandrepeat.

Triceps stretchBring your left arm straight over your head beside the ear, placing the left hand on your upper back near your shoulder blades. Graspthebentarmjustbelowtheelbowand push back, feeling the stretch in the leftupperarm.Hold.Switcharmpositionsand repeat.

Leg lungeTakeastrideforwardwithyourrightfoot.Ensure thatboth feetpoint forwardwithhipsalso facing forward.Check thatyourankle is in line with your bent knee. Never bend past this point. All your weight shouldbeonyourbent right leg.Gentlypush down on your back heel. Hold. Make sure the straight leg is not locked. Switchlegpositionsandrepeat.

6

Sample StretchesLateral shoulder stretchBring your right arm straight across your chest, while wrapping the left arm around theupperportionoftheright.Gentlypushthe upper arm in toward your body. Hold. Keep head up, looking straight ahead. Switcharmpositionsandrepeat.

Triceps stretchBring your left arm straight over your head beside the ear, placing the left hand on your upper back near your shoulder blades. Graspthebentarmjustbelowtheelbowand push back, feeling the stretch in the leftupperarm.Hold.Switcharmpositionsand repeat.

Leg lungeTakeastrideforwardwithyourrightfoot.Ensure thatboth feetpoint forwardwithhipsalso facing forward.Check thatyourankle is in line with your bent knee. Never bend past this point. All your weight shouldbeonyourbent right leg.Gentlypush down on your back heel. Hold. Make sure the straight leg is not locked. Switchlegpositionsandrepeat.

6

Sample StretchesLateral shoulder stretchBring your right arm straight across your chest, while wrapping the left arm around theupperportionoftheright.Gentlypushthe upper arm in toward your body. Hold. Keep head up, looking straight ahead. Switcharmpositionsandrepeat.

Triceps stretchBring your left arm straight over your head beside the ear, placing the left hand on your upper back near your shoulder blades. Graspthebentarmjustbelowtheelbowand push back, feeling the stretch in the leftupperarm.Hold.Switcharmpositionsand repeat.

Leg lungeTakeastrideforwardwithyourrightfoot.Ensure thatboth feetpoint forwardwithhipsalso facing forward.Check thatyourankle is in line with your bent knee. Never bend past this point. All your weight shouldbeonyourbent right leg.Gentlypush down on your back heel. Hold. Make sure the straight leg is not locked. Switchlegpositionsandrepeat.

6

Sample StretchesInner thigh stretchPosition your feet a little wider than shoulder widthapart.Yourtoesfaceforward,kneesare not locked and your head is up. Shiftyour weight to one side, bending your leg so that stretch is felt through the groin on the opposite side. Keep your foot under your knee. Hold. Repeat on other side.

Upper back twistPosition yourself in a semi-squat position with your hands supported on each thigh. Keepyourbackstraight.Turntoonesideasyou push against your opposite thigh. Hold. Repeat on other side.

Lower back stretchPosition yourself in a semi-squat position with your hands supporting on each thigh. Keep your back flat and parallel to the floor.Tuckyourchin intoyourneck, roundyour shoulders and…Roll up slowly. If you have lower back problems, check with your doctor to make sure that back stretches are safe for you.

7

Sample StretchesInner thigh stretchPosition your feet a little wider than shoulder widthapart.Yourtoesfaceforward,kneesare not locked and your head is up. Shiftyour weight to one side, bending your leg so that stretch is felt through the groin on the opposite side. Keep your foot under your knee. Hold. Repeat on other side.

Upper back twistPosition yourself in a semi-squat position with your hands supported on each thigh. Keepyourbackstraight.Turntoonesideasyou push against your opposite thigh. Hold. Repeat on other side.

Lower back stretchPosition yourself in a semi-squat position with your hands supporting on each thigh. Keep your back flat and parallel to the floor.Tuckyourchin intoyourneck, roundyour shoulders and…Roll up slowly. If you have lower back problems, check with your doctor to make sure that back stretches are safe for you.

7

Sample StretchesInner thigh stretchPosition your feet a little wider than shoulder widthapart.Yourtoesfaceforward,kneesare not locked and your head is up. Shiftyour weight to one side, bending your leg so that stretch is felt through the groin on the opposite side. Keep your foot under your knee. Hold. Repeat on other side.

Upper back twistPosition yourself in a semi-squat position with your hands supported on each thigh. Keepyourbackstraight.Turntoonesideasyou push against your opposite thigh. Hold. Repeat on other side.

Lower back stretchPosition yourself in a semi-squat position with your hands supporting on each thigh. Keep your back flat and parallel to the floor.Tuckyourchin intoyourneck, roundyour shoulders and…Roll up slowly. If you have lower back problems, check with your doctor to make sure that back stretches are safe for you.

7

Sample StretchesInner thigh stretchPosition your feet a little wider than shoulder widthapart.Yourtoesfaceforward,kneesare not locked and your head is up. Shiftyour weight to one side, bending your leg so that stretch is felt through the groin on the opposite side. Keep your foot under your knee. Hold. Repeat on other side.

Upper back twistPosition yourself in a semi-squat position with your hands supported on each thigh. Keepyourbackstraight.Turntoonesideasyou push against your opposite thigh. Hold. Repeat on other side.

Lower back stretchPosition yourself in a semi-squat position with your hands supporting on each thigh. Keep your back flat and parallel to the floor.Tuckyourchin intoyourneck, roundyour shoulders and…Roll up slowly. If you have lower back problems, check with your doctor to make sure that back stretches are safe for you.

7

Fast Food MenusMcDonald’so Hamburger o Cheeseburgero Quarter Pounder with cheeseo Big Maco Filet-O-Fishsandwicho ChickenMcNuggets(10pieces)o French fries, smallo French fries, largeo GrilledchickenCaesarsaladwithdressing

Kentucky Fried Chickeno Originalrecipe–breasto Originalrecipe–drumsticko Extracrispy–breasto Extracrispy–drumsticko Hotandspicy–breasto Hotandspicy–drumsticko Biscuito Coleslaworpotatosalado Mashed potatoes and gravyo Potato wedges

8

Fast Food MenusMcDonald’so Hamburger o Cheeseburgero Quarter Pounder with cheeseo Big Maco Filet-O-Fishsandwicho ChickenMcNuggets(10pieces)o French fries, smallo French fries, largeo GrilledchickenCaesarsaladwithdressing

Kentucky Fried Chickeno Originalrecipe–breasto Originalrecipe–drumsticko Extracrispy–breasto Extracrispy–drumsticko Hotandspicy–breasto Hotandspicy–drumsticko Biscuito Coleslaworpotatosalado Mashed potatoes and gravyo Potato wedges

8

Fast Food MenusMcDonald’so Hamburger o Cheeseburgero Quarter Pounder with cheeseo Big Maco Filet-O-Fishsandwicho ChickenMcNuggets(10pieces)o French fries, smallo French fries, largeo GrilledchickenCaesarsaladwithdressing

Kentucky Fried Chickeno Originalrecipe–breasto Originalrecipe–drumsticko Extracrispy–breasto Extracrispy–drumsticko Hotandspicy–breasto Hotandspicy–drumsticko Biscuito Coleslaworpotatosalado Mashed potatoes and gravyo Potato wedges

8

Subwayo o o o o o o o o Bacono o

Beverageso o

o o

9

Subwayo o o o o o o o o Bacono o

Beverageso o

o o

9

Subwayo o o o o o o o o Bacono o

Beverageso o

o o

9

Subwayo o o o o o o o o Bacono o

Beverageso o

o o

9

Calorie Calculator

Total Calories

x 20 _ _______ _ _______

Steps needed to burn these calories

It takes 20 steps to burn 1 calorie.

10

Calorie Calculator

Total Calories

x 20 _ _______ _ _______

Steps needed to burn these calories

It takes 20 steps to burn 1 calorie.

10

Calorie Calculator

Total Calories

x 20 _ _______ _ _______

Steps needed to burn these calories

It takes 20 steps to burn 1 calorie.

10

Fast Food Wrap Up

•Whatareyourthoughtsaboutthenumberofcaloriesconsumedandstepsneededtoburnthemoff?

•Howwouldyouchoosefoodsdifferentlyknowingthestepsneededtoburnthemoff?

•Howmanyfewerstepswouldyouneedifyoudrankwaterordietsodainsteadofregularsoda?

•Howmanyfewerstepswouldyouneedifyouchoseasmallportionoffrenchfriesinsteadofsuper-sizefrenchfries?

11

Fast Food Wrap Up

•Whatareyourthoughtsaboutthenumberofcaloriesconsumedandstepsneededtoburnthemoff?

•Howwouldyouchoosefoodsdifferentlyknowingthestepsneededtoburnthemoff?

•Howmanyfewerstepswouldyouneedifyoudrankwaterordietsodainsteadofregularsoda?

•Howmanyfewerstepswouldyouneedifyouchoseasmallportionoffrenchfriesinsteadofsuper-sizefrenchfries?

11

Fast Food Wrap Up

•Whatareyourthoughtsaboutthenumberofcaloriesconsumedandstepsneededtoburnthemoff?

•Howwouldyouchoosefoodsdifferentlyknowingthestepsneededtoburnthemoff?

•Howmanyfewerstepswouldyouneedifyoudrankwaterordietsodainsteadofregularsoda?

•Howmanyfewerstepswouldyouneedifyouchoseasmallportionoffrenchfriesinsteadofsuper-sizefrenchfries?

11

1212

SESSION TWO

13

SESSION TWO

13

Setting Personal Goals

• Setrealistic,positive,andmeasurablegoals

• Breakyourgoalintosmallersteps

• Identifyobstacles

• Buildasupportsystem

• Findinspiration

• Signacontractwithyourself

• Celebrateyoursuccesses

14

Setting Personal Goals

• Setrealistic,positive,andmeasurablegoals

• Breakyourgoalintosmallersteps

• Identifyobstacles

• Buildasupportsystem

• Findinspiration

• Signacontractwithyourself

• Celebrateyoursuccesses

14

Setting Personal Goals

• Setrealistic,positive,andmeasurablegoals

• Breakyourgoalintosmallersteps

• Identifyobstacles

• Buildasupportsystem

• Findinspiration

• Signacontractwithyourself

• Celebrateyoursuccesses

14

SESS

ION

2-A

Contract With MyselfMy goal is:

My steps to success are:(Don’tforgettoincludeatimelineforeachstep.)

Obstacles(andsolutionstoeachobstacle)tomygoal:

My support network is:

IwillrewardMYsuccessesby:

Notes to myself:

15

Contract With MyselfMy goal is:

My steps to success are:(Don’tforgettoincludeatimelineforeachstep.)

Obstacles(andsolutionstoeachobstacle)tomygoal:

My support network is:

IwillrewardMYsuccessesby:

Notes to myself:

15

Contract With MyselfMy goal is:

My steps to success are:(Don’tforgettoincludeatimelineforeachstep.)

Obstacles(andsolutionstoeachobstacle)tomygoal:

My support network is:

IwillrewardMYsuccessesby:

Notes to myself:

15

What I do now:

16

Get Off The Couch

What I do now:

16

Get Off The Couch

What I do now:

16

Get Off The CouchSE

SSIO

N 2

-B

…and Get Moving!

Active alternatives:

17

…and Get Moving!

Active alternatives:

17

…and Get Moving!

Active alternatives:

17

…and Get Moving!

Active alternatives:

17

Healthier Lunches

What I ate for lunch today:

LunchIdeas:

•

•

•

•

•

18

Healthier Lunches

What I ate for lunch today:

LunchIdeas:

•

•

•

•

•

18

Healthier Lunches

What I ate for lunch today:

LunchIdeas:

•

•

•

•

•

18

Healthier Lunches

What I ate for lunch today:

LunchIdeas:

•

•

•

•

•

18

191919

202020

SESSION THREE

21

SESSION THREE

21

Take the Time

Rock = Pebbles =

22

A.M.

P.M.

Take the Time

Rock = Pebbles =

22

A.M.

P.M.

Take the Time

Rock = Pebbles =

22

A.M.

P.M.

SESS

ION

3-A

Find the Time

1) ActivityLog–Writeitdown

2) “Twofer”–Doubleupactivities

3) “ToDo”List–Prioritize

4) Delegate–Askforhelp

5) CreateExtraHours–Wakeupearly

6)MasonJarTheory–Don’tforgetyourrocks and pebbles.

My Rocks Are:

23

Find the Time

1) ActivityLog–Writeitdown

2) “Twofer”–Doubleupactivities

3) “ToDo”List–Prioritize

4) Delegate–Askforhelp

5) CreateExtraHours–Wakeupearly

6)MasonJarTheory–Don’tforgetyourrocks and pebbles.

My Rocks Are:

23

Find the Time

1) ActivityLog–Writeitdown

2) “Twofer”–Doubleupactivities

3) “ToDo”List–Prioritize

4) Delegate–Askforhelp

5) CreateExtraHours–Wakeupearly

6)MasonJarTheory–Don’tforgetyourrocks and pebbles.

My Rocks Are:

23

Don’tforgettoprioritize.Rememberyourrocks and pebbles.

ToDo:

To-Do List

24

Don’tforgettoprioritize.Rememberyourrocks and pebbles.

ToDo:

To-Do List

24

Don’tforgettoprioritize.Rememberyourrocks and pebbles.

ToDo:

To-Do List

24

Activity Log

Date/Time Activities Notes

252525

262626

Don’tforgettoprioritize.Rememberyourrocks and pebbles.

ToDo:

To-Do List

24

SESS

ION

3-B

SESSION FOUR

27

SESSION FOUR

2727

Take Your Pulse

1) Placeyourindexfingerandmiddlefingerlightlyoverthearteryattheinsideofthewrist,justbelowthethumb.

2)Countyourheartbeatsfor15secondsusingasecondhandonawatch or a timer.

3)Multiplyyourheartbeatsin15secondsby4.Thisgivesyouthenumber of beats per minute.

Target Heart Rate:

Age MaximumHeartRate TargetHeartRate (220-Age) (50-85%ofMaximumHeartRate) 30 190 95-162 40 180 90-153 50 170 85-145 60 160 80-136

My resting heart rate is:

___________ x 4 = ___________Beats/15seconds Beats/minute

My heart rate while exercising is:

___________ x 4 = ___________Beats/15seconds Beats/minute

28

Take Your Pulse

1) Placeyourindexfingerandmiddlefingerlightlyoverthearteryattheinsideofthewrist,justbelowthethumb.

2)Countyourheartbeatsfor15secondsusingasecondhandonawatch or a timer.

3)Multiplyyourheartbeatsin15secondsby4.Thisgivesyouthenumber of beats per minute.

Target Heart Rate:

Age MaximumHeartRate TargetHeartRate (220-Age) (50-85%ofMaximumHeartRate) 30 190 95-162 40 180 90-153 50 170 85-145 60 160 80-136

My resting heart rate is:

___________ x 4 = ___________Beats/15seconds Beats/minute

My heart rate while exercising is:

___________ x 4 = ___________Beats/15seconds Beats/minute

2828

(220-Age) (50-85% (220-Age) (50-85% (220-Age) (50-85% 30 190 95-162

seconds Beats/minute

My heart rate while exercising is:

SESSION FOUR

Train Your Eyes

29

Whatisaservingsize?Belowaresomevisualcuestohelpyouestimatewhataservingsizeis of some common food items.

Deck of Cards=3ouncesmeat,poultry or fish

Ping-Pong Ball =1ouncehardcheeseor2tablespoonspeanutbutter

Baseball =1mediumfruitor1cuplettuce, cereal or milk

Computer mouse =1mediumpotato

CD case =1sliceofbread,waffleorpancake

Hockey puck =1bagel

Palm of hand =3ouncesmeat,poultry or fish

Tennis ball =1cupofpotatoes,riceorpasta(whichis2 servings!)

Tube of Lipstick =1ounceofcheese

Train Your Eyes

29

Whatisaservingsize?Belowaresomevisualcuestohelpyouestimatewhataservingsizeis of some common food items.

Deck of Cards=3ouncesmeat,poultry or fish

Ping-Pong Ball =1ouncehardcheeseor2tablespoonspeanutbutter

Baseball =1mediumfruitor1cuplettuce, cereal or milk

Computer mouse =1mediumpotato

CD case =1sliceofbread,waffleorpancake

Hockey puck =1bagel

Palm of hand =3ouncesmeat,poultry or fish

Tennis ball =1cupofpotatoes,riceorpasta(whichis2 servings!)

Tube of Lipstick =1ounceofcheese

29

somea

is of some common food items.

SESS

ION

4-A

303030

Train Your Eyes

is of some common food items.

Deck of Cardspoultry or fish

Ping-Pong Ball

Baseball lettuce, cereal or milk

Computer mouse

CD case pancake

Hockey puck

Palm of hand poultry or fish

Tennis ball 2 servings!)

Tube of Lipstick

31

Train Your Eyes

is of some common food items.

Deck of Cardspoultry or fish

Ping-Pong Ball

Baseball lettuce, cereal or milk

Computer mouse

CD case pancake

Hockey puck

Palm of hand poultry or fish

Tennis ball 2 servings!)

Tube of Lipstick

31

Train Your Eyes

is of some common food items.

Deck of Cardspoultry or fish

Ping-Pong Ball

Baseball lettuce, cereal or milk

Computer mouse

CD case pancake

Hockey puck

Palm of hand poultry or fish

Tennis ball 2 servings!)

Tube of Lipstick

31

SESS

ION

4-B

How Many Servings Are Right For Me?

32

Try Different Choices WithinEach Food Group

How Many Servings Are Right For Me?

32

Try Different Choices WithinEach Food Group

32

Try Different Choices WithinEach Food Group

Fruits: focus on fruits

Veggies: vary your veggies

Grains: make at least half your grains whole

Protein foods: go lean with protein

Dairy: get your calcium rich foods

Portion Control: Tricks of the Trade

1) Read the Nutrition Facts Label.

2) Train your eyes to recognize the size of a serving.

3) Use smaller plates, bowls and glasses.

4) Put reasonable portions on your plate rather than eating “family style.”

5) Measure a serving to avoid over-eating from bags and containers of food.

6) Store food in single-serving containers.

7) Beware of super sizing!

8) Eat only half when eating at restaurants. Share the meal with someone else or bring the rest home and have it for tomorrow’s lunch.

9) Beware of all-you-can-eat buffets.

10) Eat regular meals. Avoid skipping meals.

33

Portion Control: Tricks of the Trade

1) Read the Nutrition Facts Label.

2) Train your eyes to recognize the size of a serving.

3) Use smaller plates, bowls and glasses.

4) Put reasonable portions on your plate rather than eating “family style.”

5) Measure a serving to avoid over-eating from bags and containers of food.

6) Store food in single-serving containers.

7) Beware of super sizing!

8) Eat only half when eating at restaurants. Share the meal with someone else or bring the rest home and have it for tomorrow’s lunch.

9) Beware of all-you-can-eat buffets.

10) Eat regular meals. Avoid skipping meals.

33

Portion Control: Tricks of the Trade

1) Read the Nutrition Facts Label.

2) Train your eyes to recognize the size of a serving.

3) Use smaller plates, bowls and glasses.

4) Put reasonable portions on your plate rather than eating “family style.”

5) Measure a serving to avoid over-eating from bags and containers of food.

6) Store food in single-serving containers.

7) Beware of super sizing!

8) Eat only half when eating at restaurants. Share the meal with someone else or bring the rest home and have it for tomorrow’s lunch.

9) Beware of all-you-can-eat buffets.

10) Eat regular meals. Avoid skipping meals.

33

What I do now:

16

Get Off The Couch

What I do now:

16

Get Off The Couch

34

Notes

…and Get Moving!

Active alternatives:

17

…and Get Moving!

Active alternatives:

17

…and Get Moving!

Active alternatives:

1735

You have taken the first step toward developing lifelong physical activity habits.

The WalkWays educators hope that physical activity becomes part of your daily routine.

Remember to always find time for yourself, enjoy what you do, set realistic goals and WALK!

Congratulations

WalkWaysGraduate!WalkWays

36

You have taken the first step toward developing lifelong physical activity habits.

The WalkWays educators hope that physical activity becomes part of your daily routine.

Remember to always find time for yourself, enjoy what you do, set realistic goals and WALK!

Congratulations

WalkWaysGraduate!WalkWays

36

You have taken the first step toward developing lifelong physical activity habits.

The WalkWays educators hope that physical activity becomes part of your daily routine.

Remember to always find time for yourself, enjoy what you do, set realistic goals and WALK!

Congratulations

WalkWaysGraduate!WalkWays

36

We hope you have many more miles

of walking!

37

We hope you have many more miles

of walking!

We hope you have many more miles

of walking!

37

We hope you have many more miles

of walking!

We hope you have many more miles

of walking!

37

We hope you have many more miles

of walking!

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.