Tracking the Way t a Healthier Yu Center n Better Health & Life, Flrida State University C2200 University Center, P. O. Bx 3062641 Tallahassee, FL 32306-2641 Phne: 850-645-8110 Health fr Hearts United Leadership Institute A Church-Based Prject in Gadsden and Len Cunties Funded by the Natinal Institute n Minrity Health & Health Disparities Natinal Institutes f Health The Health Check Reprt Card was created by Melissa McDle, medical student at Flrida State University Cllege f Medicine
Health Check Reprt Card This tl is easy t use and will help yu develp healthy habits such as healthy eating and increased physical activity. It will als help yu t balance the amunt and type f fds yu eat. Instructins: Please cmplete the Health Check Fd Reprt Card each day fr 1 week. Use the G, Slw/Stp Fds, and Fruit and Vegetable lists t help yu. Each fd frm the lists is wrth ne pint each. Fr physical activity, place a number frm 2 8 crrespnding t the length f time fr physical activity. Use the Physical Activity List t help yu. At the end f the week, add the numbers in each categry fr each day and place the number in the weekly ttal bx. If yu reached yur gal fr a particular categry, place a sticker in the I reached my gal bx. Gals Sunday Mnday Tuesday Wednesday Thursday Friday Saturday Weekly Ttal I reached my gal!! GO Fds SLOW/STOP Fds Fruits & Vegetables Fds: Physical Activity Physical Activity: 21 r mre per week Less than 21 per week 21 r mre per week 42 pints r mre per week (at least 30 min. per day) Add 1 pint fr each fd yu eat frm the G, Slw/Stp, and Fruits & Vegetables List 2 pint = Less than 15 minutes a day 4 pint= 15-29 minutes a day 6 pint= 30 44 minutes a day 8 pint = 45 minutes r mre a day
G, Slw/Stp Fds List Here are the GO and SLOW/STOP fds t chse frm. Each fd n the list is wrth ne pint each. GO Fds give yu energy, are high in nutrients, and are lw in calries. G ahead eat as many as yu want f them! Lw Sdium: Lw Sugar: Fresh, frzen r lw-sdium canned mixed vegetables Mrs. Dash r ther salt substitutes Ppcrn (air-ppped r light micrwave) Angel fd cake Fresh, frzen r canned fruit in light syrup Graham crackers, ginger snaps, and fig bars Whle wheat/multi-grain bread High Calcium: Almnds Brccli Fat-free, 1% r 2% milk Frtified breakfast cereals Frtified Orange Juice Frzen ygurt Greens (cllards, turnips, mustard) Lw-fat cheese (cheddar, swiss, jack) Puddings (made with skim milk) Symilk Lw Fat: Chicken r turkey withut skin Cld cuts r lunch meats (95% r 97% fat-free) Cked grits Egg whites r egg substitutes Extra lean grund beef such as grund rund r grund turkey Fresh fish Jelly, jam, r hney n bread r tast Light maynnaise Light spread margarines, diet margarine, r whipped butter, tub r squeeze bttle Lw fat peanut butter Oatmeal Olive il Pasta with red sauce (marinara) Salsa SLOW/STOP Fds can give yu energy ver a shrter perid f time (quick energy fds). These fds are als high in fat and calries. Yu shuld slw r stp eating these fds! High Fat: High Sugar: Cheese (cheddar, swiss, jack) Cffee cream (1/2 and ½) r nndairy creamer (liquid, pwder) Fried fds Frzen breaded fish, fried fish Gravy (hmemade with fat and/r milk) Hamburgers and ht dgs High fat peanut butter Macarni and Cheese Pasta with white sauce (Alfred) Prk bacn r sausage Regular grund beef Regular margarine, butter and maynnaise Regular salad dressings Scallped ptates Smthered catfish Sur cream Whle milk Cake (pund, chclate, yellw, red velvet) Ckies Dnuts, sweet rlls, muffins, scnes, r pastries Energy drinks (Rckstar and Red Bull) Fruit in heavy syrup Ice cream Kl-aid and fruit punches Pie (sweet ptat, pecan, pumpkin) Sda White bread High Sdium: Barbeque sauce Canned prk and beans and ht dgs Canned sup Canned vegetables Cld cuts r lunch meats Frzen T.V. dinners Ramen ndles Salted Nuts (peanuts, sunflwer seeds, and cashews) Sardines Teriyaki and sy sauces Vienna Sausages, spam, and ptty meat
Fruits & Vegetables, Physical Activity List Here are sme examples f fruits and vegetables t include in yur diet as well as examples f different types f physical activity. Each fruit r vegetable n the list is wrth ne pint each. Fruits & Vegetables give yur bdy nutrients such as ptassium, dietary fiber, and vitamin C and are lw in fat, sdium and calries. It is imprtant t increase fruits and vegetables daily! Fruits can be fresh, canned, frzen, dried, whle, cut r pureed Apples Applesauce Bananas Blueberries Cantalupes Cherries Grapes Grapefruits Hneydew Manges Mixed fruit Nectarines Oranges Peaches Pineapples Plums Raisins Strawberries Tangerines Watermeln 100% Fruit Juice Apple Orange Grape Grapefruit Vegetables may be raw r cked; fresh, frzen, canned, r dried/dehydrated; whle, cut-up, r mashed Asparagus Baked ptat Beets Brccli Cabbage Carrts Cauliflwer Celery Crn Cucumbers Green beans Green peas Greens (Cllard, Mustard, Turnip) Iceberg lettuce Lima beans Okra Onins Rmaine lettuce Spinach Squash Sweet ptates Vegetable juice Physical Activity alng with a healthy diet is key t maintain a healthy lifestyle. It can help yu achieve and maintain a healthy weight, relieve stress, and lwer risk fr disease! Wrk at Hme: Exercise Shpping fr grceries r clthes Husewrk (vacuuming, sweeping, dusting, mpping, etc.) Stair climbing Fd preparatin (10 minutes r mre) Serving fd Dishwashing (10 minutes r mre) Hme repair (painting, washing car) Yard Wrk Caretaking Gardening/yard wrk (raking, pruning, planting, weeding) Lawn mwing (walking nly) Caring fr lder persn (lifting, pushing wheelchair) Caring fr children (lifting, pushing strller) Brisk Walking (10 minutes r mre) Stretching (Pilates, yga, and pl exercises) Vigrus exercise, aerbics (activity that increases heart rate, breathing) Sprts (Basketball, Sftball, Vlleyball, etc.) Bicycling Swimming Weightlifting Recreatinal Activities Leisure walking (10 minutes r mre) Hiking Needlewrk (knitting, sewing, crcheting) Dancing (mderate dancing, ballrm, electric slide) Bwling Glf (walking t each hle nly) Racquet sprts (tennis, racquetball)
Serving Sizes Guide Serving Size Fruits: 1 serving = 1 cup f fruit, 100% fruit juice, r ½ cup f dried fruit Vegetables: 1 serving = 1 cup f cked vegetables, 1 cup f vegetable juice, r 2 cups f raw leafy greens Grains: 1 serving = 1 slice f bread, 1 cup f ready-teat cereal, r ½ cup f cked rice, cked pasta, r cked cereal Dairy: 1 serving = 1 cup f milk r ygurt, 1 ½ unces f natural cheese, r 2 unces f prcessed cheese Meats & Beans: 1 serving = 1 unce f meat, pultry r fish, ¼ cup cked dry beans, 1 egg, 1 tablespn f peanut butter, r ½ unce f nuts r seeds Oils: 1 serving = 6 teaspns Examples f Fds See Fruits and Vegetables List See Fruits and Vegetables List Bread, pasta, atmeal, breakfast cereals, trtillas, and grits All types f milk, ygurt, cheese, pudding, ice cream Meat, pultry, fish, dry beans, peas, eggs, nuts, and seeds Canla il, crn il, cttnseed il, live il, safflwer il, sybean il, and sunflwer il Fr mre infrmatin: http://chsemyplate.gv
Fd Facts Tips fr Healthy Eating Fruits and Vegetables: Increasing fruit and vegetable intake gives the bdy mre nutrients. Fruits and vegetables are lw in fat, sdium and calries and prtect against certain types f cancers. They als help reduce the risk fr type II diabetes, strke and ther types f heart disease. Salt Cntent: A diet high in salt may be related t high bld pressure. On average, Americans cnsume abut 2-4 teaspns f salt a day. Eating less prcessed fds, such as salty chips, lunchen meats, and canned sups, can help lwer yur salt intake. Sugar/Sweets: Sugar and sweets are fine when eaten in mderatin. T help maintain yur weight try t avid eating fds and drinks (especially sdas) with added sugars. This will reduce dental prblems and weight gain. Chse lean meats and pultry. Bake it, bril it, r grill it! In a restaurant, chse steamed, grilled, r briled fds instead f fried r sauteed. Lk fr fds lw in saturated fats, trans fats, and chlesterl. Lk fr fds high in ptassium. Chse fds and beverages lw in added sugars. Pick fds that prvide dietary fiber, like fruits, beans, vegetables, and whle grains. Tips fr Reading a Fd Label Calcium: Diets rich in calcium help prevent bne lss. Try t include milk (fatfree r lw-fat) as a beverage during meals. Examples f high calcium fds include: ygurt, cheese, green vegetables (cllard/turnip greens, spinach, and brccli) kidney beans, nuts (almnds, walnuts, Brazil nuts, hazelnuts). Physical Activity: In additin t having a healthy diet, it is imprtant t be physically active. Regular physical activity helps t lwer risk fr health cnditins such as heart disease, strke, certain cancers, diabetes. It als helps build healthy bnes, muscles, and jints and gives yu energy. Sme physical activities yu can d include: sprts, gym classes, gardening, raking leaves, and husehld chres. Fat Cntent: A high intake f saturated fat, trans fat, and chlesterl can lead t the develpment f blcked arteries and eventually heart attack r strke. Unsaturated fats help reduce the risk fr blcked arteries and shuld be eaten in mderatin. Gd surces f unsaturated fats include fish, nuts, seeds and plant ils.