Sodexo, 2015

Communities for Health

Health 101
Take care of your body. Its
the only place you have to
live.
Jim Rohn

Be Mindful Of:
Saturated fat: found in
animal products like meats,
full-fat dairy items, cheeses,
packaged goods (pastries,
cookies, snack mixes)
Added sugar: found in sodas,
juices, baked goods
(doughnuts, cakes, cookies),
candy
Salt (sodium): found in
canned foods, deli meats,
bacon, breads, crackers
*Pizza and sandwiches are
typically very high in sodium

Healthy Eating
Food is the fuel our bodies need in order to perform. Whether we are
sleeping, doing yard work, walking, or playing with kids, we are using energy.
Food also helps our bodies stay strong and healthy. It is important we eat a
variety of foods to make sure we get all the nutrients we need.
Why is it important to watch what
we eat?
Over time, poor diet choices can
result in high blood pressure, weight
gain or obesity, high cholesterol, and
high blood lipid levels. These are risk
factors that increase your chances of
developing chronic diseases like
diabetes, kidney failure,
and heart disease.

How can I improve my diet?

Healthy eating is not a one-size-fits-
all deal! Regardless of your food
preferences, aim to fill half your
plates with fruits and vegetables, a
quarter of your plate with protein
(lean meats, poultry, seafood, beans,
eggs), and a quarter of your plate
with grains (rice, bread, tortillas). Try
to choose whole grains when
possible. Include up to one serving of
dairy (milk, cheese, yogurt) at each
meal.

A balanced meal can include

foods from around the globe

Color Your Plate

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Portion Control

Strive to eat a variety of colors every day,

especially fruits and vegetables.

Use the following as a general guide when creating a

balanced plate:

Different colors mean different nutrients.

For example, purple foods like eggplant

contain flavonoids, which are shown to
improve heart health, while red-orange foods
like sweet potatoes are rich in vitamin C, and
may help lower blood pressure.

It is important that we choose foods

that will give us energy in the shortterm and protect our bodies in the
long-term. Remember, variety and
balance are key.

Regular physical activity is critical for good

health, and especially important if you are
trying to lose or maintain a healthy weight.
BONUS! Physical activity helps reduce risk of
heart disease and diabetes beyond that
produced by weight loss alone.
Aim for 2 hours of physical activity per
week, or about 20-25 minutes a day.

issue, date

Grains (rice, pasta): about 1 cup or the size of your

fist
Meats and protein foods: about 3 oz. or the size of
your palm or a deck of cards
Cheese: 1 oz. or the size of your thumb
Milk and yogurt: 1 cup or the size of your fist
Butter, mayonnaise, oils: 1 teaspoon, or the size of
the tip of your thumb. Use these sparingly.
Fruits and vegetables: the more the better, BUT
watch out for sauces and cooking methods (fried,
creamed) that add extra, unwanted nutrients like
salt, saturated fat, and sugar.

Don't
forget
about
physical
activity!

Physical Activity Comes in Many Forms!

Take the stairs
Walk around the block after
dinner
Clean the house or garden
Walk while talking on the phone
Play with the kids
Do sit-ups or pushups during TV
commercials

Black Bean & Corn Salad

Ingredients
1 3/4 cup thawed frozen or fresh sweet corn
40 cherry tomatoes, halved
1 15 oz. can of black beans, rinsed and
drained
2 avocados, diced
1 red onion, finely diced
1/4 cup cilantro, chopped (use the stems
too!)
Dressing:
2 Tbsp. olive oil
1 lemon, juiced (or 2 limes)
1-2 tsp. cumin
1/2 tsp. kosher salt
1/2 tsp. ground black pepper

Instructions
Prep all the veggie
ingredients and add
to a large serving
bowl. Toss well to
combine.
In a small bowl or
measuring cup, whisk
together the dressing
ingredients and pour
over the veggies.
Toss gently to coat.
Serve alone, on a
salad, or in a whole
wheat pita!