Physical Activity & Nutrition
Do it together! Do it as a team! Do it for life!
Everybody Benefits from Healthy Living
The Idaho Physical Activity and Nutrition Program was developed to help Idahoans live a healthier life by promoting the benefits of physical activity and healthy foods. The "it" in "Do it for life" consists of the following four key messages:
Small Steps = Big Changes
Small steps can really add up
Do you want to lose weight? Do you want to get fit? Most of us do, but we try to make too many big changes at once. The key to real life-long success is to make small changes over time and stick with them.
Here is a good example-If you cut out one slice of white bread (100 calories) each day or walk one mile each day (2,000 steps on a pedometer), you will lose 10 pounds a year That is huge! You will feel better and won't even miss those 100 calories.
Enjoy Nutrient Rich Foods
A serving of basic nutrition
To stay healthy, enjoy a variety of food every day. Your daily diet should include fruits and vegetables, whole grains, lean meat, fish, eggs, nuts, beans, and low-fat dairy products.
Your daily diet should include:
- A colorful variety of fruits and vegetables (Fresh, frozen, or canned and 100% juice)
- Whole-grains (Look for the words "100% whole" on labels and packages-like on whole grain bread)
- Lean meats, fish, poultry, beans, peas, and nuts (When choosing cuts of meat, look for words like round, loin, and flank)
- Low-fat dairy products (Ideally 1% fat or fat-free)
- Healthier fats (Read food labels and avoid "saturated" and "trans" fats)
Energy In/Energy Out
Don't take it in if you can't burn it off
We gain weight when we eat and drink more than we burn off with activity. Food gives our body energy. Our bodies use this energy to move and function. It is actual pretty simple. Our bodies need energy, but if you take in more energy (food) than you need, that extra energy is stored as fat. So if you want to lose weight, just move a bit more and eat a bit less.
30/60 Minutes Every Day
Exercise can be habit forming
Adults need at least thirty minutes of activity a day to stay healthy while children need at least sixty minutes a day. Your physical activities don't have to happen all at one time. Do what fits into your schedule. The most important thing is to do it every day.
Additional Basic Tips for Healthy Living
- Exercise and eat right every day.
- If you are a woman, conduct self-examination for breast cancer weekly.
- If you are a man, conduct self-examination for testicular cancer weekly.
- Be a "healthy living" role model for your children.
- See your dentist regularly.
- See your doctor about testing for colon cancer if you are over 50.
- Follow your doctor's instructions if you have a chronic disease such as diabetes.
- Don't smoke cigarettes or use smokeless tobacco.
- Keep yourself and your children away from places where people smoke (second-hand smoke causes cancer).
- Always fasten your seatbelt when going anywhere in a car.
- Always apply sunscreen and/or wear adequate clothing when going out in the sun.
- Keep alcohol intake to a moderate level.