Nutrition and Physical Fitness Education Program

Cooking vegetables can lower the amount of certain vitamins in some foods, but cooking can also make other vitamins and minerals more available for your body to absorb. For this reason, prepare your vegetables in whatever way is most enjoyable for you, since this will make you more likely to make veggies a regular part of your diet. Remember sauces or seasonings can add calories, saturated fat, and/or sodium to veggies. You can read more about how cooking vegetables changes the nutritional value here and here.

Most Americans get enough protein. However, eating leaner and more varied foods in the protein foods group is healthy. These choices include lean meats, seafood, dried peas and beans, and nuts. Read more about protein guidelines here.

Physical activity is important for everyone. How much physical activity you need depends on your age. Read more about physical activity guidelines here.

• Adults (18 – 65 years)
  • Workout (walking, jogging, cycling, or swimming) at a medium pace 5 days a week for 30 minutes  or at a fast past pace for 3 days a week for 20 minutes.
  • Strength training 2 or more days a week to work all major muscle groups.

• Children and adolescents (6 – 17 years)
  • Exercise for at least 60 minutes each day at a medium to fast pace. Engage in enjoyable physical activities that increase your heart rate and strengthen your muscles.

• Young children (3 – 5 years)
  • Be physically active several times a day, adult caregivers should encourage the play to be as active as possible.

Yes, physical activity offers many health benefits. Here are some things you can do to stay safe while you are active:

• If you haven't been active in a while, start slowly and build up.
• Learn about the types and amounts of activity that are right for you.
• Choose activities that are right for you.
• Build up the time you spend on an activity before switching to activities that take more effort.
• Use the right safety gear and sports equipment.
• Choose a safe place to do your activity.
• See a health care provider if you have a health problem.
• Read more about how to be safe while exercising here.

True – Carbohydrates (“carbs”) is any nutrient that is sugar, starch, or cellulose. Eating too many carbs will cause the body to turn the carbs into fat. It is very important to learn about the carbs in the foods you eat if you have a chronic condition like diabetes. Read more about carbs and their effect on the body here.

True. Eating a healthy diet rich in many different fruits, veggies, nuts, seeds, and lean protein helps keep you healthy. It is also important to be active to keep your heart healthy, protect against chronic disease, and improve mental health. You can read about how exercise lowers the risk of chronic disease here.

Eat as many colored veggies as possible to get many different vitamins and minerals. You can read more about why to eat many different colored veggies here. 

Calcium - All foods in the dairy group have calcium. It is a mineral that is key for strong bones and teeth. Calcium also helps with blood pressure and the nervous system. Read more about how dairy foods keep you healthy here.

Regular physical activity is good for people of all ages, shapes, sizes, and abilities.

• Being physically active can help you:
  • Increase your chances of living longer.
  • Feel better about yourself.
  • Decrease your chances of becoming depressed.
  • Sleep well at night.
  • Move around more easily.
  • Have stronger muscles and bones.
  • Stay at or get to a healthy weight.
  • Be with friends or meet new people.
  • Enjoy yourself and have fun.
  • Read more about the importance of physical activity here.

Water is needed for our bodies because it is in every single cell, tissue, and organ. Sometimes we feel hungry when we are actually thirsty. Try drinking water before reaching for a snack. Choosing water can reduce calories and save money. Many veggies and fruits have water in them and can help keep you hydrated. Drinks with added sugar will make you thirstier and add needless calories to your diet, these drinks should be avoided.