Transcript Simple Steps to a Healthier Lifestyle

Simple Steps to a Healthier
Lifestyle
Presented by
Amelia Ferrel & Cassi Freed
CSU Extension
Why is it so hard to lead a healthy
lifestyle?
Information Overload
What can I do to be healthier?
1.
Make half your plate fruits and vegetables
2.
Focus on “good” (unsaturated) fats
3.
Eat whole instead of processed foods when possible
4.
Be active!
1. Make half your plate fruits and
veggies
• Contain phytochemicals and antioxidants
• High in fiber
• Low in calories
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Try: Wash and cut up veggies after your bring them home from the
store. Keep them in plastic containers in the refrigerator to include
in meals or use as quick snacks.
2. Focus on “good” (unsaturated) fats
Unsaturated fats
• Choose nuts, avocado, plant oils, fish
Try: Replace 1 of your meat-based meals
with a fish meal every week.
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Saturated and trans fats
• Reduce solid fats (such as butter and shortening)
• Choose lean meats
• Limit commercial bakery goods, processed snacks, and other goods with
trans fats
3. Eat whole instead of processed food
whenever possible.
• Whole foods are usually higher in fiber and nutrients and
lower in calories.
• Processed foods• Lose: fiber, vitamins, minerals, beneficial fats, and other healthful
compounds
• Gain: sugar, sodium, and fat
Try:
• Make half of your cereal, rice, or bread choices whole-grain.
• If you drink fruit or vegetable juice on a regular basis,
replace one of these servings with a whole fruit or
vegetable.
4. Be active!
• Try to be active for 30 minutes on 5 or more days of the
week.
• Benefits include:
• Healthier body composition
• Lower risk for disease
• Lower blood pressure and cholesterol
• Improved insulin sensitivity
• Lower risk of injury
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• Improved concentration, energy, sleep, and mood
Try: Add in 10 minutes of physical activity to your day by walking at
lunch or after dinner.
Questions?
For updated factsheets and information about current topics in
health, nutrition, and food safety, visit the CSU Extension
website:
http://www.ext.colostate.edu/