a personal diary for good health USDA Dietary Guidelines

Transcription

1 My Wellness Journal a personal diary for good health USDA Dietary Guidelines

2 Take charge of your health and ellness HEALTHY EATING: Create healthy meals by making better food choices and understanding ho much of different types of food is right for you. REGULAR EXERCISE: Find the physical activity that is right for your lifestyle so it is easy to be active every day. MEDICAL CHECK-UPS: See your doctor regularly to check your health status. Screenings are essential for helping you understand hat you need to do to stay healthy. Remember to alays follo your doctor s plan of care.

3 My Wellness Journal Name: Eating healthy food and getting regular exercise are the to best ays to improve your health and ellness. Changing habits can be hard at first. This journal ill help you set achievable goals and help you monitor your progress as you continue on the path to ellness. Let s get started. Here s ho it orks: This is your journal: Write your name above. Read the valuable information about eating healthy (page 3) and regular exercise (page 8) Fill in your overall health goal (page 2) Each eek, set a ne ellness goal (starting on page 12) Every day, complete your ellness journal: Write don the foods that you eat in the appropriate box Label hat you are drinking Record the number of minutes you exercise Record ho you are feeling Make a plan for your medical check-ups (page 24) Bring your journal ith you to each ellness orkshop Visiting Nurse Service of Ne York 1

4 Set your ellness goals Goals are important because they help you focus on hat you need to do and they give you a ay to mark your success. This journal ill help you set to types of goals. 1 Long-term health goal. Set your big picture goal to achieve over a period of time. Some common goals are: Losing 50 pounds in 6 months. Loering Cholesterol belo 200 points in one year. My long-term goal: Right no, ho confident do you feel about this health goal? Circle one. Very sure Sure Somehat sure Unsure Really unsure 2 Weekly ellness goals. Setting a ne goal each eek ill help you practice ne healthy eating and exercise habits so you can achieve your health goal. Some common eekly goals are: Walk 20 minutes 3 times a eek. Drink eight glasses of ater a day. 2 My Wellness Journal

5 Build a Better Plate at mealtime and henever you eat Enjoy your food, but eat less Avoid over-sized portions Make half your plate fruits and vegetables Make at least half your grains hole grains Sitch to fat-free or lo-fat (1%) milk Eat food lo in salt/sodium (check food labels) Drink ater or seltzer instead of sugary drinks USDA Dietary Guidelines Visiting Nurse Service of Ne York 3

6 Choose healthy food and eat the amount of food that is right for you Vegetables Fruits Grains Protein Dairy Eat 2 1/2 cups every day Eat 2 cups every day Eat 6 ounces every day Eat 5 1/2 ounces every day Eat 3 cups every day What counts as a cup? What counts as a cup? What counts as an ounce? What counts as an ounce? What counts as a cup? 1 cup of ra or cooked vegetables or vegetable juice 2 cups of leafy salad greens Suggestions: Eat more red, orange, and dark-green veggies like tomatoes, seet potatoes, and broccoli in main dishes. Add beans or peas to salads (kidney or chickpeas), soups (split peas or lentils), and side dishes (pinto or baked beans), or serve as a main dish. Fresh, frozen, and canned vegetables all count. Choose reduced sodium or no-saltadded canned veggies. 1 cup of ra or cooked fruit or 100% fruit juice 1/2 cup dried fruit Suggestions: Eat fruits as snacks, in salads, and as dessert. At breakfast, top your cereal ith bananas or straberries; add blueberries to pancakes. Buy fruits that are dried, frozen, and canned (in ater or 100% juice), as ell as fresh fruits. Select 100% fruit juice hen choosing juices. 1 slice of bread 1/2 cup of cooked rice, cereal, or pasta 1 ounce of ready-to-eat cereal Suggestions: Substitute hole grain choices for refined grain breads, bagels, rolls, breakfast cereals, crackers, rice, and pasta. Check the ingredients listed on product labels for the ords hole or hole grain before the name of the grain ingredient. Look for grain products that list a hole grain as the first ingredient. 1 ounce of lean meat, poultry, or fish 1 egg 1 tablespoon peanut butter 1/2 ounce nuts or seeds 1/4 cup beans or peas Suggestions: Eat a variety of foods from the protein food group each eek, such as seafood, beans and peas, and nuts, as ell as lean meats, poultry, and eggs. Tice a eek, make seafood the protein on your plate. Choose lean meats and ground beef that are at least 90% lean. 1 cup of milk, yogurt, or fortified soymilk 1 1/2 ounces natural or 2 ounces processed cheese Suggestions: Choose skim (fat-free) or 1% (lo-fat) milk. They have the same amount of calcium and other essential nutrients as hole milk, but less fat and calories. Top fruit salads and baked potatoes ith lo-fat yogurt. If you are lactose intolerant, try lactose-free milk or fortified soymilk (soy beverage). Trim or drain fat from meat and remove skin from poultry to cut fat and calories. 4 My Wellness Journal

7 The recommended amount you should eat depends on your age and gender years old years old 51+ years old Protein 5 1/2 ounce equivalents 5 ounce equivalents 5 ounce equivalents WOMEN Grain 6 ounce equivalents 6 ounce equivalents 5 ounce equivalents Vegetable 2 1/2 cups 2 1/2 cups 2 cups Fruit 2 cups 1 1/2 cups 1 1/2 cups Dairy 3 cups 3 cups 3 cups years old years old 51+ years old Protein 6 1/2 ounce equivalents 6 ounce equivalents 5 1/2 ounce equivalents Grain 8 ounce equivalents 7 ounce equivalents 6 ounce equivalents MEN Vegetable 3 cups 3 cups 2 1/2 cups Fruit 2 cups 2 cups 2 cups Dairy 3 cups 3 cups 3 cups These amounts are appropriate for individuals ho get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those ho are more physically active may be able to consume more hile staying ithin calorie needs. Visiting Nurse Service of Ne York 5

8 Use this MyPlate guide to kno hat types of food to eat during the day Use your hand as a guide for measuring amounts of foods Your Daily MyPlate Hand Symbol Equivalent Foods Calories Fist 1 cup Rice, pasta Fruit Veggies Palm 3 ounces Meat Fish Poultry Handful 1 ounce Nuts Raisins Handfuls 1 ounce Chips Popcorn Pretzels Thumb 1 ounce Peanut Butter Hard Cheese Thumb Tip 1 teaspoon Cooking oil Mayonnaise, butter Sugar My Wellness Journal

9 Ho to read food labels Serving Size/Serving per Container The information on the label only refers to one serving. (Note the number of servings per package.) Total Fat Strive to limit the fat in your diet. Lo fat is considered to be 3 grams or less of fat per serving. Saturated Fat Strive to limit this type of fat. Lo saturated fat is 1g or less per serving. Cholesterol Another type of fat that is important to limit. Lo cholesterol is 20mg or less per serving. *Percent Daily Values are based on daily needs and vary ith other medical conditions, such as high cholesterol or heart failure. Test Your Label-Reading Skills 1. In one cup of the above food, ho many grams of Total Fat are in a serving? 2. Ho many grams of Saturated Fat per serving? 3. Ho many mg of Cholesterol per serving? Source: National Institutes of Health; National Hearth, Lung and Blood Institute Visiting Nurse Service of Ne York 7

10 Build a regular exercise plan that orks for you and your lifestyle Along ith healthy eating, physical activity is the other important part of your health and ellness. It is recommended that adults be active for at least 150 minutes per eek, that s just about 30 minutes 5 times a eek. 8 My Wellness Journal

11 Be active and get moving! Starting an exercise plan doesn t have to mean joining a gym. There are many easy things you can do to be active and get your body moving: Reduce the amount of time you sit each day and get moving Walk, dance, bicycle or garden Make it social by taking a stroll ith friends or joining that basketball game Try alking to the store (even part of the ay) instead of taking the bus Take the stairs (even part of the ay) instead of the elevator Get off the bus or subay one stop earlier and alk Walk around the block after dinner Find something fun like a ork out video online or take a Zumba class Get into the habit by setting a designated time to move your body each day Track your progress by riting don hat you ve done on your daily journal Choose an activity that is just right for your fitness level. Start out slo and ork your ay up over time. Visiting Nurse Service of Ne York 9

12 Three strength-building exercises you can do at home Squats Wall Push Ups Toe Stands Stand in front of a sturdy, armless chair, stand ith feet slightly more than shoulder-idth apart. Extend your arms out so they are parallel to the ground and lean forard a little at the hips. Making sure that your knees NEVER come forard past your toes, loer yourself in a slo, controlled motion, to a count of four, until you reach a near-sitting position. Pause. Then, to a count of to, sloly rise back up to a standing position. Keep your knees over your ankles and your back straight. Repeat 10 times for one set. Rest for one to to minutes. Then complete a second set of 10 repetitions. Make sure you don t sit don too quickly or lean your eight too far forard or onto your toes hen standing up. Find a all that is clear of any objects all hangings, indos, etc. Stand a little farther than arm s length from the all. Facing the all, lean your body forard and place your palms flat against the all at about shoulder height and shoulder-idth apart. To a count of four, bend your elbos as you loer your upper body toard the all in a slo, controlled motion, keeping your feet planted. Pause. Then, to a count of to, sloly push yourself back until your arms are straight but don t lock your elbos. Repeat 10 times for one set. Rest for one to to minutes. Then complete a second set of 10 repetitions. Make sure you don t round or arch your back. Near a counter or sturdy chair, stand ith feet shoulder-idth apart. Use the chair or counter for balance. To a count of four, sloly push up as far as you can, onto the balls of your feet and hold for to to four seconds. Then, to a count of four, sloly loer your heels back to the floor. Repeat 10 times for one set. Rest for one to to minutes. Then complete a second set of 10 repetitions. Make sure you don t lean on the counter or chair and breathe regularly throughout the exercise. 10 My Wellness Journal Source:.cdc.gov/physicalactivity/groingstronger/exercises/stage1.html

13 Keep track every day Writing don hat you eat, drink and exercise keeps you aare of your ne habits and motivates you to reach your goals. Keeping track ill help you: Remember hat foods you eat so you can plan the next meal Kno ho much ater you drink See ho you feel based on the food you ate Ho long you exercised each day Change your eating habits over time Decide hat goal you should set for the next eek Visiting Nurse Service of Ne York 11

14 My Wellness Journal Week 1 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort Fit is not a destination; It s a ay of life. 12 My Wellness Journal

15 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 13

16 My Wellness Journal Week 2 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort You miss 100% of the shots you don t take. -Wayne Gretzky 14 My Wellness Journal

17 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 15

18 My Wellness Journal Week 3 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort Every time you eat is an opportunity to nourish your body. 16 My Wellness Journal

19 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 17

20 My Wellness Journal Week 4 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort Progress is progress no matter ho small. 18 My Wellness Journal

21 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 19

22 My Wellness Journal Week 5 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort Focus on the positive and live life to the fullest. 20 My Wellness Journal

23 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 21

24 My Wellness Journal Week 6 Date: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 1 DAY 2 DAY 3 Hungry Happy Sad Anxious Guilty Boredom Social Tired Comfort Take care of your body. It s the only place you have to live. -Jim Rohn 22 My Wellness Journal

25 Goal: Protein Grain Vegetables Fruit Dairy Drink/H 2 0 Emotion DAY 4 DAY 5 DAY 6 DAY 7 Visiting Nurse Service of Ne York 23

26 Regular medical check-ups and screenings are essential to take charge of your ellness Regular medical check ups are good for your health no and for the future. It helps you understand ho your diet and exercise affects your health. Learn all you can about your on self-care. Here is a checklist to help you schedule your visits. At least once a year: At least tice a year: Date Time 3 At every check-up: Have your blood cholesterol and triglyceride levels checked Have your urine checked for signs of kidney disease Have an eye exam ith dilation Have a thorough foot exam Get a flu shot, and ask about a pneumonia shot Date Time 3 Date Time 3 If you have diabetes: Have your blood pressure checked Go to the dentist for teeth cleaning and exam Get a blood glucose test for diabetes 24 My Wellness Journal Take a list of questions you have Take a list of medications including ho much you take Ask if you should take an aspirin every day Check your blood glucose level every day Follo good foot and skin care routines Learn all you can about self-care See a diabetes care team tice a year

27 Choose to avoid these foods! Choose to eat healthy Potato Chips White Rice White Bread Oranges Carrots Bananas Apples 1/2 French Fries vegetables/fruit Fried Fish and Chicken Green beans fat free milk Spinach Spare Ribs ater Sausage Cheeseburgers Pepperoni Pizza Baked fish Soda and Sugary Drinks Corn 4 1/ ar ch Oatmeal ot ein pr Lo fat or natural peanut butter Grilled beef 1/4 Lo fat yogurt Yams Whole heat veggie pizza Use your hand to measure food amounts. Whole heat bread Egg Cheese st Juice Choose the right size plate 9 plate (adults) Beans Palm of Hand: Amount of Lean Meat A Fist: Amount of Rice, Cooked Pasta or Cereal A Thumb: Amount of Cheese Thumb Tip: Amount of Peanut Butter 7 plate (children)

28 For over 120 years, the Visiting Nurse Service of Ne York (VNSNY) has been committed to meeting the health care needs of Ne Yorkers. VNSNY is continuing this mission by orking ith community-based organizations to proactively promote ellness in your community. Thank you for participating in the Wellness Workshops. For more resources on healthy eating and getting regular exercise, go to:.choosemyplate.com.supertracker.usda.gov.dietaryguidelines.gov.nutrition.gov.health.gov/paguidelines.cdc.gov/physicalactivity/groingstronger/exercises/.letsmove.gov.vnsny.org