Nutrition and Exercise

Healthy food and exercise are the basis of good health. There is a strong link between how active you are, the foods you eat and your health. By making healthy food choices and moving more, you can improve your health and reduce your risk of chronic disease, including:

• Heart Disease
  
• Diabetes
  
• Osteoporosis
  
• Some types of cancers
  

The new dietary guidelines recommend the following in one day:

• 3 - 4 servings of fruits: These can be fresh, canned (without heavy syrup), frozen or dried. One serving is one piece of fruit, ½ cup of fresh, canned or frozen fruit, or ¼ cup dried fruit.
  
• 4 - 5 servings of vegetables (veggies): These should be in different colors and types. One serving is ½ cup of cooked veggies, 1 cup of raw veggies or 6 ounces of veggie juice.
  
• 7 - 8 servings of whole grains: Whole grains are whole wheat breads, whole grain cereal, cornmeal and brown rice. One serving is 1 slice of bread, 1 tortilla, 1 ounce of dry cereal or ½ cup cooked pasta, rice, cornmeal or cereal.
  
• 3 servings of fat free or low fat milk or milk products: One serving is 1 cup of milk, yogurt or 1 ½ ounces of cheese. If you can't drink milk, choose lactose free products.
  
• 5 - 6 oz. of protein: Proteins include meat, fish or dried beans
  
• Drink water and avoid sugar drinks like sodas and fruit juices.
  
  

Alameda Alliance for Health can help:
The Alliance provides materials, cookbooks and videos to members. Call 510-747-4577 to learn more.

For more resources click on the files below:

For Adults	For parent(s) of a child
HealthyWeight_Adult_English.pdf Food_Pyramid_English.pdf Nutrition Tips 1 - Eng.pdf Nutrition Tips 2 - Eng.pdf Snacks_English.pdf	Food_Pyramid_English.pdf Nutrition Tips 1 - Eng.pdf Nutrition Tips 2 - Eng.pdf Snacks_English.pdf

Other Links:

National Health Information Center (Health Finder)
http://www.healthfinder.gov/