Measure food portion sizes
Get moving for a strong, healthy body
It’s easy to measure the portion size of your food. You don’t need a set of
measuring cups or spoons. Just use a hand! An adult-sized hand is a good guide.
Try activities the whole family can enjoy.
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Use your whole body. It’s good for your heart.
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Warm up and stretch before you exercise or play.
Cool down and stretch at the end too.
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Try tracking the food you eat each day.
Limit TV and computer time.
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Play video games that make you move.
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Wear the right clothes, shoes and safety gear.
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Drink enough water, especially in hot weather.
Write down the exercise you do each day and
how long.
Celebrate your healthy choices.
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Step 1: Ease Into It
Tip of thumb: Teaspoon of butter
With any new exercise, start slowly.
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Check with your doctor if you haven’t been
active or feeling well.
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If you feel short of breath or dizzy, stop.
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Just try to move a little more every day.
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Two fingers: Ounce of cheese
Step 2: Start being more active
Walk more.
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Tips to help keep you and
your family healthy:
Get Up and
Get Moving!
Be active
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an appointment
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Use the stairs when you can.
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Go to the playground or park.
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Play your favorite game or invent a new one.
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Play sports or games at least four times
a week.
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A cupped hand: Cup of dry cereal
Step 3: Do what you enjoy
Whatever you do, keep it up
and be patient. It takes time
to form new habits.
Walk fast or jog.
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Swim.
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Skip rope or do jumping jacks.
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An open palm: One serving of meat
Play basketball, volleyball or softball.
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Rollerblade, skateboard or bike.
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Dance.
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A closed fist: Piece of fruit or cup of raw vegetables
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Sources
Family food and activity guide
Be active. Eat well. Get regular checkups.
Choosemyplate.gov.
National Aeronautical and Space Administration (NASA) website: NASA CONNECT™ Series 2003-2004 (2010): nasa.gov/pdf/172349main_What_is_a_Serving_Size.pdf.
U.S. Department of Agriculture (USDA) website: Introducing the Next Generation of 5 A Day! (2009): 5aday.gov
SOURCES: National Aeronautical and Space Administration (NASA). NASA CONNECT™Series 2003-2004.
www.nasa.gov/pdf/172349main_What_is_a_Serving_Size. pdf (March 9, 2009); The National Center on Physical Activity and Disability.
“What Is a Serving Size” December 2005. www.ncpad.org/nutrition/fact_sheet.php?sheet=91&section=686 (March 9, 2009).
U.S. Food and Drug Administration website: How to Understand and Use the Nutrition Facts Labels (November 2004): cfsan.fda.gov/~dms/foodlab.html
The Nutrient Rich Foods Coalition website: Live Well! The Nutrition Facts Label…Your Guide to Nutrient-Rich Foods (2009): nutrientrichfoods.org/documents/nutrition_label.pdf.
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How to Read Food Labels
Eat the right amount of healthy foods
Food labels on containers (cans, bags and boxes) can help you make healthy choices. Here’s what you can
learn from each part of a food label.
Start healthy eating habits
Eat a healthy breakfast every day.
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Enjoy healthy meals with your family.
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This chart shows how much of each food group we need to eat every day.
Mac and Cheese
1 Serving size tells you how much one person
should eat for one serving. The nutrition facts
on the label are for one serving.
Food Groups
2 Servings per container tells you how many
Fruits
Try fruit in your morning cereal, as an after-school snack or for dessert after
dinner. You can have it fresh, frozen or dried. If you want juice, choose 100%
fruit juice. Have 1 1/2 cups of fruit each day.
servings are in the whole container. More than
one serving may come in a container. The
container in our example has two servings.
That means you will get 500 calories and 24
grams of total fat if you eat it all.
Grains
Look for the words “whole grain” when you choose cereal, breads or pasta.
Oatmeal and brown rice are good too – they make you feel full longer. Eat
6 ounces each day.
Protein
Meat and fish are good sources of protein. Choose low-fat or lean meats.
Take the skin off of chicken for less fat. Choose broiled, baked or grilled, not
fried. You also can get protein from eggs, beans, and peanut butter. Eat 5
ounces of protein each day.
Dairy
This group includes milk, yogurt and cheese. These foods have calcium,
which is good for teeth and bones. Choose low-fat or fat-free. If you can’t
have items with milk, look for the words “lactose-free.” One serving is 1
cup. Kids 2-8 years of age need 2 servings each day. Kids older than age
8 need 3 servings.
SOURCE: U.S. Department of Agriculture (USDA). (USDA does not endorse any products, services or organizations.) www.mypyramid.gov/pyramid/index.html (March 9, 2009).
uses calories for energy or stores them as fat.
If you eat more calories than you burn off, you
can gain weight.
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Eat only when you are hungry.
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4
5
Taste foods you didn’t like when you
were younger.
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Don’t use food as a reward or
punishment.
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Cut down on fast food.
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Ask about menu items with less fat,
calories, sugar and salt. Also, choose foods
that are lower in cholesterol and high in
fiber. These options may be called “light”
on the menu.
6
7
Reduce calories and save money by
sharing a main dish.
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Avoid the all-you-can-eat buffet.
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Have water or drinks without sugar.
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If you get a full portion, put half of it in a
to-go box right away.
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Order a side dish instead of a main course.
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Ask for a small or half portion.
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should be low – the lower the better for a
healthy heart, blood pressure and weight.
Look for the words “low-fat,” “nonfat,” “lowsodium” or “heart healthy” on the container.
Total fat includes saturated fat and trans fat.
Avoid fried foods.
Don’t “supersize” it.
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Remember the food groups and try to balance your meals
Grains group
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Use less butter, margarine, jelly and spreads.
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sugars. Look for a higher number in dietary
fiber and a lower number in sugars.
Vegetables group
7 Protein gives you long-term energy. Choose
Get a salad with lots of colorful, fresh vegetables.
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foods with more protein and less fat.
Ask for a double order of steamed or raw
vegetables instead of french fries.
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8 Vitamins and minerals are found in most
Look at servings per container
Remember that one can, bag or box of food
isn’t always just one serving. Check the
label to see how many servings it includes
so you know how much to eat or drink.
Protein group
Ask for wheat bread.
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6 Total carbohydrates include dietary fiber and
SOURCES: U.S. Food and Drug Administration. Department of Health and Human Services.
Center for Food Safety and Applied Nutrition. “How to Understand and Use the Nutrition Facts
Label.” November 2004: 08-06-08. http://www.cfsan.fda.gov/~dms/foodlab.html (March 9, 2009);
The Nutrient Rich Foods Coalition. “Live Well! The Nutrition Facts Label…Your Guide to NutrientRich Foods.” http://www.nutrientrichfoods.org/documents/nutrition_label.pdf (March 9, 2009).
Try to use less salt, dressing and sauces.
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5 Total fat, cholesterol and sodium (salt)
foods. They help you stay strong and healthy.
Choose foods with high numbers of vitamins
and minerals.
Slow down and enjoy every bite.
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Eat five or more servings of fruits and
vegetables each day.
Here are some tips for eating out
4 Calories from fat tells you how many of the
calories come straight from fat. Eating foods
with a high number of fats can make you gain
weight.
Cut down on sodas and sweetened fruit
drinks.
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Eat one serving at meals, even if you are
used to eating more.
1
3 Calories are the energy in food. Your body
Vegetables
Vegetables come in all shapes, sizes and colors. Mix them up: dark green
and leafy, long and short, or orange, red and yellow. Give them a try. Eat 2
1/2 cups each day.
Drink water – your body loves it!
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Stop eating when you are full.
Dairy group
Drink low-fat or nonfat milk after the age of two.
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Choose yogurt for breakfast or as a healthy side
dish.
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Fruits group
Fresh fruit makes a great side dish.
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Choose main dishes with low-fat or lean meats.
Remove skin from chicken for less fat.
Get chicken or fish grilled or broiled.
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Try a garden or turkey burger. Or get a grilled
chicken sandwich instead of a hamburger.
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If you order a hamburger, get a small one.
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Oils, sauces and dressings
Ask for low-fat salad dressing on the side.
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Get sauce or gravy on the side.
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Ask for your food to be cooked with little or no
butter or oil.
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