fresh &
HEALTHY
BALANCE
Ideas for a Healthier You
How do you
spot a diet or
nutrition fad?
Diet, exercise and nutrition fads get a lot of
attention and excitement. Many people “jump on
the bandwagon,” but most fads disappear when the
excitement wears off. Which is why it is important to
differentiate between an eating plan for lifelong health and a fad.
There are two types of fads:
“Too-Good-to-be-True Fads”
These supplements, diet plans or exercise programs are false promises
that don’t work and can actually be harmful. Avoid these by steering clear
of exaggerated claims such as:
• Eat as much as you want and still lose weight
• Lose a large amount of weight in a short amount
of time
• Lose weight without diet or exercise
• Boosts metabolism or burns fat
“Too-Much-of-a-Good-Thing Fads”
These plans can actually work, but replacing a balanced diet and routine
exercise with a program that works only in the short term can be bad for
your health. These fads disappear when people realize that the plan overpromised results or actually caused health problems. Avoid these fads by
watching out for:
So many numbers, so
much food!
Calorie needs differ by age, gender and
activity levels. Most Americans are unaware
of how many calories we eat. Here is the
recommendation from each food group for a
2,000 calorie diet.
Food Group Daily Portions Approx. Calories
Grains 6 oz 480
Vegetables 2 ½ cups 75
Fruit 2 cups 120
Fat Free Milk 3 cups 240
Meat & Beans 5 ½ oz 550
Fats & Oils 6 Teaspoons 270
Discretionary Calories 265
(extra fat & sugars)
Total Calories 2,000
Whole Grain Fact
Whole grains are fad-free! Get your 6 ounces every
day! Brown rice, whole wheat and oats lead the way
with fiber, B Vitamins and iron. Make whole grains a
part of your healthy lifestyle.
• Programs that limit your choices to very few foods
• Diets that ask you to follow very inflexible menus
Fads are popular because they promise results without the effort required
to make lifelong positive changes. So always look for “fad-free” credible
sources of diet, nutrition and exercise information.
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HEALTHY Lifestyles
How do you develop an eating plan for lifelong health?
Adopting an eating plan for health is not a fad or a quick fix; it’s a long
term commitment to live a healthier lifestyle. The USDA’s Dietary Guidlines
for Americans provides 100% fad-free dietary advice. The key messages
include:
1. Eat fewer calories by eating more foods such as fruits, vegetables,
low-fat dairy products and whole grains.
2. Eat less fat, sugar and salt.
3. Maintain healthy weight and engage in physical activity.
The www.choosemyplate.gov website provides simple tools to help you
translate the guidelines into smart choices that are right for you.
The “MyPlate Super Tracker”
This web tool lets you track the quality of your diet and physical activity
online.
In general, one size does not fit all and the choosemyplate.gov
personalization features help you improve your eating and exercise plan on
the road to lifelong health and wellness.
TEST YOUR PHYSICAL ACTIVITY IQ
a. walking
b. jumping rope
c. weight training
2. Which is a benefit of regular
physical activity?
a. increased fitness level
b. helps control blood pressure
c. a and b
3. True or False: The 2005
Dietary Guidelines recommend
at least 30 minutes of physical
activity most days of the week.
Serves 4
Pineapple-Ginger Salsa
2 tsp. orange juice
½ tsp. brown sugar
½ tsp. lime juice
½ tsp. finely chopped cilantro
½ tsp. minced, peeled gingerroot
½ cup diced, peeled and cored fresh pineapple
2 Tbsp. finely diced red bell pepper
Tilapia
It’s Personal! It’s MyPlate
1. Which activity is not an
aerobic exercise?
Caribbean Tilapia
4 (4-oz) tilapia fillets
3 Tbsp. + 1 tsp. all-purpose flour
½ tsp. Cajun seasoning
½ tsp. ground allspice
½ tsp. Spanish paprika
1
∕8 tsp. ground turmeric
1
∕8 tsp. salt
1 Tbsp. olive oil
1 ½ tsp. lemon juice
1 lb. + 4-oz fresh broccoli spears
To Prepare Pineapple-Ginger Salsa:
4. True or False: Walking 2 miles
in 30 minutes burns approximately
150 calories.
5. What is the most common
reason for not exercising?
a. too tired
b. not enough time
c. don’t like exercise
Remember to find your balance
between food and physical
activity. Regular physical activity
is important for your overall health.
Since everyone’s health history and nutritional needs are so different,
please make sure that you talk with your doctor and a registered dietitian to
get advice about the diet and exercise plan that’s right for you.
In a bowl mix together orange juice, sugar, lime
juice, cilantro and gingerroot. Add pineapple and
bell pepper to mixture. Toss to combine. Cover.
Refrigerate until ready to serve.
To Prepare Tilapia:
Preheat oven to 400º F. In a shallow bowl mix
together flour, Cajun seasoning, allspice, paprika,
turmeric and salt. Set aside. In a small bowl mix
together olive oil and lemon juice. Generously brush
tilapia fillets with olive oil-lemon mixture and then
dredge in seasoned flour. Shake off excess flour.
Place fillets in greased shallow baking pan. Bake
7 to 9 minutes or until fillets flake easily with fork.
Serve immediately with steamed broccoli spears
and Pineapple-Ginger Salsa.
N U T R I T I O N A L I N F O R M AT I O N per serving
Calories: 140
Total Fat: 3.6g
Cholesterol: 23.2mg
Sodium: 104.6mg
Protein: 16.1g
Carbohydrates: 10.3g
Saturated Fat: 1.0g
Answer Key: 1c, 2c, 3T, 4T, 5b
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