Health and Nutrition Facts

Your nutritional habits can affect your health. Although most people strive to eat healthy and exercise, they may not have the time or energy to do so. Work, stress and even raising a family can affect how well you eat or get exercise. These health and nutrition facts can remind you how important it is to eat well and be active.

Food Groups

A healthy diet consists of all five food groups: fruits, vegetables, grains, dairy and protein. Each food group provides the nutrition you need to be healthy. When you do not get enough nutrients from these groups, your diet may lack beneficial vitamins and minerals you need to get through each day. Eating smaller portions of food also helps you stay fit. Examples of portion sizes are:

• Dairy: 8 ounces of skim milk


• Grains: 1 cup of whole grain cereal or 1/2 cup of low fat oatmeal


• Protein: 2 ounces of lean beef or one small chicken breast


• Vegetables: 1 cup of kale, collard greens and broccoli


• Fruits: one small apple, one large banana

Exercise

Exercise works with a healthy diet to keep your body going strong. Children should get one hour of exercise every day. Adults should strive for one hour several times a week. However, if you work out at least 20 to 30 minutes a day, you may see a difference in how you look and feel. Other ways to get exercise include:

• Taking the stairs at work or shopping.


• Walking around the block.


• Playing ball with your kids.


• Doing sit-ups or leg lunges during commercial breaks while watching television.

Water

Water is essential in maintaining good health and nutrition. If you drink at least 10 glasses or cups per day, your body stays hydrated. Dehydration can make you feel tired or ill. Get the energy you need by drinking water with every meal, after exercise and during snack time.