Healthy Weight Brochure - Department of Public Health
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“I know what is healthy... but, I need a plan to overcome my excuses!” “I don't have the time to cook.” Prepare a large amount of food on a day off from work for the whole week.
Use Your Plate To Eat Right
Steps to a Healthy Life! Fruit
1/4
Meat and Beans
1/2
Vegetables Starches And Bread 1/4
“Sometimes Fast Food has to be in my day.” Try ordering a kid ’ s meal instead of a large combo meal. Remember that cooking at home can be just as easy and fast. Call a nearby park for a cooking class. “It costs too much money.” Buy generic! Buy frozen vegetables and fruits. Cook foods at home. It can be cheaper than fast food. “My family does not like healthy food.” Prepare meals with your kids. Share recipes. Hide the vegetables in your sauces, soups and/or brown rice. Be a healthy role model for everyone.
½ plate = Vegetables (Non-starchy) ¼ plate = Starches/Bread ¼ plate = Meats & Beans include low fat milk and fruit! Low-income families can apply for free and low-cost health coverage. Call 1-877-597-4777 for more information. Help is available because... “Every one deserves healthcare!” More Resources: www.cachampionsforchange.net www .mypyramid .gov www.cdc .gov/nccdphp/dnpa www.4woman .gov or 800-994-9662
No More Excuses!! COUNTY OF LOS ANGELES
Do not wait until you get Diabetes or Heart Disease.
Eat Healthy! Act Healthy! Live Healthy!
Sta r t To d a y. One Step at a time. Los Angeles Coun ty H ea lt hy Wei gh t for W om en of R epr oductiv e Ag e Action L ea rning Co llabo rat ive
“I know what is healthy… but, are my habits healthy?” DO I…
Yes
Drink low-fat or skim milk? Eat 4 or more vegetables each day? Eat 2 or more servings of fruits each day? Limit butter, lard, and shortening? Avoid foods & drinks with lots of sugar or corn syrup? Limit TV time to less than 3 hours per day? Limit sodas and juices? Read food labels? Include lots of fiber by eating whole grains? Eat a cereal or take a multivitamin with folic acid daily?
Secrets to a Healthy
Lifestyle
No First, see what you checked "No” . Plan one change at a time. When you have made a new habit, rejoice!
Next, save this brochure Pick another “ No ” .
Now work on
making another new habit. Keeping a healthy weight means having new habits. For example: reduce sugary foods. Eat a rainbow of vegetables and fruits. Eat whole grains. Read food labels carefully. Exercise every day. Remember that the first 3 days of a new habit are the hardest. During that time, eating right will be an act of willpower. After two or three weeks of sticking to it, your brain will get rewired. Then you will have your healthy habit for life !
Eat breakfast every day? Exercise every day?
If you checked “No” on any of the above, see the next page.
If you slip, forgive yourself. Start again.
“I know what is healthy… but workouts just don’t work out for me.” “I’m too tired after work.” Plan to do something active before work or during lunch break. Talk to your supervisor about having a wellness program at work. Exercise more on your days off. Be active every day! “I can’t afford to join a fitness center or buy equipment.” Do something that doesn ’ t require fancy equipment. Walk, climb stairs or use cans of food for weights. Call a nearby park for free activities.
“Exercise is boring.” Find something you enjoy doing. Find a buddy and walk at the mall.
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