Eat at least 3 1/

2 1 cups of fruits and vegetables every day.

2

 

Cups of

fruits

Minutes of

physical

activity

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

# of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s)

# of minutes # of minutes # of minutes # of minutes # of minutes # of minutes # of minutes

Participate in at least 30 minutes of moderate-intensity physical activity most days.

My Personal Goals

I will eat ________ cup(s) of fruits and ________ cup(s) of vegetables every day.

In the space provided, write the cups of fruits and vegetables you ate and the minutes of physical activity you 

completed each day.

Handout 1a: Eat Smart, Live Strong

Revised Novemer 2012

Session 1

Set Your Goals

Recommended Goals

I will get at least ________ minutes of moderate-intensity physical activity on ________ days next week.

# of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s) # of cup(s)

Cups of

vegetables

My Weekly Log
Session 1

Exercises

Handout 1b: Eat Smart, Live Strong

Revised November 2012

• Stand behind chair and grasp its back 

• Keeping knees together, lift your right leg to 

make a right angle 

• Count to 10 holding this position 

• Lower foot to the floor 

• Repeat 5 times

• Repeat with left leg

2 Leg Curls

Session 1

Exercises

These exercises are designed to help you build strength,

improve balance, and increase flexibility. In addition to at

least 30 minutes of moderate-intensity physical activity, 

include these exercises in your daily program.

• Stand up 

• Walk in place, raising knees as high as possible 

• Continue for 2 minutes 

• Breathe deeply while walking 

1 Walking in Place

Handout 1b: Eat Smart, Live Strong

Revised November 2012

Begin your exercise session by taking 5 deep breaths – 

in through your nose and out through your mouth. It

is important to keep breathing deeply throughout the 

exercise session.
Session 1

Exercises

Handout 1b: Eat Smart, Live Strong

Revised November 2012

• Sit or stand 

• Make a loose fist with right hand 

• Bend bottom part of arm toward top part 

(fist to shoulder) 

• Repeat 10 times

• Repeat with left arm

* For additional challenge, use 1-pound 

 hand weights

4 Bicep Curls

Session 1

Exercises

Handout 1b: Eat Smart, Live Strong

Revised November 2012

• Stand with feet apart and hands on hips 

• Slowly turn upper body as far as possible to 

the left 

• Hold this position, counting to 5 

• Slowly turn upper body as far as possible to 

the right 

• Hold this position, counting to 5

• Repeat 10 times

3 Upper Body Twists
Check the box that represents the 

cups of vegetables you ate yesterday.

Check the box that represents the 

cups of fruits you ate yesterday.

Handout 1c: Eat Smart, Live Strong

Revised November 2012

Write the total number of minutes you 

spent doing physical activity yesterday.

Some examples of moderate-intensity 

physical activity are:

• Walking briskly ________________

• Mowing the lawn _______________

• Aerobics ______________________

• Weight lifting __________________

• Jogging _______________________

• Dancing_______________________

• Swimming_____________________

• Stationary cycling _______________

• Active walking or running 

 with grandchildren______________

• Other_________________________

Turn Over

Total Cups 

of Fruits

and Vegetables ________ cups

Total minutes 

of physical 

activity _______ minutes

Session 1

How Did I Do Yesterday?

2 cups

1 cup

1/

2 cup

2 cups

1 cup

1/

2 cup

11/ 1 2 cups 1/

2 cups

None

2 cups

1 cup

1/

2 cup

2 cups

1 cup

1/

2 cup

11/ 1 2 cups 1/

2 cups

None
Benefits

Benefits of eating at least 31/

2 cups of fruits

and vegetables every day:

• Help prevent or delay the effects of chronic diseases such as 

obesity, hypertension, and heart disease

• Maintain strong healthy bones

• Get some of the vitamins, minerals, and fiber needed to 

maintain good health

• Maintain regularity

• Add color, taste, and variety to your diet

Benefits of participating in at least 30 minutes 

of physical activity most days:

• Help prevent or delay the effects of chronic disease

• Feel better

• Decrease stress, anxiety, and mild depression

• Build and maintain healthy bones, muscles, and joints

• Improve strength 

• Increase balance and reduce the risk of falling 

• Improve sleep

Handout 1c: Eat Smart, Live Strong

Revised November 2012

Session 1

How Did I Do Yesterday?
1. How useful was the information you 

learned from this session? 

(Mark one response.)

  Not at all useful

  Somewhat useful

  Useful

  Very useful

Why or why not? 

_____________________________

_____________________________

_____________________________

_____________________________

2. Are you planning to eat more fruits 

and vegetables next week? 

(Mark one response.)

  Yes

  No

  I am not sure

3. Are you planning to increase your 

physical activity next week? 

(Mark one response.)

  Yes

  No

  I am not sure

4. What did you like the most about 

this session?

_____________________________

_____________________________

_____________________________

_____________________________

5. What did you like the least about 

this session?

_____________________________

_____________________________

_____________________________

_____________________________

6. How did you hear about this 

Eat Smart, Live Strong session? 

(Mark all that apply.)

  Supplemental Nutrition 

 Assistance Program office

  Friend 

  Senior center

  Poster 

  Flyer 

  Newsletter

  Place of worship

  Other – specify

_____________________________

7. In which programs do you participate? 

(Mark all that apply.)

  Supplemental Nutrition 

 Assistance Program

  Commodity Supplemental 

 Food Program

  Senior Farmers’ Market 

 Nutrition Program

  Home delivered meals

  Congregate meals

  Food bank or pantry

Please take a few moments to complete this form. Return this sheet to the group 

leader. Your comments will help the leader continue to improve the session.

Today’s Date: ________________________________

Thank you for participating in Eat Smart, Live Strong!

Handout 1d: Eat Smart, Live Strong

Revised November 2012

Session 1 Participant Feedback Sheet

for Session 1, Reach your Goals, Step by Step