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 4a: Eat Smart, Live Strong

Revised November 2012

Session 4

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 4

Exercises

Handout 4b: Eat Smart, Live Strong

Revised November 2012

• Sit or stand with straight posture

• Roll shoulders forward 

• Repeat 10 times 

• Roll shoulders backward

• Repeat 10 times

2 Shoulder Rolls

Session 4

Exercises

These four exercises are designed to help you increase flexibility. 

Each one can be done in a seated position or standing up. In 

addition to at least 30 minutes of moderate intensity physical 

activity, include these exercises in your daily program.

• Sit or stand with straight posture 

• Roll head towards right shoulder 

• Roll head towards back 

• Roll head towards left shoulder

• Roll head towards chest

• Do these motions fluidly, 10 times in one direction

• Repeat 10 times in the other direction

1 Neck Rolls

Handout 4b: 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.
Session 4

Exercises

Handout 4b: Eat Smart, Live Strong

Revised November 2012

• Sit or stand with straight posture 

• If sitting, lift both feet off the floor 

• If standing, hold back of chair and lift right foot 

off the floor 

• Rotate ankle(s) in a circle in one direction – 

Repeat 10 times

• Rotate ankle(s) in a circle in the other 

direction 

• Repeat 10 times 

• If standing, repeat with left foot

4 Ankle Rotations

Session 4

Exercises

Handout 4b: Eat Smart, Live Strong

Revised November 2012

• Sit or stand with straight posture 

• Hold both hands in front of body, arms 

outstretched

• Rotate wrists in a circle in one direction 

• Repeat 10 times

• Rotate wrists in a circle in the other direction

• Repeat 10 times

3 Wrist Rotations
Tips for eating more fruits and vegetables:

• Use EBT benefits to purchase fruits and vegetables

• Get canned fruits and vegetables from Food Distribution 

Programs, such as food banks or food pantries

• Apply for Senior Farmers’ Market Program

• Apply for Commodity Supplemental Food Program if

available.

• Buy canned or frozen fruits and vegetables on sale

• Choose produce in season 

Tips for participating in more physical activity:

• Park car farther from the store or office

• Take the stairs instead of elevator

• Walk and talk with friends

• Participate in active play with grandchildren

• Dance around the house! 

Fruit or Vegetable Price Location

Cost Sheet for Fruits and Vegetables 

Session 4

Spending Less

Handout 4c: Eat Smart, Live Strong

Revised November 2012

Tips
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 4d: Eat Smart, Live Strong

Revised November 2012

Session 4 Participant Feedback Sheet

for Session 4, Eat Smart, Spend Less