Reach Your Goals,

Step by Step

Participants set goals for eating more fruits 

and vegetables and being more physically 

active. They are encouraged to record

their progress.

Eat Smart, Live Strong

Nutrition Education for Older Adults

Session 1

United States Department of Agriculture
Session 1

Welcome!

Each session guide includes a handout that 

describes four exercises. With an extra 

10 minutes before and after each session, 

you may choose to lead participants in 

these exercises as a “warm-up” and a 

“cool-down.”

The four sessions in this kit are:

Session 1 Reach Your Goals, Step by Step

Session 2 Challenges and Solutions

Session 3 Colorful and Classic Favorites

Session 4 Eat Smart, Spend Less

Each session is designed to address specific

ways to help participants adopt the behaviors. 

To learn more about the behaviors please 

see the Eat Smart, Live Strong Leader’s 

Guide. The Leader’s Guide also provides 

information about encouraging Eat Smart, 

Live Strong behaviors in the context of a 

healthy diet.

You can use the session guides “as is” 

or tailor them to meet your group’s needs. 

Refer to the Leader’s Guide for tips on 

adjusting the session to meet the needs of 

your audience. The sessions are designed 

to flow nicely together, each session 

further reinforcing the key behavioral 

messages. However, you can use the 

sessions as stand-alone pieces if you 

do not have the opportunity to provide Enjoy! all four.

The sessions are meant to be fun for you – the group leader – and for the participants.

Welcome to Eat Smart, Live Strong. This is one of four fun, social, and 

interactive sessions. The Eat Smart, Live Strong sessions are designed to 

help older adults adopt two behaviors that may improve their health and 

overall well-being. The two behaviors are:

 Eat at least 31/

2 cups of fruits and vegetables every day

 (11/

2 cups of fruit and 2 cups of vegetables) 

 Participate in at least 30 minutes of moderate-intensity physical 

 activity most days

1

2
Reach Your Goals, Step by Step

Objectives for Session 1

n Describe three benefits of eating at least 

11/2 cups of fruits and 2 cups of vegetables 

every day.

n Describe three benefits of participating 

in at least 30 minutes of moderateintensity physical activity on most days 

of the week.

Session Overview

n Participants have a chance to practice 

four simple exercises in an optional 

10-minute physical activity “warm-up.”

n In the session:

• The group discusses the two 

behaviors and their benefits.

• Participants view examples of 1 cup 

portions of fruits and vegetables.

• In a food and exercise recall, 

participants assess their current 

behaviors by counting how many 

cups of fruits and vegetables they 

 ate and how many minutes they 

 were physically active.

n State their goal for eating more fruits 

and vegetables and how they plan to 

meet the goal.

n State their physical activity goal and how 

they plan to meet the goal.

• Participants set goals for eating more 

fruits and vegetables and for being 

more physically active during the 

upcoming week.

• Participants take home a weekly log to 

track progress toward their goals, and 

are invited to bring back the completed 

log to review at the next session.

• The leader closes this session with a 

brief discussion about how to overcome challenges to meet goals.

n Participants repeat the same four simple 

exercises in an optional 10-minute 

physical activity “cool-down.” They 

receive a handout that visually depicts 

the exercises so they can do them at home.

How the Session Encourages Behavior Change

n Goal setting: Committing to specific, realistic goals often helps people to adopt a behavior.

n Tracking success: The weekly log gives participants a visual tool to track their progress.

n Peer support: Knowing that others in the group are also trying to change their habits 

will motivate participants.

Session 1: Reach Your Goals, Step by Step 1

Participants will be able to:

Session 1
Materials

n Pens or pencils for all participants

n A place to write participant responses 

so all can see:

• large sheets of paper (flip chart 

 pages), masking tape, and markers; or

• chalk board and chalk; or

• white board and erasable markers

n Samples of fruits and vegetables, 

1 cup of each

n 1 cup measures

n Handouts:

• Handout 1a: Set Your Goals

• Handout 1b: Exercises 

• Handout 1c: How Did I Do 

 Yesterday?

• Handout 1d: Participant Feedback 

 Sheet

Session 1

2 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

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 

Walking in Place 1

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.

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

1 1/ 1 2 cups 1/

2 cups

None

2 cups

1 cup

1/

2 cup

2 cups

1 cup

1/

2 cup

1 1/ 1 2 cups 1/

2 cups

None
Preparation

n Prior to the session, prepare 1 cup 

samples of a variety of fruits and 

vegetables, each in a separate container 

(or use three-dimensional food models). 

To help you with measurements, visit 

the www.ChooseMyPlate.gov site. 

Click on MyPlate. Click on Vegetables or 

Fruits to learn more about “What counts 

as a cup?” 

n When choosing foods to sample, 

consider including:

• Foods familiar to your audience

• Foods that are in season and/or 

 affordable on a tight budget

• Foods that can be counted into a 

 cup, such as beans or grapes 

• Whole, raw fruits and vegetables 

 that equal about 1 cup, such as 

 a small apple or a cucumber

• A variety to include canned, fresh, 

 and frozen foods 

• A variety of colorful fruits and 

 vegetables

Session 1

• Liquid or soft foods, like applesauce 

 or orange juice, that are easy to 

 measure

• Raw leafy greens (2 cups of raw 

leafy greens contain an equivalent 

amount of nutrients to 1 cup of 

non-leafy vegetables)

• Dried fruit (a half cup of dried fruit 

contains an equivalent amount of 

nutrients to 1 cup of non-dried fruit)

n Tailor Handout 1a, Set Your Goals. Make 

a blank “master” photocopy. On this 

master, fill in the dates for the current or 

upcoming week before making copies 

for participants. 

n Make 1 copy of Handouts 1a, 1b, 1c, 

and 1d for each participant.

n Arrange room so participants sit in a 

semicircle. If you will conduct the 

optional physical activity segments, use 

straight-back, firm chairs placed in a 

semicircle at least 2 feet apart.

Session 1: Reach Your Goals, Step by Step 3

Eat at least 3 1/

2 cups of fruits and vegetables every day. 1

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 November 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

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
n Add 10 minutes for each optional 

“warm-up” and “cool-down” exercise 

session; they feature the same set of 

exercises and the same handout is used 

for both.

n Handout 1b has all of the instructions 

needed to lead Session 1 exercises.

n Participants will have a chance to try 

the same movements twice.

n This repetition, along with the handout, 

will give participants the skills, selfconfidence, and tools to do these 

exercises on their own at home.

n Most group leaders will find the 

exercises simple to lead.

n You do not need to be a skilled exercise 

instructor to lead these exercises, but 

you may want to try them out ahead 

of time so you will be comfortable 

demonstrating them. 

n Keep in mind that you do not have to 

use all of the exercises presented in 

this session. You may want to tailor the 

physical activities to meet the needs 

of each group.

In addition to talking about the value of physical activity, you have 

the option of leading participants through several simple exercises at 

the beginning and end of each session.

Session 1

Optional Physical Activity Warm-Up

4 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
n Explain that these exercises can improve 

your strength, balance, and flexibility. 

n Assure participants that most will find 

these four simple exercises easy to do 

and many will be familiar with the 

exercises. 

n Let them know that if they do not feel 

comfortable or have a physical condition 

that prevents them from doing any or 

all of the exercises, it is OKAY to sit 

them out; if they feel pain, discomfort, 

or fatigue while exercising, they should 

not hesitate to stop or take a break; 

and, if they need assistance, they should 

let you know right away.

n Pass out Handout 1b, Session 1 

Exercises and ask participants to take a 

look at it.

n List the four exercises on the handout:

	 • Walking in Place

	 • Leg Curls

	 • Upper Body Twists

	 • Bicep Curls

n Lead Session 1 Exercises 1-4, using 

Handout 1b and directing participants 

to look at the pictures.

n Demonstrate the exercises. Make sure 

participants can see you and invite 

participants to follow along as you 

repeat each exercise.

n Check whether the group is doing each 

exercise correctly and help those who 

appear to need additional instruction.

n Be sure to encourage and give positive 

feedback to participants as they try 

the exercises.

Exercises

Session 1

Session 1: Reach Your Goals, Step by Step 5

Most group leaders will find these exercises simple to lead. You do not need to 

be a skilled exercise instructor to lead these exercises. Try the exercises before 

the session, so you can easily describe and demonstrate them.

Tip! Try Out the Exercises!

Walking in Place Leg Curls Upper Body Twists Bicep Curls
Reach Your Goals,

Step by Step

n Introduce the session. Let participants know that this is the first 

of four sessions in the Eat Smart, Live Strong series and that 

today’s session is “Reach Your Goals, Step by Step.”

n Get to know each other. Begin by introducing yourself 

 and mentioning a personal goal you have recently set. Ask 

participants to introduce themselves by stating their names and 

sharing a personal goal they have recently made – or reached!

n Set a warm and relaxed tone for the session. Let participants 

know that you hope to learn from their experiences and that 

they may offer comments or ask questions at any time.

n State the purpose of today’s session.

 

 to eat more fruits and vegetables and

 to get more physical activity

n Share the length of the session. Let people know that 

the session will take about an hour. Mention other helpful 

information such as the location of the rest rooms, water 

fountains, or exit areas.

1 Welcome and Introductions

Session 1

1

2

6 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
Session 1

Session 1: Reach Your Goals, Step by Step 7

n Explain that the Eat Smart, Live Strong program focuses on two 

important behaviors. These are two actions that health experts 

recommend to improve the health and well-being of people of 

all ages:

 Eat at least 31/

2 cups of fruits and vegetables every day1

 Participate in at least 30 minutes of moderate-intensity 

 physical activity most days

n Mention that the amount of fruits and vegetables for any 

person depends on activity level, age, and gender. Point out 

that older adults should eat at least 31/

2 cups each day. One 

and a half cups should be fruit. Two cups should be vegetables.

Two Important Behaviors 

and Their Benefits

2

1

2

1

 Based on the segment of the target audience with the lowest caloric need – sedentary women (1,600 calories per day). 

For older adults who are more active, recommend 2 cups of fruits and 21/

2 cups of vegetables (2,000 calories per day).

= 31/

2 cups of 

Fruits and Vegetables1

Fruits Vegetables

11/

2 cups 1/

2 cups + 2 cups
Session 1 Reach Your Goals continued

8 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

	 • Walking 

 briskly

	 • Mowing the 

 lawn

	 • Aerobics

• Weight lifting

• Jogging

• Dancing

• Swimming

• Stationary cycling

• Active walking 

or running with 

grandchildren

n Discuss the benefits of engaging in 30 minutes of physical 

activity most days. Mention the following:

	 • Help prevent or delay the effects of chronic disease

	 • Feel better

	 • Decrease mild stress, anxiety, and depression

	 • Build and maintain healthy bones, muscles, and joints

	 • Improve strength 

	 • Increase balance and reduce the risk of falling 

	 • Improve sleep

n Ask participants to name some of the benefits of eating 31/2

cups of fruits and vegetables every day. Make sure the following 

are mentioned:

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

 maintain good health

	 • Maintain regularity

	 • Help prevent or delay the effects of chronic conditions such 

 as obesity, diabetes, hypertension, and heart disease

	 • Add color, taste, and variety to the diet

n Ask participants to list some of the ways they can be physically 

active and list these on a chalk board or flip chart page where 

all can see. Save this list; you will use it later in this session. Be 

sure to include examples of moderate-intensity physical activity 

such as:
n Invite participants to talk about the recommendations to eat 

more fruits and vegetables and to exercise more. Ask:

	 • Is this something that you think you can do? Why or why not?

	 • What makes it hard for you to eat more fruits and 

 vegetables?

	 • What makes it hard for you to get enough exercise?

n Acknowledge that these recommendations can be a bit 

overwhelming. Stress that every little bit helps. Making small 

changes – like eating a serving of fruits or vegetables as a 

snack instead of sweets or taking a walk around the block every 

afternoon – can make a difference. 

n Let participants know they will reflect on past behavior and 

think about new ways to live healthier lives. 

Session 1

3 Why You’re Here

Session 1: Reach Your Goals, Step by Step 9
Be sure that everyone is seated comfortably and 

that all can see you, the leader.

How Did I Do Yesterday?

n Prior to the session, prepare 1 cup samples of a variety of 

fruits and vegetables, each in a separate container. 

n Use the fruit and vegetable samples that you have measured 

out ahead of time to help participants visualize what 1 cup

of various fruits and vegetables looks like. Pass these samples 

around and encourage discussion, asking some of these 

questions:

	 • Which of these measures surprises you?

	 • How many (grapes, berries, carrots, 

 green beans) are in 1 cup?

	 • How do you estimate 1 cup 

 of fruit or vegetable?

4 Skills-building Activity

Session 1 Reach Your Goals continued

10 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

In general, 1 cup of fruit or 100% fruit juice, or half cup of dried fruit, contains 

the nutrient equivalent of 1 cup of fruits. For more information please visit: 

www.choosemyplate.gov/food-groups/fruits-counts.html.

Tip! What counts as a cup of fruit?

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 

Total 

Over

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

1 1 11//

22 cups cups

None

2 cups

1 cup

1/

2 cup

2 cups

1 cup

1/

2 cup

1 1 11//

22 cups cups

None

1 cup
n Set these measured samples in a place where all can see them 

as they record what they ate yesterday.

n Pass each participant a copy of Handout 1c, How Did I Do 

Yesterday? Help participants use the handout to record the 

number of cups of fruits they ate yesterday. Remind people 

to think about:

	 • fresh, frozen, dried, or canned fruit packed in 100% juice or 

 water

	 • fruits that were ingredients in salads, desserts, smoothies, or 

other mixed dishes

	 • fruits they ate at meals or as snacks

• 100% fruit juice

 Check people’s handouts to ensure they understand how to 

complete them. Have them write in the total number of cups of 

 fruits they ate yesterday.

n Have participants continue to fill in the handout, recording the 

number of cups of vegetables they ate yesterday. Remind 

people to think about:

	 • fresh, frozen, or canned low-sodium vegetables

	 • vegetables that were ingredients in sandwiches, salads, 

soups, casseroles, or other mixed dishes

	 • vegetables they ate at meals or as snacks

• 100% vegetable juice

Session 1

Session 1: Reach Your Goals, Step by Step 11

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of 

raw leafy greens, contains the nutrient equivalent of 1 cup. For more information 

please visit: http://www.choosemyplate.gov/food-groups/vegetables-counts.html.

Tip! What counts as a cup of vegetables?

1 cup
n Show participants where to fill in the total cups of fruits and 

vegetables. Make sure everyone has filled in a total. 

n Have participants share how many cups of fruits and vegetables 

they reported. To do this, ask everyone who ate at least 1 cup 

of fruits and vegetables to stand up. Ask those who ate at least 

2 cups to remain standing – and the others to take a seat.

n Repeat for at least 3 cups and, again, for at least 31/

2 cups. 

Point out that those who remain standing ate the minimum 

recommended number of cups of fruits and vegetables 

yesterday. Have the group congratulate them.

n Using the physical activity list they created earlier, have participants discuss the kinds of physical activity that raise the heart rate 

and breathing. Ask people to record the number of minutes they 

participated yesterday in each type of physical activity in the list 

on Handout 1c. 

n You may want to have a general discussion about the first item 

in the handout – walking. Ask participants to stand up if they 

walked yesterday. Remind them that they may have gone for a 

walk with a friend, walked to the store, walked up and down 

stairs, or walked the dog. Have participants talk about 

some advantages of walking: no equipment needed; 

no cost; can be a social event; etc. 

n Ask those who are standing: “How 

many minutes did each of you 

walk yesterday?”

How Did I Do Yesterday? continued

Session 1 Reach Your Goals continued

12 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
n Have participants who walked fill in the first blank in the list to 

indicate the number of minutes walked. 

n Have participants continue filling in the number of minutes they 

participated yesterday in each activity. Point out that the bottom 

row – “Other” – allows them to write in a physical activity not on 

the list. Have everyone add up the total number of minutes they 

exercised yesterday and write the total at the bottom of the chart.

n Have participants report on the number of minutes they exercised 

the previous day. To do this, ask all participants to stand up. 

Have everyone who exercised less than 10 minutes yesterday 

sit down. Continue for less than 20 minutes and less than 30 

minutes. Those who were physically active for 30 minutes or more 

will remain standing. Have the group congratulate them.

Session 1

Session 1: Reach Your Goals, Step by Step 13

Participants may need help with writing – because of limitations in their vision, 

reading skills, or ability to grasp a pencil. Make it easy for people to ask for 

help – from you or from their peers.

Tip! Help with Writing

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?
n Make sure everyone has a copy of Handout 1a, Set Your Goals. 

Talk about how they will set a personal goal for eating more 

fruits and vegetables every day over the next week. Consider:

	 • The goal should be just a bit more than what they did in the 

handout “How Did I Do Yesterday” – suggest an extra half 

cup of both fruits and vegetables for each day. At the top of 

the handout, have them fill in the total number of cups that 

is their daily goal.

	 • Discuss new ways to eat fruits and vegetables to help 

participants reach their goal. Encourage them to write 

new ideas on the handout.

n Call on several participants to share their fruit and vegetable 

goals. Have each compare his/her goal to the number of 

servings eaten the day before. Ask a few to share what they will 

try to do differently to reach their goals. Ask others to comment 

on their goals and their choices.

n Briefly discuss the importance of variety. One way to encourage 

a wide range of fruits and vegetables is to eat a variety of 

colors such as orange, dark green, red, blue-purple, and white. 

Encourage participants to try new fruits and vegetables 

regularly to get many of the vitamins and minerals their 

bodies need.

Session 1 Reach Your Goals continued

Set Your Goals

14 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Eat at least 

1

2

 

Cups of

fruits

Minu

phy

acti

Participate i

My Perso

I will eat _

In the sp

complet

Hand

Revised 

Session 1

S

Recommended 

I will get a

Cups o

vegeta

My We
n Help participants set a goal for daily physical activity, suggest 

5 or 10 minutes more than they exercised yesterday. Ask a few 

participants to share what type of physical activities they want 

to try in the next week.

n Give participants a few moments to share their goals. Mention 

that participants might encourage one another during the week 

to meet their goals. Some people may want to walk or exercise 

together.

Session 1

Session 1: Reach Your Goals, Step by Step 15

 3 1/

2 cups of fruits and vegetables every day. 

utes of

ysical

ivity

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

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

onal Goals

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

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

ted each day.

dout 1a: Eat Smart, Live Strong 

d November 2012

Set Your Goals

ed Goals

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)

of

ables

eekly Log
n Encourage participants to take the weekly log home with them 

to track their progress for the week (Handout 1a, Set Your 

Goals). Help them understand how they can use it to write in 

the number of cups of fruits and vegetables they eat each day, 

and the number of minutes they are physically active each day. 

n Have participants write in yesterday’s counts on the weekly log, 

so they practice using the log.

n Encourage them to keep it in a visible place in their home, 

such as the refrigerator so that they remember to record their 

progress.

n If you will meet again with this group of participants for 

Sessions 2, 3, or 4, let them know the time and date of the 

next meeting. Ask participants to bring their weekly logs to the 

next session, so they can report on their progress. You may 

need to remind participants prior to the next session.

Session 1 Reach Your Goals continued

Use the “Set Your Goals” Sheet to

Track Progress

16 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Members of your group may be concerned about eating certain fruits and vegetables or 

participating in physical activity if they have health problems. Suggest that participants 

discuss their concerns with a health care provider. Point out that everyone can benefit 

from eating some types of fruits and vegetables and regular physical activity. 

Tip! “What if I have a serious health condition?” 
n Ask participants to talk about the challenges they might face in 

reaching their goals. Other participants may offer suggestions 

for overcoming the challenges.

n Depending on the challenges mentioned, briefly discuss some 

of the obstacles that older adults face. Have participants suggest 

ways to overcome challenges such as:

	 • Difficulty chewing fruits and vegetables: choose canned fruit 

packed in 100% juice or water; cook vegetables until soft

• Trouble handling a knife to pare or cut up fruits and 

 vegetables: choose canned or frozen fruits and vegetables 

 that tend to be bite sized

• Lack of transportation for frequent shopping trips: use a 

community van service; go grocery shopping with a friend; 

ask a family member for help

n Older, low-income adults report that the high cost of fruits and 

vegetables makes it hard for them to eat 31/

2 cups every day. 

Ask participants to share ideas about how to eat more fruits 

and vegetables on a limited budget. Be sure to mention the 

following tips during the discussion:

	 • Participate in the Supplemental Nutrition Assistance Program. 

	 • Enroll in the Senior Farmers’ Market Program, if available. 

	 • Choose produce in season. 

	 • Use food distribution programs, such as food banks or 

 food pantries.

	 • Purchase dried, frozen, or canned fruits and vegetables when 

they are on sale.

	 • Participants enrolled in the Supplemental Nutrition Assistance 

Program can use their benefits to purchase seeds and grow a 

fruit and vegetable garden.

Session 1

Session 1: Reach Your Goals, Step by Step 17

Challenges to Reaching the Goals
n Offer to talk after the session with participants who would like 

help in finding some of the program resources mentioned.

n One of the biggest challenges for keeping physically active 

is time. Have participants think of ways they can be more 

physically active in their daily routines, such as:

• Park the car a bit farther from the store or office you are 

visiting so that you must walk farther.

• Climb the stairs instead of taking the elevator.

• When a friend comes to visit, suggest that you walk and talk.

• While caring for young children, join in some of their active 

games such as tag, hopscotch, and running.

• Instead of watching TV, turn on the radio and dance around 

 the house!

n If you will be providing additional sessions, tell participants 

that Sessions 2 and 4 will address additional challenges and 

solutions.

Session 1 Reach Your Goals continued

18 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Challenges to Reaching the Goals 

continued
n Recap the main point of this session: the value of setting goals 

in order to eat more fruits and vegetables and to be more 

physically active. Invite participants to say some encouraging 

words that may help themselves and others in the group to try 

to meet their newly set goals.

n Thank participants for joining the session and invite them to the 

next session, letting them know the time and place.

n Remind participants to bring their completed weekly logs to the 

next session so they can report on their progress.

n Let participants know that their honest feedback about today’s 

session will help you to improve the session for future groups. 

Using the Participant Feedback Sheet (Handout 1d) and/or 

through discussion, ask some of these questions:

• What new thing did you learn?

• Which part of the session was most important to you?

• Do you think goal setting will help you eat at least 31/

2 cups 

 of fruits and vegetables every day?

• Do you think goal setting will help you to participate in at 

 least 30 minutes of physical activity most days of the week?

• What could we do to improve the session?

• How did you hear about today’s session? – or – about the 

Eat Smart, Live Strong program?

n If you are using the written Participant Feedback Sheets, assure 

participants that this is not a test – and that there are no wrong 

answers! Tabulating their answers may help you find ways to 

improve the session before your next group. The feedback may 

also serve as a report on your educational activities.

5 Wrap Up

Session 1

Session 1: Reach Your Goals, Step by Step 19

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
n Announce that the last activity in 

today’s session will be 10 minutes of 

“cool-down” exercises.

n Emphasize that if they do not feel 

comfortable or have a physical condition that prevents them from doing 

any or all of the exercises it is OKAY to 

sit them out; if they feel pain, discomfort, or fatigue while exercising, they 

should not hesitate to stop or take a 

break; and, if they need assistance, 

they should let you know right away.

n Ask participants to look at Handout 1b 

before they begin. Remind them 

that they will take the handout home 

and can do these exercises every day.

n If you have noticed some participants 

who are comfortable with the exercises, 

you might invite a participant to lead 

the group in one of the exercises; or 

ask the participant to help others who 

may be having difficulty.

n Thank the group again for their participation. Express the hope that they see 

adding a little physical activity to their 

day can be fun and easy. Suggest that 

they do these simple exercises with a 

friend or family member.

Following the 30-minute session, add 10 minutes to lead the same set of 

exercises with which you opened this session. If you opted not to do the 

“Warm-Up,” refer to pages 4-5 for more explanation.

Session 1

Optional Physical Activity Cool-Down

20 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
Eat Smart, Live Strong Activity Kit

The Eat Smart, Live Strong Activity Kit offers a set of learning 

experiences to facilitate older adults’ adoption of two important 

behaviors that can improve almost everyone’s health and quality 

of life:

 Eat at least 31/

2 cups of fruits and vegetables every day

 Participate in at least 30 minutes of physical activity most days

Because knowledge is not enough for people to adopt healthful 

habits, the kit takes a behavioral approach that builds on applied 

behavioral theory and prior research. The sessions and materials were 

tested with staff and group leaders in nutrition sites. Handouts 

were also tested with potential participants – low-income adults 

between 60 and 74 years old who are eligible for USDA Food and 

Nutrition Service’s programs.

1

2
United States Department of Agriculture

Food and Nutrition Service

3101 Park Center Drive, Alexandria, VA 22302

The USDA is an equal opportunity provider and employer.

Revised November 2012