Leader’s Guide

This guide explains what the 

Eat Smart, Live Strong activities 

are designed to accomplish 

and how they work.

United States Department of Agriculture

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Sessions

Eat Smart, Live Strong

Nutrition Education for Older Adults
Leader’s Guide

Welcome!

This introductory guide explains what the kit activities are designed to 

accomplish – and why they work.

Welcome to the Eat Smart, Live Strong Activity Kit. By using these four 

fun, interactive sessions, you can help low-income older adults adopt 

two key behaviors that will improve their health and quality of life:

 Eat at least 31/

2 cups of fruits and vegetables every day1

 (11/

2 cups of fruits and 2 cups of vegetables)

 Participate in at least 30 minutes of physical activity most days of the week

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This recommendation is based upon the estimated calorie need (1,600 calories) of sedentary women ages 60–74 years, depending on 

exercise and activity levels. Calorie intake in older adults can range from 1,600 calories to 2,600 calories per day (see page 7).

Eat Smart, Live Strong

Will Make a Difference!
Older Adults Will Benefit 

from Eat Smart, Live Strong

The four sessions in this kit are designed for able-bodied, independent, 

older adults 60 to 74 years of age. They promote specific eating and 

physical activity behaviors shown to improve health and well-being. The 

sessions are designed to:

• Encourage older adults to learn new skills

• Provide leaders with facilitated discussions and activities that promote 

enjoyable, social, and interactive learning

• Engage older adults in activities that can encourage behavior change

• Assist program providers in delivering nutrition education to older adults

Leader’s Guide 1

Leader’s

Guide

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

Eat Smart,

Spend Less

In this session, participants explore ways 

to buy the fruits and vegetables they need 

within a limited budget. Session 4

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture

Challenges

and Solutions

Through a word game and other activities, 

participants seek solutions to the challenges 

they may face as they try to eat more fruits 

and vegetables and exercise more. Session 2

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture

Colorful and

Classic Favorites

Eating more fruits and vegetables is 

easy when participants add them to 

“classics” – traditional dishes you already 

enjoy eating. Session 3

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture
Good intentions and knowledge about health are not enough to 

make people healthy. Unless older adults actively do something, 

their health status does not improve and may even decline more 

rapidly. Each session in Eat Smart, Live Strong focuses on changing 

behavior by guiding participants in learning and practicing 

new skills.

Changing habits is hard. You are asking participants to take on 

behaviors that they will need to repeat every day. Trying to 

change too many behaviors at once can be overwhelming. 

Eat Smart, Live Strong helps you focus your efforts on just two 

behaviors. If participants adopt and maintain just these two simple 

behaviors, you can help them make a difference in their lives.

Eat Smart, Live Strong 

Sessions Focus on Behavior

Eat Smart, Live Strong

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

— 2010 Dietary Guidelines for Americans, U.S. Department of Agriculture and U.S. Department of Health and Human Services. 

2010

Leader’s

Guide

“Most vegetables and fruits are major contributors of a number of nutrients 

that are underconsumed in the United States, including folate, magnesium, 

potassium, dietary fiber, and vitamins A, C, and K.”
Experts from the fields of medicine, nutrition, and public health 

agree that eating more fruits and vegetables and participating in 

physical activity will benefit almost everyone. If older adults eat 

at least 31/

2 cups of fruits and vegetables daily as part of an overall 

healthy diet, they may:

• Get some of the vitamins, minerals, and fiber the body 

 needs to maintain good health

• Maintain energy levels

• Maintain regularity

• Prevent or delay the effects of chronic disease such as

 obesity, hypertension, and heart disease

• Add color, taste, and variety to the diet

When older adults participate in at least 30 minutes of physical 

activity most days, they may:

• Prevent or delay the effects of chronic disease

	 • Feel better

	 • Decrease stress, anxiety, and depression

	 • Help control weight

	 • Build and maintain healthy bones, 

 muscles, and joints

	 • Improve strength

	 • Increase balance and reduce the risk 

 of falling

	 • Improve sleep

Sharing the benefits gained by practicing these two behaviors 

will encourage older adults to try them. 

Leader’s Guide 3

Leader’s

Guide

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For older adults to adopt new behaviors, they must feel 

encouraged and see how they will benefit from the behaviors. 

People are more likely to adopt a behavior when they:

• Have a chance to try it and find that they like it

• Feel that it will be easy to do and are confident that they 

 can do it 

• Believe that others support them in the new behavior; 

people such as family members, peers, and health 

professionals

• Set a goal to start a new habit, track their success, and 

 gain a sense of accomplishment 

• Participate in active learning, offering their own experiences 

 and solutions

• See how potential obstacles can be overcome with new 

strategies and solutions

All four sessions in this kit stress these important ways of 

encouraging participants to achieve the two behaviors. 

Eat Smart, Live Strong

Encourages People to Eat Better 

and Exercise More

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

“The amount of physical activity necessary to successfully maintain a healthy body 

weight depends on calorie intake and varies considerably among adults, including 

older adults.” 

Eat Smart, Live Strong

Leader’s

Guide

— 2010 Dietary Guidelines for Americans, U.S. Department of Agriculture and U.S. Department of Health and Human Services.
In addition, the session activities provide:

• Games and activities that engage participants in learning

• Opportunities to socialize, which is important both to draw 

 older adults to the sessions and to demonstrate that others 

 like them value the two behaviors

• Exercises to demonstrate physical activity

• Suggestions for reinforcement tools or items to keep 

participants engaged 

The session titles are:

Session 1 Reach Your Goals, Step by Step

Session 2Challenges and Solutions

Session 3 Colorful and Classic Favorites

Session 4 Eat Smart, Spend Less

Participants will share experiences, and each of the four 

sessions will draw on their personal and practical knowledge 

and understanding. 

Leader’s Guide 5

— Exercise and Physical Activity: Your Everday Guide from National Institute for Aging, May 2011.

“Today, we know a lot more about older adults and their need to exercise. Regardless 

of their health and physical abilities, older adults can gain a lot by staying physically 

active. Even if you have difficulty standing or walking, you can still exercise and benefit 

from it. In fact, in most cases, you have more to lose by not doing anything.”

Leader’s

Guide
Eat Smart, Live Strong

Leader’s

Guide

Dietary Guidelines for

Americans and ChooseMyPlate

Eat Smart, Live Strong is based on recommendations from the 

2010 Dietary Guidelines for Americans, a rich source of dietary 

health information for nutrition educators and health providers. 

These guidelines are based on the most up-to-date scientific 

evidence, and provide information and advice for choosing a 

nutritious diet, maintaining a healthy weight, achieving adequate 

exercise, and avoiding foodborne illness. The Dietary Guidelines 

for Americans reinforce the importance of a nutritious diet and 

regular physical activity in achieving and maintaining a healthy 

body weight for older adults. 

Increasing the level of daily physical activity may also provide 

indirect nutritional benefits for older adults. A low-activity lifestyle 

limits the number of calories that can be consumed without 

gaining weight. The higher a person’s physical activity level, the 

higher his energy requirement, and the easier it is to plan a 

daily food intake pattern that meets recommended nutrient 

requirements.

The Web site www.ChooseMyPlate.gov is an interactive site to 

help individuals 2 years and older use the USDA food guidance 

system. The site provides individualized food plans, as well as tips 

for following the Dietary Guidelines for Americans. 

The table on page 7 highlights the recommended caloric intake 

and fruit and vegetable consumption for older adults 60 to 74 

years of age. Encourage participants to eat the recommended 

daily amounts based on age, gender, and physical activity level to 

meet their nutritional needs. 

6 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
Leader’s

Guide

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The values in this table reflect information in the 2010 Dietary Guidelines for Americans consumer booklet. 

Leader’s Guide 7

 Low daily Medium daily High daily

 activity level activity level activity level

 (less than 30 (30 to 60 (60 minutes 

 minutes) minutes) or more) 

Women ages 60–742

 

Recommended caloric intake 1600 cal. 1800 cal. 2000 – 2200 cal.

Recommended fruit consumption 11/

2 cups 11/2 cups 2 cups

Recommended vegetable consumption 2 cups 21/

2 cups 21/2 – 3 cups

Men ages 60–74 

Recommended caloric intake 2000 – 2200 cal. 2200 – 2400 cal. 2400 – 2600 cal.

Recommended fruit consumption 2 cups 2 cups 2 cups

Recommended vegetable consumption 21/

2 – 3 cups 3 cups 3 – 31/2 cups

Fruit and Vegetable Intake

for 1600 – 2600 Calories
8 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Because of the interactive nature of ChooseMyPlate.gov, this web site provides an 

ideal opportunity to work with older adults participating in Eat Smart, Live Strong

sessions. By using and sharing information, you can provide older adults with specific 

food plans, as well as tips for eating a nutritious diet and getting regular physical 

activity. 

Using ChooseMyPlate.gov Optional Activity

The following links will help you become familiar with ChooseMyPlate.gov materials 

and tools. The web site offers a wealth of information for nutrition educators and 

participants to help them teach and practice positive nutrition behaviors. Visit 

ChooseMyPlate.gov before using the sessions to become familiar with this comprehensive food guidance system.

SuperTracker 

www.supertracker.usda.gov

10 Tips Nutrition Education Series 

www.choosemyplate.gov/healthy-eating-tips/ten-tips.html 

Sample Menu and Recipes 

www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes.html

Leader’s

Guide Eat Smart, Live Strong

United States

Department of Agriculture Center for Nutrition

Policy and Promotion

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tips

Nutrition

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Go to www.ChooseMyPlate.gov for more information.

eating better 

on a budget 10 tips to help you stretch your food dollars

Get the most for your budget! There are many ways to save money on the foods that you eat. The three 

main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch 

your food dollars.

DG TipSheet No. 16

November 2011

 USDA is an equal opportunity 

provider and employer.

plan, plan, plan!

Before you head to the grocery store, plan your meals 

for the week. Include meals like stews, casseroles, or

sitr-fries, which “stretch” expensive items into more portions.

Check to see what foods you already have and make a list 

for what you need to buy.

get the best price

Check the local newspaper, online,

and at the store for sales and coupons. Ask about

a loyalty card for extra savings at stores where you shop. 

Look for specials or sales on meat and seafood—often the 

most expensive items on your list. 

compare and contrast

Locate the “Unit Price” on the shelf directly below

 the product. Use it to compare different brands and 

different sizes of the same brand to determine which is 

more economical.

buy in bulk

It is almost always cheaper to buy foods in bulk. 

Smart choices are family packs of chicken, steak, 

or fi sh and larger bags of potatoes and frozen vegetables. 

Before you shop, remember to check if you have enough 

freezer space.

buy in season

Buying fruits and vegetables in season can lower the 

cost and add to the freshness! If you are not going 

to use them all right away, buy some that still need time to 

ripen.

 convenience costs...

go back to the basics Convenience foods like frozen dinners, pre-cut 

vegetables, and instant rice, oatmeal, or grits will cost you 

more than if you were to make them from scratch yourself. 

Take the time to prepare your own—and save!

 easy on your wallet

 Certain foods are typically low-cost

 options all year round. Try beans for 

a less expensive protein food. For vegetables, buy carrots, 

greens, or potatoes. As for fruits, apples and bananas are 

good choices.

cook once...eat all week!

Prepare a large batch of favorite recipes on your day 

off (double or triple the recipe). Freeze in individual 

containers. Use them throughout the week and you won’t 

have to spend money on take-out meals.

get your creative juices fl owing Spice up your leftovers—use them in new ways. For 

 example, try leftover chicken in a stir-fry or over 

a garden salad, or to make chicken chili. Remember, 

throwing away food is throwing away your money!

eating out

Restaurants can be expensive. Save money by 

 getting the early bird special, going out for lunch 

instead of dinner, or looking for “2 for 1” deals. Stick to water 

instead of ordering other beverages, which add to the bill.

Fruits Grains

Vegetables Protein

Dairy

United States

Department of Agriculture Center for Nutrition

Policy and Promotion

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Visite www.ChooseMyPlate.gov

para obtener más información.

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elija MiPlato

10 consejos para crear un buen plato

Elegir alimentos para llevar un estilo de vida sano es muy sencillo si sigue estos 10 consejos. Use las

ideas de esta lista para balancear las calorías, elegir los alimentos que le conviene comer con mayor frecuencia

y reducir la cantidad de alimentos que le conviene comer con menos frecuencia.

10 consejos Serie 

de educación 

en nutrición

DG TipSheet No. 1

Septiembre 2011

El USDA es un proveedor y empleador que ofrece 

igualdad de oportunidades para todos.

balancee las calorías

El primer paso para controlar su peso es ver 

 cuántas calorías USTED necesita al día. Vaya a 

www.ChooseMyPlate.gov para determinar la cantidad de

calorías. Hacer actividades físicas también

le ayuda a balancear las calorías.

disfrute de sus comidas, 

pero en cantidades más pequeñas

Tómese el tiempo necesario para disfrutar de 

sus comidas. El comer demasiado rápido o mientras se 

concentra en otras cosas puede resultar en que coma 

demasiadas calorías. Preste atención a las señales del 

hambre y de saciedad antes, durante y después de las 

comidas. Úselas para reconocer cuándo debe comer y 

cuándo ha comido sufi ciente.

evite las porciones extra grandes

Use platos, platos hondos y vasos más pequeños. 

 Separe las porciones de alimentos antes de comer.

Al salir a comer, elija las opciones de menor tamaño, 

comparta el platillo o llévese parte de la comida a casa.

alimentos que le conviene comer con

más frecuencia

Coma más vegetales, frutas, granos integrales, y 

leche y productos lácteos sin grasa o con 1% de grasa. 

Esos alimentos contienen los nutrientes que necesita para 

la buena salud; entre ellos potasio, calcio, 

vitamina D y fi bra. Haga de ellos la base 

de sus comidas y bocadillos.

haga que la mitad de su 

plato consista en frutas y vegetales

Al preparar sus comidas, elija vegetales rojos, 

anaranjados y verduras como tomates, camotes (batatas) 

y brócoli, así como otros vegetales. Agregue frutas a las 

comidas como parte de los platos principales o de

acompañamiento, o bien como postres.

 cambie a leche descremada

o baja en grasa (1%)

Contienen la misma cantidad de

calcio y otros nutrientes esenciales que 

la leche entera, pero sin tantas calorías 

y grasa saturada. 

consuma la mitad en granos integrales

 Para consumir más granos integrales, reemplace un 

 producto de grano refinado por un producto de grano 

integral, como comer pan de trigo integral en lugar de pan 

blanco o arroz integral en lugar de arroz blanco.

alimentos que le conviene comer con 

menos frecuencia

Reduzca su consumo de alimentos con grasas sólidas, 

azúcar y sal adicionales. Estos incluyen pasteles (bizcochos), 

galletitas, helado, dulces, bebidas endulzadas, pizza y carnes 

grasas como costillas, chorizo, tocineta y salchichas. Use 

estos alimentos como antojitos ocasionales, no alimentos 

para todos los días.

compare el contenido de 

sodio de los alimentos

Use las etiquetas de Información

Nutricional (“Nutrition Facts”) para elegir 

sopas, panes y comidas congeladas con

menos sodio. Elija alimentos enlatados marcados “bajo 

en sodio,” “sodio reducido,” o “sin sal adicional” (“low in 

sodium,” “reduced sodium,” o “without added salt”).

beba agua en lugar de bebidas 

endulzadas con azúcar

Reduzca las calorías al beber agua o bebidas sin 

azúcar. En las dietas de los estadounidenses, las gaseosas, 

bebidas de energía y bebidas deportivas representan grandes 

cantidades adicionales de azúcar y calorías.

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Policy and Promotion

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focus on fruits

10 tips to help you eat more fruits

Eating fruit provides health benefi ts. People who eat more vegetables and fruits as part of an overall

healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such

as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. 

None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, 

frozen, or dried, and may be whole, cut-up, or pureed.

DG TipSheet No. 3

June 2011 USDA is an equal opportunity 

provider and employer. Go to www.ChooseMyPlate.gov for more information.

PEACHES

10

tips

Nutrition

Education Series

 include fruit at breakfast

 At breakfast, top your cereal with 

 bananas, peaches, or strawberries;

add blueberries to pancakes; drink 100%

orange or grapefruit juice. Or, try a fruit 

mixed with fat-free or low-fat yogurt.

 try fruit at lunch At lunch, pack a tangerine, banana, or grapes to eat, or

 choose fruits from a salad bar. Individual containers of 

fruits like peaches or applesauce are easy and convenient.

 

 experiment with fruit at dinner, too At dinner, add crushed pineapple to coleslaw, or 

 include orange sections, dried cranberries, or grapes 

in a tossed salad.

 snack on fruits

 Dried fruits make great snacks.

 They are easy to carry and store well.

 keep fruits safe

 Rinse fruits before preparing

 or eating them. Under clean, 

running water, rub fruits briskly to remove 

dirt and surface microorganisms. After

rinsing, dry with a clean towel.

 keep visible reminders

 Keep a bowl of whole fruit on 

 the table, counter

refrigerator

, or in the

.

 

 think about taste

 Buy fresh fruits in season when they may be less

 expensive and at their peak fl avor. Add fruits to

sweeten a recipe.

 think about variety Buy fruits that are dried, frozen, and

 canned (in water or 100% juice) as well as

 fresh, so that you always have a supply on hand.

 don’t forget the fi ber

 Make most of your choices whole or cut-up fruit,

 rather than juice, for the 

benefits that dietary fi ber provides. 

be a good role model

Set a good example for children by eating fruit

every day with meals or as snacks.

 

Fruits Grains

Vegetables Protein

Dairy

United States

Department of Agriculture Center for Nutrition

Policy and Promotion

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add more vegetables

to your day

10 tips to help you eat more vegetables

It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals

and most are low in calories. To fi t more vegetables in your meals, follow these simple tips. It is easier than you 

may think. 

DG TipSheet No. 2

June 2011

USDA is an equal opportunity 

provider and employer.

10

tips

Nutrition

Education Series

Go to www.ChooseMyPlate.gov for more information.

Tomatoes

Low Sodium

 

discover fast ways to cook

Cook fresh or frozen vegetables in the microwave 

for a quick-and-easy dish to add to any meal. Steam

green beans, carrots, or broccoli in a bowl with a small 

amount of water in the microwave for a quick side dish.

be ahead of the game

 Cut up a batch of bell peppers, 

carrots, or broccoli. Pre-package

them to use when time is limited. You 

can enjoy them on a salad, with hummus, 

or in a veggie wrap.

choose vegetables rich in color

Brighten your plate with vegetables that are red, 

orange, or dark green. They are full of vitamins and 

minerals. Try acorn squash, cherry tomatoes, sweet

potatoes, or collard greens. They not only taste great but 

also are good for you, too.

check the freezer aisle

Frozen vegetables are quick and easy to use and

 are just as nutritious as fresh veggies. Try adding 

frozen corn, peas, green beans, spinach, or sugar snap 

peas to some of your favorite dishes or eat as a side dish.

stock up on veggies

Canned vegetables are a great addition to any meal, 

so keep on hand canned tomatoes, 

kidney beans, garbanzo beans, mushrooms,

and beets. Select those labeled as “reduced 

sodium,” “low sodium,” or “no salt added.”

 make your garden salad glow with color

Brighten your salad by using colorful 

vegetables such as black beans, 

sliced red bell peppers, shredded 

radishes, chopped red cabbage, or 

watercress. Your salad will not only

look good but taste good, too.

 sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden 

 vegetable soup. Look for reduced- or low-sodium soups.

while you’re out

If dinner is away from home, no need to worry. When 

ordering, ask for an extra side of vegetables or side 

salad instead of the typical fried side dish.

 savor the flavor of seasonal vegetables

Buy vegetables that are in season for maximum 

 flavor at a lower cost. Check 

your local supermarket specials 

for the best-in-season buys. Or

visit your local farmer’s market.

 try something new

You never know what you may like. Choose a 

new vegetable—add it to your recipe or look up 

how to fi x it online.

Fruits Grains

Vegetables Protein

Dairy

United States

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choose MyPlate 10 tips to a great plate

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. 

Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods 

to eat less often.

DG TipSheet No. 1

J2011 

10

tips

Nutrition

Education Series

balance calories

Find out how many calories YOU need for a day 

as a fi rst step in managing your weight. Go to

www.ChooseMyPlate.gov to find your calorie level. Being 

physically active also helps you balance calories.

enjoy your food, but eat less

Take the time to fully enjoy

 your food as you eat it. Eating 

too fast or when your attention is 

elsewhere may lead to eating too

many calories. Pay attention to hunger 

and fullness cues before, during, and after meals. Use 

them to recognize when to eat and when you’ve had 

enough.

avoid oversized portions

 Use a smaller plate, bowl, and glass. Portion out

 foods before you eat. When eating out, choose a 

smaller size option, share a dish, or take home part of 

your meal.

foods to eat more often

 Eat more vegetables, fruits, whole grains, and fat-free 

or 1% milk and dairy products. These foods have the 

nutrients you need for health—including potassium, calcium, 

vitamin D, and fi ber. Make them the

basis for meals and snacks.

make half your plate 

fruits and vegetables

Choose red, orange, and dark-green vegetables like 

tomatoes, sweet potatoes, and broccoli, along with other 

vegetables for your meals. Add fruit to meals as part of 

main or side dishes or as dessert.

 switch to fat-free or

low-fat (1%) milk They have the same amount of

calcium and other essential nutrients as 

whole milk, but fewer calories and less 

saturated fat. 

make half your grains whole grains

 To eat more whole grains, substitute a whole-grain 

 product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of 

white rice.

 foods to eat less often Cut back on foods high in solid fats, added sugars,

 and salt. They include cakes, cookies, ice cream, 

candies, sweetened drinks, pizza, and fatty meats like ribs, 

sausages, bacon, and hot dogs. Use these foods as 

occasional treats, not everyday foods.

compare sodium in foods Use the Nutrition Facts label 

to choose lower sodium versions

of foods like soup, bread, and frozen 

meals. Select canned foods labeled

“low sodium,” ”reduced sodium,” or 

“no salt added.”

drink water instead of sugary drinks

Cut calories by drinking water or unsweetened 

beverages. Soda, energy drinks, and sports drinks 

are a major source of added sugar, and calories, in American 

diets.

Fruits Grains

Vegetables Protein

Dairy
To create a personal food plan for an 

older adult:

• Go to ChooseMyPlate.gov and look

 for the “SuperTracker” button in 

 the middle of the screen.

• Ask the participants if they would like 

 to create a profile by entering their 

 age, sex, and physical activity level

 or use the general plan. If needed, 

 review the customized or sample plan 

 with your participants to clarify any 

 information.

• If participants are only interested in 

 identifying their calorie needs, 

 educators can also provide a personal 

 Daily Plan.

Leader’s Guide 9

Leader’s

Guide

• Enter the individual’s age, sex, 

weight, height, and physical activity 

level to obtain a custom calorie plan 

to maintain or achieve a healthy 

weight. Create a printout version of 

the results by clicking on the print 

options at the right of the screen.

• Follow up with the participant after 

about a week to check progress.

At the end of an Eat Smart, Live Strong session, ask participants if they would like to 

develop a personal eating plan at ChooseMyPlate.gov. You can make group or individual 

appointments with interested older adults. You will need to use a digital device, such 

as a laptop or computer, with an Internet connection. 
10 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Preparing for the Eat Smart,

Live Strong Sessions

Eat Smart, Live Strong

Leader’s

Guide

This kit provides you with most of what you 

need to prepare for and conduct each of 

the four sessions, including:

• Session instructions

• Facilitation tips

	 • Space for your notes and adaptations

	 • Reusable materials for games and 

 activities

	 • Participant handouts to copy for use 

 during the session and to send home 

 with participants

	 • Feedback sheets for the participants

The information in each session is 

organized in a similar way:

	 • Objectives

	 • Overview

	 • How the Session Encourages 

 Behavior

	 • Materials

	 • Preparation

	 • Optional Physical Activity Warm-Up

	 • The Session

 1. Welcome and Introduction 

 2. Skills-Building Activity

 3. Wrap Up

	 • Optional Physical Activity Cool-Down

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

Challenges

and Solutions

Through a word game and other activities, 

participants seek solutions to the challenges 

they may face as they try to eat more fruits 

and vegetables and exercise more. Session 2

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture

Eat Smart, Spend Less

In this session, participants explore ways 

to buy the fruits and vegetables they need 

within a limited budget. Session 4

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture

Colorful and

Classic Favorites

Eating more fruits and vegetables is 

easy when participants add them to 

“classics” – traditional dishes you already 

enjoy eating. Session 3

Eat Smart, Live Strong Nutrition Education for Older Adults

United States Department of Agriculture
Leader’s Guide 11

Leader’s

Guide

Preparation and 

Materials Costs

Every effort has been made to keep the 

activities low in cost. Some facilitators are 

able to use donated food and other 

products for food demonstrations and 

tasting.

Cost of Fruits and 

Vegetables

Participants may point out that fresh fruits 

and vegetables cost more than other foods. 

You will need to be ready to discuss lowcost options, especially during Sessions 2 

and 4. Suggest other forms of fruits and 

vegetables such as dried, frozen, and canned 

options. Show samples of canned vegetables 

labeled as low sodium and canned fruits 

packed in 100% juice or water. Throughout 

these sessions, there are tips that you can 

share to help participants make choices to 

fit their budgets.

Partnerships and 

Community Resources 

As you review the sessions, think of local 

community resources that can help 

promote the behaviors. You may find other 

partners in your community who can 

provide discounts to your participants, 

recruit low-income older adults to come 

to your sessions, or offer space for you to 

hold your sessions. Become familiar with 

nutrition assistance programs and other 

community resources such as: 

FNS Nutrition Assistance Programs

	 • Supplemental Nutrition Assistance 

 Program (SNAP)

• Older Americans Act Nutrition Program

	 • Commodity Supplemental Food Program

	 • Senior Farmers’ Market Nutrition Program

	 • Food Distribution Programs on Indian 

 Reservations

Other Community Resources

	 • Home-delivered meal program

	 • Local congregate dining sites

	 • Local food banks and pantries

	 • Senior centers

	 • Community-based organizations

	 • Grocery stores

• Local American Association of Retired 

 Persons (AARP)

• Local Departments on Aging

Refer participants to their local health care 

providers (clinics, dietitians, and nurses) to 

address health concerns or chronic diseases 

that may affect their dietary or physical 

activity choices.

By making connections in your community 

beforehand, you will be able to direct your 

participants to specific resources that can 

address their individual needs.
12 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Eat Smart, Live Strong

Leader’s

Guide

Available Space

The space where you meet may require 

you to make some changes to the session. 

For example, if you do not have blank wall 

space for posting cards, consider laying 

the cards out on a table. If you cannot 

move the chairs into a circle or place them 

around a table, you will want to find 

another way to allow participants to 

interact with one another.

Preparing for the Eat Smart,

Live Strong Sessions continued

Tailoring the Sessions for Your Groups

You may choose to do some or all of the activities in each session. You may also wish to 

adapt the activities to meet the specific needs of your site or your group participants. 

Tips for adjusting the sessions and ideas for expanding or reinforcing the activities are 

addressed throughout the session guides. 

To tailor the sessions, consider the following:

Time

The approximate time you 

will need to conduct each 

session is about 45 minutes. 

If you have more time, use 

the exercises prepared for that session. 

Each booklet includes a different set of 

optional, non-strenuous exercises to 

use as warm-up and cool-down. These 

exercises can add an additional 20 minutes 

to the session.
Leader’s Guide 13

Leader’s

Guide

Multiple Sessions

The kit is designed as a series of four 

inter-related sessions, but each session 

may be used alone. If you are unable 

to offer the sessions in a series or if 

participants do not attend regularly, even 

a single session may help a participant 

to try a new behavior.

Group Size

The discussions and activities in these 

sessions work best with groups of up to 

10 people. If the group is large (more than 

10), you may need to divide participants 

into separate sessions or ask another 

facilitator to help you.

Participant Characteristics

The most important way for you to tailor 

the sessions is to take into account your 

participants’ characteristics, culture, and 

life experiences. While you can adapt the 

kit’s materials ahead of time, be sure to 

solicit participants’ views and solutions 

within the activities to build on your 

participants’ life experiences. Below are 

some of the ways you may need to adapt 

the kit’s materials:

• Culture. People’s food preferences 

are formed by experiences and 

 culture. Let participants share ideas 

and information about their 

preferences. For example, in Session 

3, participants suggest ways to 

add fruits or vegetables to their 

 favorite dishes. These “classics” will 

 vary widely, depending on culture 

 and geography. This kit contains 

 visual cards to show a range of 

 traditional dishes but be ready to 

 add other dishes according to 

 participants’ preferences.

 Values and beliefs about physical 

activity also vary from culture to 

 culture. Help participants identify 

appropriate physical activity that 

doesn’t conflict with cultural values. 

In cases like this, participants may 

need help in finding appropriate 

ways to be physically active.
Leader’s

Guide Eat Smart, Live Strong

• Lifestyle and living situation. The 

materials are designed for ablebodied, independent older adults 

between the ages of 60 and 74. 

However, some of the adults who 

participate in your sessions may 

receive assistance from family members 

or others in food shopping, meal 

planning, and food preparation. Help 

participants look for ways to manage 

their food choices. For instance, if 

participants’ meals are usually prepared 

by a family member or caregiver, 

encourage participants to share the 

session handouts with those who help 

them. 

Look for other opportunities to influence 

those who are managing participants’ 

meals. Caregivers also might be encouraged 

to motivate and provide opportunities for 

physical activity. Each handout includes 

information that may motivate caregivers 

and family members to encourage the 

two behaviors.

Older adults also 

may be limited in 

physical activity if 

they do not have an 

appropriate or safe 

space to exercise. 

Encourage participants to try doing 

the exercises at 

home, in a common 

space in their apartment buildings, at a local 

mall, or outside if the weather permits. 

 Encourage participants to find ways 

to become more physically active in 

their daily routines through activities 

such as:

	 	 	 •	 Parking their car farther away	

	 	 	 •	 Taking the stairs	 	

	 	 	 •	 Walking with friends

	 	 	 •	 Joining free or reduced-cost

 physical activity groups available 

 at their places of worship or 

 community centers

• Language and literacy. You may 

work with people who have trouble 

reading – because they never learned, 

because their eyesight is failing, 

or because English is not their first 

language. Most of the handouts 

use pictures and other visuals with 

minimal text. Take care to ensure that 

participants capture the meaning of 

the visuals. You may need to explain 

the meaning the first time participants 

see the materials.

 Spoken communication may be 

difficult if all participants are not 

comfortable speaking English. 

Identify a volunteer to interpret the 

information or use an interpreter to 

assist you in teaching the session.

Preparing for the Eat Smart,

Live Strong Sessions continued

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

Guide

Ranges in Age and Capabilities

Eat Smart, Live Strong was developed and 

tested for low-income or able-bodied, 

independent adults 60 to 74 years of age. 

Even within the target age range, however, 

people’s needs and capabilities vary 

greatly. As you plan the sessions consider:

• Cognitive abilities: Older adults have 

a wide range of cognitive abilities. 

Some participants may have trouble 

following directions or remembering 

 how to complete an activity. 

 Anticipate their needs with gentle 

 reminders and cues so they are not 

 embarrassed or frustrated. The 

 handouts can be used by friends and 

 family members to help the older 

 adult remember to eat more fruits 

 and vegetables and to exercise.

• Vision: The handouts in each session 

are designed with large type and bold 

visuals. If people still have trouble 

seeing the handouts, you may want 

to read them or describe them aloud. 

Some participants may be uneasy 

moving around the room because 

they cannot see well. Find an 

alternative such as having peers

 guide participants through the room.

• Hearing: Others may have trouble 

hearing and will respond better to 

visual cues.

• Mobility limitations: You may need 

to change the way you carry out 

some activities to accommodate 

those who use walkers or wheelchairs, 

or are limited in other ways. For 

example, you may have participants 

work in pairs when doing an activity 

requiring movement in the room; 

or you may encourage those in 

wheelchairs to participate in the 

optional exercises by using the 

seated exercises provided or by 

adapting the standing exercises to 

seated ones. 

Health Conditions and Concerns

When you are familiar with the participants 

in a group, you may be aware of their top 

health concerns. Encourage them to talk 

with their health care provider (physician, 

dietitian, or nurse) about their concerns. 

Emphasize that eating fruits and vegetables 

and getting regular exercise may actually 

help improve many of the conditions that 

make participants uneasy about trying the 

two behaviors. For participants that do 

not have regular health care, refer them to 

appropriate resources in their community. 

Leader’s Guide 15
Leader’s

Guide Eat Smart, Live Strong

Marketing and Promoting 

Eat Smart, Live Strong Sessions

While you may be able to hold sessions with participants you 

are already working with, you will need to consider how you 

will promote the Eat Smart, Live Strong Sessions to recruit 

others. Promote the Sessions at FNS program sites and 

encourage service providers to inform older adults about 

Eat Smart, Live Strong. 

Find ways to reach out to low-income 

older adults. Think about what will appeal 

to participants and how you can reach 

them. Customize the Eat Smart, Live 

Strong flyer provided in this kit with local 

contact information and use it to announce 

upcoming sessions. 

Use the flyer to reach potential 

participants:

	 • Mail to nutrition assistance 

program participants 

	 • Place in shopping bags or boxes 

at food banks, the Senior Farmers’ 

Market, or other commodities 

distribution sites

	 • Hand out at low-income housing 

sites, congregate meal sites, and 

 senior centers

	 • Send home with participants and ask 

to share with a friend

Display the flyer in places where seniors 

live, work, and regularly visit:

	 • Senior centers

	 • Senior housing facilities

	 • Places of worship

	 • Shopping malls

	 • Grocery stores in low-income 

 neighborhoods 

	 • Work sites

• Libraries

	 • Community 

 recreation 

 centers

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

You Are Invited

To Join Us For...

United States Department of Agriculture

Food and Nutrition Service

The USDA is an equal opportunity 

employer and provider.

Eat Smart, Live Strong

Date/Time:

Place:

Contact:

Enjoy fun and lively activities with other older adults! 

Talk about easy ways to make smart food choices 

and exercise more. Learn how you can Eat Smart 

and Live Strong.

You 

To 

Ea

En

Ta

a

a

United States Department of Agriculture Uni

Consider sharing the 

flyer with those who 

prepare and distribute 

community newsletters, 

local newspapers, or 

bulletins in places 

of worship.
Leader’s

Guide

Leader’s Guide 17

You may reach these low-income older 

adults through partners in the community:

	 • Ask people who see low-income 

older adults in other settings or 

for other reasons to encourage 

attendance. Partners such as 

Medicaid providers, social workers, 

senior activity coordinators, or 

medical providers can help recruit 

participants.

	 • Identify leaders in the community 

and provide them with flyers to pass 

around.

Find places that offer opportunities to 

conduct an Eat Smart, Live Strong session. 

Identify opportunities to conduct sessions at:

	 • Local SNAP offices 

	 • Senior Farmers’ Market Nutrition

 Program Sites 

	 • Food commodity pickup locations

• Congregate meal sites

• Food banks

However you promote your sessions, keep 

track of what “works.” You may do this 

by asking the participants to complete the 

Participant Feedback Sheet or asking them 

how they heard about the program. 
18 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong

Eat Smart, Live Strong Sample Flyers

You Are Invited

To Join Us For...

United States Department of Agriculture

Food and Nutrition Service

The USDA is an equal opportunity 

employer and provider.

Eat Smart, Live Strong

Date/Time:

Place:

Contact:

Enjoy fun and lively activities with other older adults! 

Talk about easy ways to make smart food choices 

and exercise more. Learn how you can Eat Smart 

and Live Strong.

United States Department of Agriculture
Leader’s Guide 19

You Are Invited

To Join Us For...

United States Department of Agriculture

Food and Nutrition Service

The USDA is an equal opportunity 

employer and provider.

Eat Smart, Live Strong

Date/Time:

Place:

Contact:

Enjoy fun and lively activities with other older adults! 

Talk about easy ways to make smart food choices 

and exercise more. Learn how you can Eat Smart 

and Live Strong.

United States Department of Agriculture
Leader’s

Guide Eat Smart, Live Strong

Feedback is useful for many reasons:

	 • As participants fill in the Participant Feedback Sheet, they will 

take a few moments to reflect on the value of what they have 

just experienced. This reflection may reinforce the behaviors 

promoted in the sessions.

	 • You will learn how participants react to the session. You can 

use their suggestions to improve future sessions.

	 • You will document your work, making it easier to report on 

what you have accomplished.

The session instructions remind you to allow participants a few 

minutes to complete the form before they leave. If you are 

working with a group whose reading and writing skills are not 

strong, you may want to read the feedback questions aloud and 

record responses on the Participant Feedback Sheet. 

Get Feedback About Your Sessions

You, the participants, and your organization or agency will benefit from 

using the simple feedback tool provided in each session.

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

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 3e: Eat Smart, Live Strong Revised November 2012

Sesssion 3 Participant Feedback Sheet

for Session 3, Colorful and Classic Favorites
Leader’s

Guide

Each session includes a different handout with four simple exercises. 

You may use the set as both a warm-up and a cool-down. When 

participants have a chance to try the same exercises twice – at the 

beginning and the end of the session – they gain the skills and 

self-confidence to do these exercises on their own. The handouts 

illustrate how to do each exercise properly.

Before leading these exercises, remind participants that they are 

not required to do anything that makes them uncomfortable. Make 

it clear that they may stop the exercise at any time. Keep in mind 

that you do not have to teach all of the exercises. 

Encourage older adults to choose a physical activity that they enjoy 

when starting a daily exercise routine. Let them know it’s okay to 

do a little bit throughout the day to reach their goal. Remind 

participants to start slowly, if they don’t currently exercise. If 

older adults are interested in beginning an exercise program that 

includes more intense physical activity, encourage them to consult 

their health care provider.

Optional Physical Activity 

Leader’s Guide 21

“Warm-Up” and “Cool-Down” 

Physical activity is one of Eat Smart, Live Strong’s two key behaviors. 

In 20 minutes, you can lead participants through several simple exercises 

as you begin and end each session.
While these sessions are designed to 

encourage low-income older adults to eat 

at least 31/

2 cups of fruits and vegetables 

a day and to participate in at least 30 

minutes of physical activity most days of 

the week, the sessions alone may not be 

enough to help participants maintain those 

behaviors. You or your organization may be 

in a position to take some additional steps 

to put these two behaviors within daily 

practice of your participants. 

The more you can engage partners to reinforce the lessons of Eat Smart, Live Strong, 

the more support participants will have as 

they strive to eat better and exercise more. 

Let others know about the program:

n Family members and caregivers can 

provide encouragement and may be 

able to offer more fruits and vegetables 

or a safe place to exercise.

Beyond the Sessions:

More Ways to Promote

the Two Behaviors

n Physicians, nurses, dietitians, and other 

health professionals may promote the 

behaviors to their patients. Older adults 

take tremendous stock in what their 

health care providers have to say. The 

“SMART Cards” that are part of Session 2 

help the participants themselves to 

engage their health care providers in 

discussions about the two behaviors.

n FNS program providers and other 

community-based organizations that 

see low-income older adults on a 

regular basis may be happy to remind 

participants about the value of the 

two behaviors and follow up to see 

how they are doing.

Enjoy the Eat Smart, 

Live Strong Activity Kit!

Leader’s

Guide Eat Smart, Live Strong

22 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
Additional Resources

SNAP-Ed Connection

http://snap.nal.usda.gov

U.S. Department of Agriculture, Food and 

Nutrition Service and the National 

Agricultural Library

A resource system for nutrition education 

providers. 

FNS Nutrition Link

www.nutrition.gov

U.S. Department of Agriculture, Food and

Nutrition Service

Provides information about research, 

educational resources, grants, partnerships, 

nutrition guidance, consumer information, 

reports, and other nutrition topics.

ChooseMyPlate

www.ChooseMyPlate.gov

U.S. Department of Agriculture

USDA’s Food Guidance System can be 

customized by age and activity levels to help 

consumers and professionals understand and 

follow the Dietary Guidelines for Americans.

U.S. Dietary Guidelines for 

Americans

www.DietaryGuidelines.gov

U.S. Department of Health and Human

Services and the U.S. Department of

Agriculture 

Provides the latest dietary guidance and 

includes tools for all users. 

Nutrition and Physical Activity

www.cdc.gov/nccdphp/dnpa/index.htm

Centers for Disease Control and Prevention, 

National Center for Chronic Disease

Prevention and Health Promotion

Offers information about nutrition and physical 

activity as well as access to Growing Stronger: 

Strength Training for Older Adults.

2008 Physical Activity Guidelines 

for Americans

www.health.gov/paguidelines/guidelines/

default.aspx

U.S. Department of Health and Human

Services

Small steps can make a big difference in a 

person’s health. This resource provides 

information and tools to help improve nutrition 

and physical activity for all age groups. 

Physical Activity and Health: 

A Report of the Surgeon General

www.cdc.gov/nccdphp/sgr/prerep.htm

U.S. Department of Health and Human

Services, Centers for Disease Control 

and Prevention

A comprehensive report that outlines the 

importance of promoting physical activity. 

Exercise and Physical Activity: Your 

Everyday Guide from the National 

Institute on Aging

www.nia.nih.gov/health/publication/exercisephysical-activity-your-everyday-guide-nationalinstitute-aging-1

The National Institute on Aging

Provides numerous examples of safe exercises, 

self-tests, and sample exercise routines for 

older adults that can be used in groups or at 

home.

Administration on Aging

www.aoa.gov

U.S. Department of Health and Human

Services, Centers for Disease Control 

and Prevention

Provides a comprehensive overview of a wide 

variety of topics, programs, and services related 

to aging.

Leader’s Guide 23
Acknowledgements

Eat Smart, Live Strong was made possible with funding from the 

Supplemental Nutrition Assistance Program (SNAP), Food and 

Nutrition Service (FNS), U.S. Department of Agriculture (USDA). 

The project was managed by Nutrition Services Staff in the Office 

of Analysis, Nutrition and Evaluation from 2002 through 2006. FNS 

produced these materials under contract with the Academy for 

Educational Development. 

FNS appreciates the local, state and federal practitioners who 

supported the development of the project. A special thank you 

to FNS Programs in Alabama, Arizona, California, Connecticut, 

Colorado, District of Columbia, Georgia, Hawaii, Kentucky, 

Maryland, Minnesota, New Mexico, Virginia, Washington, and West 

Virginia who assisted in the focus group coordination and field 

testing for the Eat Smart, Live Strong materials.

24 United States Department of Agriculture • Food and Nutrition Service • Eat Smart, Live Strong
In addition, the following individuals have provided technical expertise and guidance 

during project development. 

Mary McPhail Gray

USDA

Sarah L Morales

Colorado State University

Carol Olander 

USDA

Jan Adams

USDA

Jean Lloyd 

Department of Health and Human Services

Mary Louise Higgins

Kansas State University

Rochetta Webb

District of Columbia Department of Health

Jackie R. Walters

University of Kentucky

Sudha Reddy 

Georgia Department of Human Resources

Wen Yen Juan

Department of Health and Human Services

Food and Nutrition Service Project Officer 

Donna Johnson-Bailey

USDA

Food and Nutrition Project Team 

Judy Wilson

Alice Lockett

Anita Singh

Marion Hinners 

Alicia White

USDA

Revised by USDA Center for Nutrition Policy and 

Promotion

Project Contractor 

Academy for Educational Development (AED)

(currently FHI360)

Project Manager 

Thomas Lehman

Project Staff 

Susan Middlestadt

Ann Jimerson

Lisa Tensuan 

Junette McWilliams 

Jennifer French

Kevin Bates
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