Eat at least 3 1/

2 1 cups of fruits and vegetables every day.

2

 

Cups of

fruits

Minutes of

physical

activity

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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

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

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

My Personal Goals

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

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

completed each day.

Handout 3a: Eat Smart, Live Strong

Revised November 2012

Session 3

Set Your Goals

Recommended Goals

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

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

Cups of

vegetables

My Weekly Log
Session 3

Exerc

Handout 3b: Eat Smart, Live StrongRevised November 2012

• Sit in a chair• Straighten right leg • Lift leg as high as is comfo• Lower leg, keeping it exten• Repeat 8 times• Repeat with left leg 

 * For additional challenge weights

2 Leg Lifts

Session 3

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.

• Start in a seated position with arms crossed• Stand up, trying not to use arms• Sit down, trying not to use arms• Repeat 10 times 

1 Stand Up and Sit Down

Handout 3b: Eat Smart, Live StrongRevised November 2012

Begin your exercise session by taking 5 deep breaths – 

in through your nose and out through your mouth. Itis important to keep breathing deeply throughout the exercise session.
Session 3

Exerc

Handout 3b: Eat Smart, Live StrongRevised November 2012

• Sit or stand• Begin with arms straight d

 palms inward

• Raise both arms to side, sh• Hold position for 1 second• Slowly lower arms• Repeat 10 times 

 * For additional challenge weights

4 Arm Raises

Session 3

Exercises

Handout 3b: Eat Smart, Live StrongRevised November 2012

• Sit or stand, bending forward slightly at the waist• Make fist with hands and extend both arms 

 forward

• Pull arms back, bending elbows into a 90- 

 degree angle

• Slowly straighten arms, extending them forward• Repeat 10 times 

3 Two-Arm Row
Classic Dishes Fruit or Vegetable

Raisins

Yogurt

Oatmeal

Quesadillas

Peaches

Tomatoes 

and Peppers

Lasagna Spinach

 Plus

+

+

+

+

Turn Over

Session 3 Add Fruits and Vegetables 

to Classic Favorites...

Handout 3c: Eat Smart, Live Strong

Revised November 2012
...to Help You Eat at Least 31/

2 Cups of Fruits and 

Vegetables Every Day 

• Buy fresh fruits and vegetables in season when they may be 

less expensive and at their peak flavor.

• Buy fruits that are dried, frozen, and canned (in water or 

juice) as well as fresh, so that you always have a supply 

on hand. 

• Dried fruits make a great snack. They are easy to carry and 

store well. 

• For dessert, have baked apples, pears, or a fruit salad.

• Try a fruit smoothie – mix bananas, peaches, strawberries, 

or other berries with low-fat or fat-free yogurt.

• Stock up on frozen vegetables for quick and easy cooking in 

the microwave.

• Fruits and vegetables taste great with a dip or dressing. 

Carrot and celery sticks are traditional, but consider broccoli 

florettes, cucumber slices, red or green pepper strips, 

or apples.

• Salads are an easy way to get your vegetables. Include a 

green salad with your dinner every night. Or try a main 

dish salad for lunch.

*Tips were adapted from USDA’s ChooseMyPlate.gov web site: http://www.choosemyplate.gov/food-groups/fruitstips.html 

Session 3

Tips

Handout 3c: Eat Smart, Live Strong

Revised November 2012
Orange Pork Chops

Serving Size: 1 chop 

Yield: 2 servings 

Ingredients: 

• 2 pork chops 

• 1 sweet potato, peeled 

• 1/2 orange, sliced 

• dash cinnamon 

• dash salt 

• dash black pepper 

Instructions: 

Preheat oven to 350 degrees F. 

1. In a medium skillet, brown pork chops in a small 

amount of oil. 

2. Cut sweet potato into 1/2-inch slices. 

3. Place meat and sweet potato slices in a baking dish

and top with orange slices; sprinkle with seasonings.

4. Cover and bake for 1 hour until meat is tender. 

For safety, cook pork to 160 degrees F.

+

Pineapple-Orange Frozen Yogurt

Serving Size: 1/3 of recipe 

Yield: 3 servings 

Ingredients: 

• 1 cup yogurt, nonfat vanilla 

• 1/2 cup orange juice 

• 1 cup pineapple chunks, 

fresh or canned 

Instructions: 

1. Place yogurt and fruit in large plastic bag, flatten, 

and freeze overnight. 

2. Combine fruit, yogurt, and juice in food processor 

or blender and blend until smooth. 

3. Serve right away or place back in the freezer to 

harden until ready to serve, up to 1 hour, stirring 

occasionally. Stir before serving. 

+

Cut on dotted line

Session 3

Recipe Cards

Handout 3d: Eat Smart, Live Strong

Revised November 2012

Adapted from: Simply Seniors Cookbook, Utah State University Extension

Adapted from: Food and Health Communications, Inc 


Chicken-Vegetable Soup With Kale 

Serving Size: 1/3 of recipe 

Yield: 3 servings 

Ingredients: 

• 2 teaspoons vegetable oil 

• 1/2 cup onion, chopped 

• 1/2 cup carrot, chopped

• 1 teaspoon dried thyme

• 2 garlic cloves, chopped

• 1/2 cup rice, cooked

• 1 cup kale, rinsed and chopped 

• 1 cup chicken, chopped 

• 3/4 cup tomatoes, chopped 

• 2 cups water or chicken broth

Instructions: 

1. Heat oil in a medium sauce pan. Add onion and 

carrot. Saute until vegetables are tender, about 

5-8 minutes. 

2. Add thyme and garlic. Saute for 1 more minute. 

3. Add water or broth, tomatoes, cooked rice, 

chicken, and kale. 

4. Simmer for 5-10 minutes. 

+

Snappy Rice Dish 

Serving Size: 1/2 of recipe 

Yield: 2 servings 

Ingredients: 

• 1 cup frozen vegetables, or 

fresh, cut into bite size pieces 

• 1/2 cup chicken broth, 

reduced salt, or use water 

• 1 cup brown rice, cooked, 

or any other rice 

• 1/2 can kidney beans, rinsed 

and drained (about 7 oz) or 

other canned bean

• dill weed (fresh-snipped or 

dry dill) to taste 

• pepper to taste

Instructions: 

1. Cook the vegetables in the chicken broth (or water) 

using a small pan, pot, or electric skillet, 

on medium high heat.* 

2. Cook the vegetables the way you like them (firm 

or soft), stirring gently. Add more broth as needed 

to keep the vegetables moist. 

3. Add the rice, canned beans, and seasonings.

Cook until heated through. 

* Microwave version: Follow the same steps above. 

Use a microwave-safe, covered dish. Stir the 

vegetables every 2 to 3 minutes. Just before they 

are fully cooked, add the rice, beans, and herbs. 

Cook until heated. Rotate the dish & stir gently. 

+

Cut on dotted line

Session 3

Recipe Cards

Handout 3d: Eat Smart, Live Strong

Revised November 2012

Adapted from: The Washington Senior Farmers Market Nutrition Program, Washington State University

Adapted from: Senior Nutrition Awareness Project (SNAP) Newsletter, University of Connecticut Family Nutrition Program


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 Nobember 2012

Session 3 Participant Feedback Sheet

for Session 3, Colorful and Classic Favorites
Classic Dishes

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Brown Rice

Cut along perforations

Cheese Pizza

Turkey Sandwich on Whole Wheat Bread Baked Potato

Meatless Spaghetti Tuna
Classic Dishes

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Macaroni and Cheese Chicken Soup

Hamburger Chili

Egg on Toast Quesadillas with Cheese

Cut along perforations
Fruits

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Sliced Avocado Orange Juice

Raisins Apple

Fruit Cocktail Sliced Pineapple

Cut along perforations
Fruits

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Strawberries Peach

Banana Blueberries

Mango Grapes

Cut along perforations
Vegetables

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Sliced Cucumber Carrots

Salad Green Pepper

Navy Beans Sliced Eggplant

Cut along perforations
Vegetables

Session 3 Card Game:

Make a Classic Better

Resource 1: Eat Smart, Live Strong

Revised November 2012

Tomatoes Green Beans

Spinach Peas

Corn Broccoli

Cut along perforations