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 2a: Eat Smart, Live Strong

Revised Novemer 2012

Session 2

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 2

Exercises

Handout 2b: Eat Smart, Live Strong

Revised November 2012

• Stand behind chair, holding its back with 

one hand 

• Keeping back and both legs straight, slowly lift 

right leg 6-10 inches out to the side 

• Hold right leg out for 10 seconds 

• Repeat 5 times

• Repeat with left leg

2 Side Leg Raises

Session 2

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 behind chair, holding its back with 

both hands 

• Lift straight up, rising onto toes 

• Hold this position for 5 seconds 

• Lower to a resting position, with heels on the floor

• Repeat 10 times 

1 Toe Raises

Handout 2b: Eat Smart, Live Strong

Revised November 2012

Begin your exercise session by taking 5 deep breaths – 

in through your nose and out through your mouth. It

is important to keep breathing deeply throughout the 

exercise session.
Session 2

Exercises

Handout 2b: Eat Smart, Live Strong

Revised November 2012

• Sit up straight in chair, with arms crossed 

over chest 

• Lean forward until crossed arms make contact

with, or are as close as possible to, thighs

• Return to a straight, seated position 

• Repeat 10 times

4 Abdominal Crunches

Session 2

Exercises

Handout 2b: Eat Smart, Live Strong

Revised November 2012

• Stand facing the wall with arms extended and 

palms flat on the wall 

• Keeping body straight, lean towards the wall 

bringing face close to wall 

• Push against the wall to return to a straight,

standing position 

• Repeat 10 times

3 Wall Push-Ups
Circle a step you will take this week to help you 

eat more fruits and vegetables.

1. Shop with a friend or neighbor.

2. Use community van service.

3. Talk with my health care provider.

4. Buy fruits and vegetables that don’t require cutting

or chopping.

5. Buy frozen or canned fruits and vegetables.

6. Be sure that each meal has at least one fruit or vegetable.

7. Cook vegetables longer so they are softer and easier to eat.

8. Make an appointment to see my dentist.

9. Other _______________________________________

Session 2

My Commitment

Handout 2c: Eat Smart, Live Strong

Revised November 2012

Fruits and Vegetables

Physical Activity

Circle a step you will take this week to be more 

physically active.

1. Find an exercise buddy.

2. Park the car farther from the store or office.

3. Dance around the house!

4. Invest in a good pair of supportive shoes.

5. Talk with my health care provider.

6. Call the community center or senior center to ask about classes.

7. Sign up for a low-cost exercise class.

8. Step up my pace when I have to walk somewhere.

9. Other _______________________________________
Fruits and Vegetables

1

2

Show this card to your health care provider during your next visit.

Session 2

“Smart” Card

Handout 2d: Eat Smart, Live Strong

Revised November 2012 Turn Over

I am making an eort to eat at least 31⁄2 cups of fruits and vegetables every day.

I have several questions for you:

How would I benefit from eating at least 31⁄2 cups of fruits and vegetables every day?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Are there any fruits or vegetables that I should avoid? Which ones?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Cut along perforation

Fruits and Vegetables

1

2

Show this card to your health care provider during your next visit.

Session 2

“Smart” Card

Handout 2d: Eat Smart, Live Strong

Revised November 2012 Turn Over

How would I benefit from eating at least 31⁄2 cups of fruits and vegetables every day?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Are there any fruits or vegetables that I should avoid? Which ones?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

I am making an eort to eat at least 31⁄2 cups of fruits and vegetables every day.

I have several questions for you:
Physical Activity

Show this card to your health care provider during your next visit.

Session 2

“Smart” Card continued

Handout 2d: Eat Smart, Live Strong

Revised November 2012

1

2

I am also trying to participate in at least 30 minutes of physical activity most days.

I have some questions for you:

How would I benefit from participating in at least 30 minutes of physical activity most days?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Are there any precautions I should take or any activities I should avoid? Which ones?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Physical Activity

Show this card to your health care provider during your next visit.

Session 2

“Smart” Card continued

Handout 2d: Eat Smart, Live Strong

Revised November 2012

1

2

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

I am also trying to participate in at least 30 minutes of physical activity most days.

I have some questions for you:

How would I benefit from participating in at least 30 minutes of physical activity most days?

Are there any precautions I should take or any activities I should avoid? Which ones?
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 2e: Eat Smart, Live Strong

Revised November 2012

Session 2 Participant Feedback Sheet

for Session 2, Reach your Goals, Step by Step