Eat Healthy • Be Active 

Community Workshops

Based on the Dietary Guidelines for Americans 2010

and 2008 Physical Activity Guidelines for Americans

OFFICE OF

DISEASE

PREVENTION AND

HEALTH

PROMOTION

Be Active, Healthy, and Happy!

i

Eat Healthy  Be Active 

Community Workshop Series 

Contents

Introduction to the Dietary Guidelines and Physical Activity Guidelines ...................... 1

Community Leader’s Role in Promoting Recommendations From the Guidelines 

and Implementing the Workshop Series ........................................................................ 2

Tips for Workshop Facilitators ....................................................................................... 4

List of Supplies That May Be Needed ............................................................................. 5

Nonfood items.............................................................................................................. 5

Food items.................................................................................................................... 6

Workshop 1: Enjoy Healthy Food That Tastes Great ................................................... 1-1 

Workshop 2: Quick, Healthy Meals and Snacks.......................................................... 2-1 

Workshop 3: Eating Healthy on a Budget ................................................................... 3-1 

Workshop 4: Tips for Losing Weight and Keeping It Off............................................ 4-1 

Workshop 5: Making Healthy Eating Part of Your Total Lifestyle............................... 5-1 

Workshop 6: Physical Activity Is Key to Living Well .................................................. 6-1 

Appendix: Additional Resources.................................................................................. A-1 

Certificate of Completion 

Presidential Active Lifestyle Award (PALA+)

Food Safety 

Additional Resources ................................................................................................A-9 

Helpful Materials ......................................................................................................A-9 

Helpful Resources ................................................................................................... A-10 

Federal Guidelines .............................................................................................. A-10 

Nutrition.............................................................................................................. A-11 

Physical Activity .................................................................................................. A-12 

Answering Questions About the Guidelines........................................................... A-13 

Dietary Guidelines for Americans, 2010 ........................................................... A-13 

2008 Physical Activity Guidelines for Americans............................................. A-13 

Answering Questions About MyPlate ..................................................................... A-15

1

Introduction to the Dietary Guidelines and Physical Activity Guidelines

Eating and physical activity patterns that are focused on 

consuming fewer calories, making informed food choices, 

and being physically active can help people attain and 

maintain a healthy weight, reduce their risk of chronic 

disease, and promote overall health.

—Dietary Guidelines for Americans, 2010, 

Executive Summary

The Dietary Guidelines for Americans, 2010 and the 2008 Physical Activity Guidelines 

for Americans provide science-based advice to promote health and reduce obesity and 

risk for major chronic diseases. Together, these two important publications provide 

guidance on the importance of being physically active and selecting nutritious foods for 

living a long and healthy life.

The Dietary Guidelines for Americans provide advice for making food choices that 

promote good health and a healthy weight and help prevent disease. The two main 

themes of these guidelines are balancing calories to manage body weight and focusing 

on foods and beverages that are high in nutrients (while controlling calorie and sodium 

intake). They encourage Americans to eat more healthy foods like vegetables, fruits, 

whole grains, fat-free and low-fat dairy products, and seafood and to consume less 

sodium, saturated and trans fats, added sugars, and refined grains. The guidelines 

also emphasize a flexible approach to eating patterns where individual tastes and food 

preferences are considered. There is also a stronger emphasis on balancing calorie 

intake with physical activity.

The Physical Activity Guidelines for Americans provide recommendations on the 

amount, types, and level of intensity of physical activity needed to achieve and maintain 

good health. These guidelines stress the importance of creating a physical activity

plan that includes moderate- and/or vigorous-intensity aerobic activities and musclestrengthening activities that are tailored to a person’s specific interests, lifestyle, 

and goals.

The two guidelines go hand-in-hand and together provide important information 

for developing and maintaining a healthy lifestyle. They are the basis for the 

Eat Healthy ● Be Active Community Workshops.
2

Community Leader’s Role in Promoting Recommendations From the 

Guidelines and Implementing the Workshop Series

You play an active and important role in helping people attain and maintain a healthy 

weight, reduce their risk of chronic disease, and live a healthy lifestyle. 

The Dietary Guidelines provide these selected consumer messages. More information 

about the messages can be found at http://www.ChooseMyPlate.gov. 

Balancing Calories

 Enjoy your food, but eat less.

 Avoid oversized portions.

Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.

Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose foods 

with lower numbers.

 Drink water instead of sugary drinks.

Healthy eating and physical activity work hand in hand to help us live healthier lives. 

The Physical Activity Guidelines recommend that adults be physically active for at least 

2 hours and 30 minutes each week—children need 60 minutes each day. 

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.
3

The Eat Healthy ● Be Active Community Workshop Series builds on these 

concepts by providing detailed tips for how to put these recommended 

behaviors into practice. The workshops are designed to move participants 

from the “thinking” phase to taking desired health actions. 

The workshops and corresponding materials are suitable for all groups of adults, 

including busy people with limited time and those with low health literacy. Health 

literacy is the degree to which people have the capacity to find, understand, and use 

basic health information. The U.S. Department of Health and Human Services (HHS) is 

committed to making the information from the Dietary Guidelines and Physical Activity 

Guidelines accessible to the majority of the U.S. adult population. The corresponding 

Eat Healthy Your Way handouts, included in the workshop series, were specifically 

developed and tested to provide information to help people of varying literacy levels 

make appropriate health and food selection decisions. In addition, the workshop series 

includes other handouts suitable for broader audiences, video vignettes, live 

demonstrations, and a list of helpful resources.

This information is packaged in six easy to conduct, interactive workshops. Each 

workshop contains learning objectives, icebreaker activities, talking points, instructions 

for stretch breaks, and hands-on learning activities, and provides opportunities to 

implement new practices that will lead to lasting lifestyle changes. The series includes:

1 Enjoy Healthy Food That Tastes Great

2 Quick, Healthy Meals and Snacks

3 Eating Healthy on a Budget

4 Tips for Losing Weight and Keeping It Off

5 Making Healthy Eating Part of Your Total Lifestyle

6 Physical Activity Is Key to Living Well

Optimally, the workshops can be offered in full as a series of six, or you can select the 

particular workshop(s) that would best fit the needs of your audience. For example, 

consider sharing “Tips for Losing Weight and Keeping It Off” with a group fitness class 

or offering “Enjoy Healthy Food That Tastes Great” to an existing community cooking 

class. 

Your help is needed to find the best places in which to present the workshops to adults

in your community who could benefit the most from learning more about eating 

healthfully and becoming more physically active. In addition to offering these 
4

workshops to community members, continue to assess the environment where you work 

and live to make sure that healthy lifestyle choices are easy, accessible, and desirable 

for all. 

Please consider: 

• Providing workshops to community groups with whom you are already working. 

• Offering workshops to other groups within the community that would benefit from 

diet and physical activity recommendations, such as senior centers, PTAs, places of 

worship, exercise and recreation classes, etc.

• Helping to promote quarterly consumer messages. 

(http://www.ChooseMyPlate.gov/Partnerships/index.aspx) 

• Planning events in your community that encourage physical activity and good health, 

such as fun runs, walks, contests, and challenges.

• Serving nutritious and healthy foods when refreshments are offered at events and 

programs.

• Incorporating stretch and movement breaks during events and programs. 

• Recommending that local employers provide a work environment that encourages 

employees to be active and eat well. 

• Modeling behaviors consistent with the recommendations for diet and physical 

activity.

Tips for Workshop Facilitators

• Prior to the workshop, make sure you have read and reviewed the entire workshop 

(until you are comfortable talking about the material) and gathered the materials 

that you will need (copies of handouts, healthy prizes, food ingredients, etc.). If you 

are teaching all of the workshops, see the suggested list of supplies (on the next page) 

so you can pull together everything you will need all at once. You may want to arrive 

30 minutes ahead of time to prepare and make sure you have everything in place.

• When using talking points, be prepared to expand on the recommendations, give 

examples, and answer questions as they come up.

• A stretch break related to nutrition and physical activity (and included to promote a 

less sedentary way of living) is a component of each workshop. For Workshop 6, 

which includes a longer period of demonstration and physical activity, you may want 
5

to suggest to participants that they wear comfortable clothing. Workshop activities 

include games, demonstrations, and exercises designed to give participants a chance

for hands-on learning.

• A workshop evaluation is provided for participants to complete at the end of each 

workshop. This information may be useful to share with local organization 

leaders/potential partners why it is important to provide support for the workshops.

• A reproducible Certificate of Completion has been included in the Appendix. This 

can be used to acknowledge participants for successful completion of the workshop 

series.

List of Supplies That May Be Needed

Nonfood items

 Crayons

 Markers 

 Toothpicks

 Measuring cup

 Serving plate/tray

 Tablespoon and teaspoon (measuring spoons)

 Vegetable peeler

 Knife

 Cutting board

 Slow cooker

 Large serving bowl 

 Can opener

 Disposable small and large plates, bowls, and spoons (for participants) 

 Napkins

 Sales circulars from local grocery stores (one for every 2–3 participants)

 Nutrition facts labels from a variety of packaged foods (one for every 2–3 

participants)

 Menus from local restaurants (American, Mexican, Chinese, Italian, deli, etc.)

 Healthy prizes: fruit, water bottle, jump rope, etc.

 Resistance bands of modest tension (or the soup cans listed below are fine)—you 

will need 1 band or 2 soup cans for each person 
6

Food items

 1 cup sugar

 12-ounce can of sugar-sweetened soda

 Approximately 1 tablespoon each of a few of the following: thyme, basil, oregano, 

rosemary, garlic powder, onion powder, chili powder, cumin, low-sodium taco 

seasoning, low-sodium Italian seasoning, etc.

 1 cup olive oil

 Salt-free pretzels (enough to serve each participant 3–4)

 Store-brand canned fruit in unsweetened juice (enough for each participant to 

have a few bites of the fruit) 

 Name-brand canned fruit in unsweetened juice (enough for each participant to 

have a few bites of the fruit) 

 Large pepper (green, red, or yellow)

 Large onion

 Large zucchini

 2 large carrots

 2 cloves garlic

 11⁄2 teaspoons oregano

 1 pound boneless/skinless chicken breasts (approximately 4) or lean ground beef 

or ground turkey

 141⁄2-ounce can of no-salt-added tomatoes

 Assorted fruits and vegetables (including some that may be unfamiliar to the 

population you are teaching), cut up for tasting

 2 soup cans for each workshop participant (unless you have resistance bands)

 Assorted whole grain products (may need to be cut up or cooked prior to tasting, 

depending on foods selected)
1-1

Workshop 1

Enjoy Healthy Food 

That Tastes Great

Eat Healthy  Be Active 

Community Workshops 

Workshop 1

1-3

Instructor Guide

Before Workshop Begins

• Thoroughly read entire workshop and become familiar with the lesson plan. 

• Choose an activity to do, and gather materials needed for the icebreaker and the 

chosen activity. 

– Icebreaker: large and small disposable plates, salt-free pretzels, olive oil, a 

selection of spices (hint: consider buying spices from a food co-op where you can 

buy small amounts for less money), and a plate/tray for the spices

– Activity 1: paper plates, crayons/markers/etc. for each person 

– Activity 2: sugar, can of soda, plate, teaspoon 

• Photocopy handouts (one per participant): 

1. Enjoy Healthy Food That Tastes Great (2 pages)

2. Find Someone Who... (1 page) 

3. Tips for Healthier Choices (2 pages)

4. Reduce Your Sodium (Salt) Intake (1 page)

5. Modifying a Recipe/Recipe Makeover (2 pages)

6. MyPlate/10 Tips to a Great Plate (2 pages)

7. Workshop Evaluation (1 page)

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes)—do this while people are coming into the workshop

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives

• Objective 1: Learn about small changes you can make to choose healthier fats, less 

salt, and less added sugars (5–10 minutes) 

– Review handout: Enjoy Healthy Food That Tastes Great

• Video: Healthy Can Be Tasty (2–3 minutes) 
Workshop 1

1-4

• Stretch Break (5 minutes) 

– Review handout: Find Someone Who. . .

• Objective 2: Learn about food substitutions and using spices, herbs, and salt-free 

seasonings that will give you new ways to eat healthfully (5–10 minutes) 

– Review handout: Tips for Healthier Choices

– Review handout: Reduce Your Sodium (Salt) Intake

• Activity (5–10 minutes). Note: Choose ahead of time and gather supplies. If doing 

Activity 1, review 10 Tips to a Great Plate during this time 

• Objective 3: Learn ideas for recipe modifications and cooking techniques to reduce 

calories, solid fats (saturated and trans fat), sodium, or added sugars (5–10 minutes) 

– Review handout: Modifying a Recipe/Recipe Makeover (at-home activity) 

• Increasing Physical Activity (1–2 minutes) 

• Review handout MyPlate and how to use 10 Tips to a Great Plate (2 minutes)

• Wrap-up/Q&A (5 minutes)

– Reminders of things to try at home:

 Modify a recipe to make it lower in solid fats (saturated and trans fat),

sodium, or added sugars 

 Reduce amount of screen time and increase physical activity

• Ask participants to complete the evaluation form (5 minutes) 
Workshop 1

1-5

Workshop Lesson Plan

Icebreaker Activity—Taste Testing (5 minutes)

Spices/Herbs/Seasoning Taste Test: Select 2–3 spices, such as thyme, basil, 

oregano, rosemary, garlic powder, onion powder, chili powder, low-sodium taco 

seasoning, cumin, curry, coriander, salt-free seasoning mixes, etc. As people come into 

the workshop, offer them a salt-free pretzel to dip in a small amount of olive oil and then 

in a spice. See how they like the taste and whether they can name the spice/seasoning.

Supplies necessary: Large and small disposable plates, salt-free pretzels, olive oil, a 

selection of spices (hint: consider buying spices from a food co-op where you can buy 

small amounts for less money), and a plate/tray for the spices. 

Talking Points—Purpose of the Workshop (2–3 minutes) 

• Today’s workshop and handouts will give you tips for making meals that are both 

healthy and taste great. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity

needed to achieve and maintain good health. 

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov/. 

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.
Workshop 1

1-6

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 

for at least 2 hours and 30 minutes each week—children need 60 minutes each 

day. 

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes) 

1. Learn about small changes you can make to choose healthier fats, less salt, and less 

added sugars. 

2. Learn about food substitutions and using spices, herbs, and salt-free seasonings that 

will give you new ways to eat healthfully. 

3. Learn ideas for recipe modifications and cooking techniques to reduce calories, solid

fats (saturated and trans fat), sodium, or added sugars. 

Talking Points—Handout: Enjoy Healthy Food That Tastes Great 

(5–10 minutes)

Small Changes Can Make a Large Difference 

• Select leaner cuts of ground beef (90% lean or higher), turkey 

breast, or chicken breast. 

• Compare sodium in foods like soup, bread, and frozen meals—

and choose foods with lower numbers. 

• Limit your purchase of processed meats, which tend to be high 

in sodium.

• Try seafood instead of meat and poultry. You should aim to eat 8 ounces of seafood 

per week. See Appendix 11 in the Dietary Guidelines for Americans for information 

on mercury content of fish. 

• Choose whole-grain cereals that don’t have frosting or added sugars; add flavor to

hot whole-grain cereals with raisins, vanilla, and/or cinnamon.
Workshop 1

1-7

• Make half your plate fruits and vegetables (especially nutrient-packed ones that are 

red, orange, and green, as well as beans and peas).

– Choose frozen vegetables without sauces and canned vegetables that are labeled 

as reduced sodium or no-salt-added.

– In addition to fresh fruits, use canned, frozen, and dried fruits. Look for 

unsweetened fruit or fruit canned in 100% juice.

• Choose water, fat-free or low-fat milk, 100% fruit juice, or unsweetened tea or coffee 

as drinks rather than regular soda, sports drinks, energy drinks, fruit drinks, and 

other sugar-sweetened drinks.

• Instead of a big dessert, try a piece of fresh fruit or a frozen fruit bar, or split a 

smaller dessert with a friend.

Video: Healthy Can Be Tasty (2–3 minutes) 

Stretch Break—Handout: Find Someone Who. . . (5 minutes) 

“Find Someone Who . . .”: This bingo-like game reinforces the 

winning combination of a healthy diet and physical activity, and 

allows participants to get to know one another. Pass out the game 

sheet and ask participants to walk around the room and talk to one 

another to learn which healthy lifestyle activities each person 

enjoys. Participants then sign their names in the boxes for the 

activities they do. Depending on the size of the group, set a limit on 

how many boxes the same person can sign on a participant’s game 

sheet (usually just two). Award a healthy prize (fruit, water bottle, 

jump rope, etc.) to the first person to get a complete row signed. To keep the game going, 

ask participants to try and complete two rows, a “T” pattern, or even the whole grid. It’s 

helpful to have several prizes on hand to reward winners.

Supplies necessary: Find Someone Who . . . handout for each participant, healthy 

prize items
Workshop 1

1-8

Talking Points—Handout: Tips for Healthier Choices (5 minutes) 

The Dietary Guidelines recommend eating less of several foods and 

food components. By cutting back on these foods, you can reduce 

your intake of sodium, cholesterol, solid fats (saturated and trans

fat), added sugars, and refined grains.

• Reduce daily sodium intake to less than 2,300 mg/day (see 

note below for special populations to reduce to less than 

1,500 mg/day). 

 Here’s how: Choose low-sodium or no-salt-added canned 

goods. 

• Consume less than 300 mg per day of dietary cholesterol. 

 Here’s how: Try using egg substitutes for whole eggs.

• Consume less than 10% of calories from saturated fats. 

 Here’s how: Choose lean meats and fat-free or low-fat dairy products instead of 

whole or 2% dairy foods.

• Keep trans fatty acid consumption as low as possible. 

 Here’s how: Limit foods with partially hydrogenated oils (check the label – avoid 

foods with any trans fat and check the ingredient list of foods with 0 grams). 

• Reduce the intake of calories from added sugars. 

 Here’s how: Choose foods prepared with little or no added sugars. 

• Limit refined grains. 

 Here’s how: Choose whole-grain bread, brown rice, whole-wheat flour, or wholegrain pasta. 

Talking Points—Handout: Reduce Your Sodium (Salt) Intake (5 minutes)

• Too much sodium can be bad for your health. It can increase 

your blood pressure and your risk for a heart attack and stroke. 

• The majority of sodium we consume is in processed and 

restaurant foods.

• The average sodium intake for Americans over age 2 is 

approximately 3,400 mg per day. 
Workshop 1

1-9

• The Dietary Guidelines recommend reducing sodium intake to less than 2,300 mg

of sodium per day. 

• Note: Children and those in the following population groups should reduce intake to 

1,500 mg of sodium per day: 

– Those who are 51 years of age or older. 

– Those who are African American. 

– Those who have high blood pressure. 

– Those who have diabetes. 

– Those who have chronic kidney disease. 

Activity—Choose One Ahead of Time (5–10 minutes)

1. “MyPlate” Drawing: Give each participant a paper plate and ask the group to 

draw pictures of foods that make up a healthy plate. Remind them to design a plate 

that is half fruits and vegetables and features whole grains, lean protein, low-fat 

dairy products, and foods that are low in sodium. Cover the 10 Tips to a Great Plate

handout immediately prior to this activity instead of waiting to the end of the 

workshop. Ask each participant to show his or her plate and describe his or her 

proposed meal to the group. 

Supplies necessary: paper plates, crayons/markers/etc. for each person 

2. Demonstration: How much sugar is in a soda? Ask participants to guess how 

many teaspoons are in a can of soda before you start this activity. Ask for a volunteer 

to help you with this demonstration. Ask the volunteer to spoon out 10 teaspoons of 

sugar onto a plate in front of a can of regular soda. Then tell participants that this is 

about the amount of sugar in one can of soda. Ask participants: If you drank a 12-

ounce regular soda every day for a year, how much sugar would that be? The answer 

is 30 pounds of sugar! Let them know that a person could lose up to 15 pounds in a 

year by switching from 1 can of regular soda per day (150 calories) to water or 

another calorie-free drink. 

Supplies necessary: sugar, can of soda, plate, teaspoon 
Workshop 1

1-10

Talking Points—Handout: Modifying a Recipe/Recipe Makeover 

(5–10 minutes)

There are simple changes you can make when cooking to 

reduce calories, solid fats (saturated and trans fat), sodium 

(salt), or added sugars. Here are some general tips to make 

your meals healthier. 

• Cook with low-fat methods such as baking, broiling, 

boiling, or microwaving, rather than frying. 

• Season foods with herbs, spices, lime or lemon juice, and 

vinegar rather than salt.

• Use oils and spray oils instead of solid fats like butter and 

margarine.

• Increase the amount of vegetables and/or fruit in a recipe—

remember, you want to fill half of your plate with vegetables or 

fruits. 

• Take the skin off chicken and turkey pieces before cooking them. 

• Reduce the amount of sugar by one-quarter to one-third. For example, if a recipe calls 

for 1 cup, use 2/3 cup. To enhance the flavor when sugar is reduced, add vanilla, 

cinnamon, or nutmeg. 

Talking Points—Increasing Physical Activity (1-2 minutes)

• The Physical Activity Guidelines for Americans recommend that everyone engage in 

regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity

Types of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance

Amount If you choose activities at a 

moderate level, do at least 2 hours 

and 30 minutes a week

If you choose activities at a vigorous level, do at 

least 1 hour and 15 minutes a week

• You can combine moderate and vigorous activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate activity. 

• Children need 60 minutes of physical activity each day. 
Workshop 1

1-11

• TODAY’S TIP: Limit screen time.

 Limit the amount of time you spend watching TV or other media such as video 

games. This is especially important for children and adolescents. 

 Use the time you watch TV to be physically active in front of the TV.

• Consider signing up for the Presidential Active Lifestyle Award (PALA+) to help you 

track your physical activity and take small steps to improve your eating habits. 

• If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and choose 

one healthy eating goal each week to work toward, you’ll be awarded the PALA+ and 

receive Presidential recognition! (See http://www.presidentschallenge.org). See 

handout in Appendix for more information. 

Talking Points—Handouts: MyPlate and 10 Tips (2 minutes) 

Talking Points—Wrap-up/Q&A (5 minutes) 

Things to Try at Home

• Modify a recipe to make it lower in solid fats (saturated and trans fat), sodium, or added sugars.

• Reduce amount of screen time and increase physical activity.

Complete Evaluation Form (5 minutes) 

Workshop 1  Handouts 

Eat Healthy Your Way 

Enjoy healthy food that 

tastes great

Read this handout to learn how you can eat tasty foods while lowering salt 

and sugar and switching to healthier fats. 

Meet the Pérez family

Roberto, Gloria, and their daughters Marta and Ana are finding 

that eating healthy doesn’t mean losing flavor in their foods. 

Gloria: Plain and simple—in the past, our family did not eat healthy. 

I modified my old recipes by using less salt and sugar and choosing 

healthy fats. I made small changes such as taking the skin off my 

chicken. Then, instead of deep-frying, I bake it real crispy in the oven 

with herbs and a little olive oil. Easy changes—yet so much better for us!

Roberto: Gloria’s cooking still tastes great. We found out that healthy 

eating doesn’t mean bland. We still use chiles, cilantro, lime, lots of 

garlic, and other spices to flavor our food.

Marta: Each week, my mom and I pick a new fruit or vegetable for 

our family to try. Last night we added a kiwi and some almonds to our 

salad, and it was very good.

Gloria: My advice to families wanting to eat better and feel better? 

Slowly make a few changes. Before you know it, your family will 

actually prefer your new way of cooking. Mine does!

Gloria’s quick and healthy turkey taco salad 

Gloria: I changed my old taco recipe. I use very lean ground turkey breast 

instead of fattier ground beef and serve it as a taco salad. By crushing some 

baked tortilla chips, we get the crunch without the fat from crispy taco shells. 

I cut up some fresh, juicy pears for dessert. What a quick, easy, and flavorful 

meal. Try my recipe below—I hope your family enjoys it as much as we do!

Recipe: Turkey Taco Salad This recipe serves 4 people.

1. Coat a pan with cooking spray. Brown 1 pound of 99% fat-free 

ground turkey breast with half of a chopped onion.

2. Add 2 cans of no-salt-added diced, crushed, or whole tomatoes.

3. Add 1 clove of chopped garlic and 1 teaspoon each of dried oregano 

and cilantro. 

4. Add 1 or 2 chopped ancho chiles or jalapenos. If you don’t like your 

food that spicy, use 2 teaspoons of chili powder instead. 

5. Let cook on the stove for 10 minutes. 

6. Serve the taco meat on chopped raw spinach or other greens. Break 

up a handful of baked tortilla chips and sprinkle them on. Top with 

chopped tomatoes, chopped onions, fresh cilantro, and lime. You can 

also add 1 teaspoon of grated low-fat cheese. 

(turn over please)

For more 

information, visit 

www.healthfinder.gov


Small changes can 

make a large difference 

All the flavor—with healthy fats, less salt, and less sugar! 

Check off the tips you will try.

Pick healthy fats and still keep the flavor

Let go of the old ways.

Instead of . . . 

Try the new way of eating healthy. ✔

I will . . . 

Frying in butter, stick margarine, lard, or shortenings

❑ Bake, broil, grill, or boil. 

❑ Stir-fry or sauté with cooking spray in a nonstick pan. Or use 

vegetable oils like canola, corn, olive, peanut, or soybean.

Choosing whole milk, full-fat cream cheese, or full-fat hard cheeses

❑ Drink fat-free or 1% milk.

❑ Choose fat-free or low-fat cream cheese and low-fat or reduced-fat 

hard cheeses.

Choosing full-fat sour cream or full-fat cottage cheese

❑ Choose fat-free or reduced-fat sour cream or fat-free plain yogurt. 

❑ Eat fat-free or low-fat (1%) cottage cheese.

Choosing fattier cuts of meat

❑ Take the skin off chicken and turkey pieces before cooking them. 

❑ Eat leaner cuts of ground meat. Look for 99% fat-free ground 

turkey breast or ground chicken breast.

Lower salt, not taste!

Instead of . . . Try the new way of eating healthy. ✔

I will . . . 

Buying already prepared meals and processed meats (such as cold cuts, 

hot dogs, and rotisserie chicken)

❑ Make more meals using fresh, lean meats and fresh, frozen, or 

low-sodium canned vegetables. 

Eating frozen or delivery pizza ❑ Make veggie pizza at home using fresh vegetables, a small amount 

of cheese, and no-salt added tomato sauce.

Choosing regular canned vegetables

❑ Buy fresh veggies or frozen vegetables without sauces. Use herbs to 

add flavor. 

❑ Choose canned vegetables that are labeled “no salt added.”

Adding salt to foods for flavor ❑ Season foods with herbs, spices, chiles, lime or lemon juice, 

and vinegar.

Lower sugar, and still satisfy your sweet tooth!

Instead of . . . Try the new way of eating healthy. ✔

I will . . . 

Choosing sweet breakfast cereals

❑ Choose whole-grain cereals that don’t have frosting or added sugars.

❑ Choose fat-free yogurt or fat-free cottage cheese. Add fresh fruit 

and a few almonds for extra flavor and crunch.

Drinking sugary soft drinks and juice drinks ❑ Drink water or unsweetened iced tea with lemon juice.

Eating big portions of sweet desserts

❑ Eat a piece of fresh fruit—yummy! 

❑ Split a small dessert with a friend.

Choosing canned fruit packed in syrup

❑ Choose canned fruit labeled “packed in natural juice.”

❑ Choose fresh or frozen fruit.

ODPHP Publication No. U0051 January 2011
Find Someone Who . . . 

Eating Healthy Most of the Time + Physical Activity = Good Health 

Has a home-cooked 

dinner on most nights

Made half their plates 

fruit and vegetables 

today

Plays outside with their 

kids or grandchildren

Has fruit for dessert 

often

Chooses fat-free or lowfat milk and dairy 

products

Doesn’t drink soda Chooses whole-grain 

products when available

Engaged in aerobic 

exercise three times last 

week

Feels good after 

exercising Works in the garden Avoids salty foods like lunch meats or hot dogs

Takes a brisk walk on 

most days

Avoids oversized 

portions

Did exercises like 

pushups and situps last 

week

Likes 100% frozen juice 

bars

Regularly reads the 

Nutrition Facts Label

Tips for Healthier Choices 

These alternatives provide new ideas for old favorites. Don’t forget to check food labels 

to compare calories, solid fats (saturated and trans fat), and sodium in products. 

If you usually buy: Try these:

Milk and Milk Products

• Whole milk (regular, evaporated, or 

sweetened condensed)

• Fat-free (skim), low-fat (1%) milk, 

evaporated milk, or sweetened condensed 

milk

• Ice cream • Sorbet and ices, sherbet, or low-fat or fatfree frozen yogurt

• Sour cream • Plain fat-free or low-fat Greek yogurt or fatfree sour cream

• Cream cheese • Neufchatel “light” cream cheese or fat-free 

cream cheese

• Cheese (cheddar, Swiss, Monterey Jack, 

American, mozzarella, etc.)

• Reduced-calorie or fat-free cheese, partskim, low-calorie processed cheeses, etc.

• Regular (4%) cottage cheese • Fat-free or low-fat (1%) cottage cheese

• Whole-milk ricotta cheese • Part-skim milk ricotta cheese

• Coffee cream (1⁄2 and 1⁄2) or nondairy 

creamer 

• Low-fat (1%) or nonfat dry milk powder

Cereals, Grains, and Pastas

• Pasta with white sauce (Alfredo) • Whole grain pasta with red sauce 

(marinara)

• Pasta with cheese sauce • Whole grain pasta with vegetables 

(primavera)

• White rice or pasta • Brown rice or whole grain pasta 

Meats, Fish, and Poultry

• Cold cuts or lunch meats (bologna, salami, 

liverwurst, etc.)

• Low-fat/reduced sodium cold cuts (turkey, 

chicken)

• Bacon or sausage • Canadian bacon or lean ham

• Regular ground beef • Extra-lean ground beef or lean ground 

turkey 

• Beef chuck, rib, brisket • Beef round or loin (trimmed of external fat)

• Frozen breaded fish or fried fish 

(homemade or commercial)

• Fish or shellfish, unbreaded (fresh, frozen, 

or canned in water)

• Chorizo sausage • Turkey sausage or vegetarian sausage 

(made with tofu)
If you usually buy: Try these:

Baked Goods

• Croissants or brioches • Whole grain rolls

• Doughnuts, sweet rolls, muffins, scones, or 

pastries

• Whole grain English muffins, bagels, 

reduced-fat or fat-free muffins or scones

• Party crackers or cookies • Saltine or soda crackers, pretzels, whole 

grain crackers (choose lower in sodium), 

graham crackers, ginger snaps, or fig bars

• Frosted cake or pound cake • Angel food cake or gingerbread

Fats, Oils, and Salad Dressings

• Regular margarine or butter • Light margarines or olive oil

• Regular mayonnaise • Mustard or fat-free or reduced-fat 

mayonnaise 

• Regular salad dressing • Fat-free or reduced-fat salad dressings, 

lemon juice, or wine vinegar

• Oils, shortening, or lard for pan cooking • Nonstick cooking spray for stir-frying or 

sautéing

Miscellaneous

• Canned cream soups • Canned broth-based soups (low sodium)

• Gravy (homemade with fat and/or milk) • Gravy mixes made with water or 

homemade with the fat skimmed off and 

fat-free milk
Reduce Your Sodium (Salt) Intake

• Read the Nutrition Facts Labels to choose foods lower in sodium. 

• When purchasing canned foods, select those labeled as “reduced sodium,” “low 

sodium,” or “no salt added.” Rinse regular canned foods to remove some sodium. 

• Gradually reduce the amount of sodium in your foods. Your taste for salt will change 

over time. 

• Consume more fresh food and few processed foods that are high in sodium. 

• Eat more home-prepared foods, where you have more control over sodium, and use 

little or no salt or salt-containing seasonings when cooking or eating foods. 

• When eating at restaurants, ask that salt not be added to your food or order lower 

sodium options, if available. 

Tips for Using Herbs and Spices (Instead of Salt) 

Basil: Use in soups, salads, vegetables, fish, and meats.

Cinnamon: Use in salads, vegetables, breads, and snacks.

Chili Powder: Use in soups, salads, vegetables, and fish.

Cloves: Use in soups, salads, and vegetables.

Dill Weed and Dill Seed: Use in fish, soups, salads, and vegetables.

Ginger: Use in soups, salads, vegetables, and meats.

Garlic: Use in soups, vegetables, meats, and chicken.

Marjoram: Use in soups, salads, vegetables, beef, fish, and chicken.

Nutmeg: Use in vegetables, meats, and snacks.

Oregano: Use in soups, salads, vegetables, meats, and chicken.

Parsley: Use in salads, vegetables, fish, and meats.

Rosemary: Use in salads, vegetables, fish, and meats.

Sage: Use in soups, salads, vegetables, meats, and chicken.

Thyme: Use in salads, vegetables, fish, and chicken.

Note: To start, use small amounts of these herbs and spices to see whether you like them.

Source: Dietary Guidelines for Americans, A Healthier You, Part III.

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htm

Modifying a Recipe

The left column shows the original recipe, and the right column shows healthy changes 

you can make. 

Lasagna

Original Ingredients: Substitutions:

1 box lasagna noodles 1 box whole-wheat lasagna noodles

1 pound ground beef 1 pound extra-lean ground beef or lean ground 

turkey

1⁄2 cup chopped onion

8 ounces sliced mushrooms, optional 12 ounces sliced mushrooms, optional 

1 jar (about 16 ounces) spaghetti sauce Tip: Look for vegetable-based sauces without 

added cheese or meat. Compare brands and 

choose a sauce with a lower sodium content.

1 teaspoon garlic powder

1⁄2 teaspoon salt Omit salt

1 teaspoon dried leaf oregano, crumbled

1⁄2 teaspoon dried leaf basil, crumbled

11⁄2 cups ricotta cheese 11⁄2 cups part-skim ricotta cheese

2 cups shredded Monterey Jack cheese 1 cup reduced-fat Monterey Jack cheese

3⁄4 cup grated Parmesan cheese 1⁄2 cup reduced-fat Parmesan cheese

• Cook lasagna noodles according to package directions; drain and set aside.

• In a large skillet, brown beef, onion, and mushrooms. Note: Don’t forget to drain the fat from 

the meat after you brown it. 

• Stir in spaghetti sauce, garlic powder, salt, oregano, and basil. 

• In a 2-quart baking dish (about 11×7×2 inches) sprayed with cooking spray, layer 1⁄3 of the 

lasagna noodles, 1⁄3 of the sauce, 1⁄3 of the ricotta cheese and Monterey Jack cheese. 

• Repeat layers twice.

• Sprinkle Parmesan cheese on top. 

• Bake lasagna for 30 minutes or until thoroughly heated and bubbly in a 350o

F oven. 

• Let stand for 8 to 10 minutes before cutting and serving. 

• Serves 6 to 8.

Source: We Can! Fun Family Recipes & Tips

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/fun-family-recipes.htm

Recipe Makeover

Take one of your favorite family recipes and revise it to make it lower in solid fats 

(saturated and trans fat), sodium, and added sugars and include more vegetables, fruits, 

and whole grains. Use the space provided to record your new recipe.

Recipe makeover for 

Recipe ingredients: Substitutions I can make:

Cooking instructions: New cooking instructions (if needed):


 

 

 

 

 

 

 

 

 

 

 

10 

tips
 Nutrition 

Education Series 

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. 

1

balance calories 

Find out how many calories YOU need for a day 

as a first step in managing your weight. Go to 

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

physically active also helps you balance calories. 

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.
 

2 enjoy your food, but eat less 

Take the time to fully enjoy 

3 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. 

4foods to eat more often 

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

6

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

nutrients you need for health—including potassium, calcium, 

vitamin D, and fiber. Make them the 

basis for meals and snacks. 

5 make half your plate 

fruits and vegetables
 

Choose red, orange, and dark-green vegetables like 

tomatoes, sweet potatoes, and broccoli, along with other 

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. 

7 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. 

8foods 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. 

9compare 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.”
 

10 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. 

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

main or side dishes or as dessert. 

United States 

Department of Agriculture

Center for Nutrition 

Policy and Promotion Go to www.ChooseMyPlate.gov for more information. 

DG TipSheet No. 1

June 2011 

USDA is an equal opportunity 

provider and employer. 
Today’s Date: _______________________

Enjoy Healthy Food That Tastes Great Evaluation

1=Strongly Disagree 2=Disagree 3=Neither Disagree 

or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I plan to try a recipe makeover this week. 1 2 3 4 5

Comments: 

4. I plan to change my eating habits based on the information 

I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the information 

I learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in a helpful way. 1 2 3 4 5

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most useful.

Comments: 

2-1

Workshop 2 

Quick, Healthy Meals 

and Snacks

Eat Healthy  Be Active 

Community Workshops 

2-3

Workshop Workshop 22

Instructor Guide

Before Workshop Begins

• Thoroughly read the entire workshop and become familiar with the lesson plan. 

• Choose an activity to do, and gather materials needed for the icebreaker and the 

chosen activity. 

– Icebreaker: no supplies necessary 

– Activity 1: slow cooker, chopped green, red, or yellow peppers, onion, zucchini, 

carrots, 1 pound skinless chicken breasts or lean beef, 141⁄2-oz can of no-saltadded diced tomatoes, 11⁄2 teaspoons oregano, two cloves of garlic, minced, 

can opener 

– Activity 2: menus from local restaurants (including a range of ethnically diverse 

dishes), highlighters or pens to highlight or circle healthy options 

Note about Activity 1: If you would like to serve the slow cooker meal at the 

workshop, you will need to cook the meal prior to class (the slow cooker will take 

several hours to complete). Or, you can demonstrate putting the ingredients into the 

slow cooker early in class and turn the slow cooker on high so that participants will 

be able to smell the food cooking. If demonstrating the slow cooker during class, you

will need to chop the vegetables ahead of time (before class). Also, if you will be 

presenting the workshop in a location without a sink to wash your hands after 

placing the meat in the slow cooker, you can put the chicken/beef into a sealed 

plastic bag and then empty the bag into the slow cooker without touching the meat. 

See Appendix for additional information on food safety, as well as additional recipes. 

• Photocopy handouts (one per participant): 

1. Quick, Healthy Meals and Snacks (2 pages) 

2. My Shopping List (1 page)

3. Tips for Eating Out (1 page)

4. Tips for Choosing Healthier Foods at Restaurants (2 pages)

5. Slow Cooker Tips and Recipes (2 pages) 

6. MyPlate/10 Tips to Build a Healthy Meal (2 pages) 

7. Workshop Evaluation (1 page)
2-4

Workshop Workshop 22

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes) 

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives 

• Objective 1: Learn tips for preparing meals quickly and how to stock your pantry

(5–10 minutes) 

– Review handout: Quick, Healthy Meals and Snacks 

– Review handout: My Shopping List 

• Video: Make It Fast, Make It Good (2–3 minutes) 

• Stretch Break (5 minutes)

• Objective 2: Learn how to make healthy selections when eating out (5–10 minutes) 

– Review handout: Tips for Eating Out 

– Review handout: Tips for Choosing Healthier Foods at Restaurants 

• Activity (5–10 minutes). Note: If doing Activity 1, recommend doing it at the 

beginning of class as the icebreaker, so that the food cooks during the class

• Objective 3: Learn how to use a slow cooker to prepare easy, healthy meals 

(5–10 minutes) 

– Review handout: Slow Cooker Tips and Recipes 

• Increasing Physical Activity (1–2 minutes) 

• Review handout MyPlate and how to use 10 Tips to Build a Healthy Meal 

(2 minutes) 

• Wrap-up/Q&A (5 minutes) 

– Reminders of things to try at home:

 Next time you go to a restaurant, order a healthy dish using the tips for 

choosing items lower in calories, solid fats (saturated and trans fat), and 

sodium

 Increase the total amount of time you spend doing physical activity

• Ask participants to complete the evaluation form (5 minutes) 
2-5

Workshop Workshop 22

Workshop Lesson Plan

Icebreaker Activity (5 minutes)

Read the following questions out loud to participants. Ask them to raise their hands to 

indicate “frequently,” “sometimes,” or “almost never” in response to each question. 

Are You an Effective Kitchen Manager?

FrequentlySometimesAlmost Never

How often do you plan meals in advance?

How often do you prepare portions of a meal in advance?

How often do you spend 30 minutes or less preparing a meal?

How often do you use leftovers as the basis for another meal?

If there are others in your household, how often do they help fix meals and clean up?

After completing the questions, relay this information to participants: If you answered 

“frequently” to the questions, you probably manage your time very well. If you answered 

with “sometimes” or “almost never,” don’t throw in the dish towel! This workshop can 

provide some ideas to help you make meals easy and healthy. 

Source: North Dakota State University Extension Service, Good Nutrition for Busy 

Families. http://www.ag.ndsu.edu/pubs/yf/foods/fn1432.pdf 

Talking Points—Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you tips for making meals and snacks that 

are both healthy and can be prepared quickly. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity 

needed to achieve and maintain good health. 
2-6

Workshop Workshop 22

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov.

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 

for at least 2 hours and 30 minutes each week—children need 60 minutes each 

day. 

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes)

1. Learn tips for preparing meals quickly and how to stock your pantry.

2. Learn how to make healthy selections when eating out.

3. Learn how to use a slow cooker to prepare easy, healthy meals.

Talking Points—Handout: Quick, Healthy Meals and Snacks (5 minutes)

Eating at Home Tips

• Stock your pantry or freezer with whole-wheat pasta or rice, cans 

of no-salt-added crushed tomatoes, spices, garlic, frozen chicken 

breasts, canned fish, and frozen vegetables.
2-7

Workshop Workshop 22

• Plan to use leftovers from one meal, such as cooked vegetables and meats, in a new 

and easy recipe for the next night, such as burritos or an omelet.

• Save time in the kitchen by using a slow cooker to make two or three healthy suppers 

at once.

Talking Points—Handout: My Shopping List (5 minutes)

• It is easy to put together a quick meal if you have food already 

in your pantry. Look to buy nonperishable items on sale, such 

as low-sodium canned goods. 

• Keep a note on the refrigerator to list items as you need them.

You also may want to arrange your shopping list and coupons 

to fit the layout of the grocery store for a faster shopping trip. 

Healthy, Quick Meal Ideas—Remind participants to use MyPlate for 

balanced meals. 

• Serve pre-cut vegetables and low-fat ranch dressing, canned peaches in 100% juice

or fresh fruit, and low-fat milk.

• Serve breakfast for dinner—omelet with vegetables (try mushrooms, red pepper, 

onions, spinach, tomatoes, etc.), fat-free or low-fat milk, and fruit. 

• Serve low-sodium canned soup, a side salad with low-fat or fat-free dressing, and

low-fat yogurt. 

Healthy Snack Ideas—You may choose to discuss these before or after the stretch break. If before the 

stretch break, challenge the group to come up with other ideas.

• “Ants on a log” (celery with peanut butter and raisins)

• Fresh or canned fruit (in 100% juice, not syrup) with fat-free or low-fat

vanilla yogurt

• Whole-grain crackers with fat-free or low-fat cheese

• Whole-wheat bread or apple slices with peanut butter

• Quesadillas (fat-free or low-fat cheese on a whole-wheat tortilla)

• Unsalted pretzels or air-popped popcorn 

• Baked tortilla chips and salsa

• Whole-wheat pita bread or cut up vegetables (peppers, carrots, etc.) with hummus

• Fat-free or low-fat milk or water instead of sugary fruit drinks and soda
2-8

Workshop Workshop 22

TIP: Put fresh fruit in a bowl at eye level in the refrigerator or on the kitchen counter. 

It will be easier to see and grab for a quick snack. 

Video: Make It Fast, Make It Good (2–3 minutes) 

Stretch Break (5 minutes) 

Talking Points—Handouts: Tips for Eating Out and Tips for Choosing 

Healthier Foods at Restaurants (5–10 minutes)

Tips for Reducing Portions 

• Choose “child’s size” portions if possible or choose the 

smallest size available. 

• Eat half of your meal at the restaurant and save the other 

half for tomorrow’s lunch.

• Order an appetizer-sized portion or a side dish instead of 

an entrée.

• Share a main dish with a friend.

• Resign from the “clean your plate club”—when you’ve eaten 

enough, leave the rest. Or, ask your server to package up half of 

your meal when it arrives so you won’t be tempted to eat the 

entire portion. 

• Order an item from the menu instead of heading for the “allyou-can-eat” buffet.

Tips for Reducing Calories 

• For a beverage, ask for water or order fat-free or low-fat milk, unsweetened tea, or 

other drinks without added sugars.

• Load sandwiches/subs/pizza with veggies rather than cheese.

“Name Your Favorite Healthy Snacks”

Ask participants to find a partner and walk around the room, with one partner sharing the name of his or her 

favorite healthy snack and how to prepare it. After 30 seconds, ask partners to switch roles, so that the other 

partners can share. After each partner has shared, ask them to find a new partner and repeat the exercise—

this time sharing a different healthy snack idea. Be sure that participants keep moving/walking the entire time. 

Ask participants to share their creative ideas with the group.
2-9

Workshop Workshop 22

• Ask for whole-wheat bread for sandwiches, and ask that it not be buttered. 

• In a restaurant, start your meal with a salad packed with veggies, to help control 

hunger and feel satisfied sooner.

• Ask for salad dressing to be served on the side. Then use only as much as you need. 

Activity—Choose One Ahead of Time (5–10 minutes)

1. Slow Cooking: Demonstrate how to use a slow cooker and the amount of time it 

can save in preparing a healthy meal. Put chopped vegetables on the bottom of the 

slow cooker bowl, then place skinless chicken breasts or lean beef on top, add a can 

of no-salt-added diced tomatoes, oregano, and garlic. Turn the slow cooker on and 

let it cook during the workshop.

Supplies necessary: slow cooker, chopped green, red, or yellow peppers, onion, 

zucchini, carrots, 1 pound of skinless chicken breasts or lean beef, 141⁄2-oz can of nosalt-added diced tomatoes, 11⁄2 teaspoons oregano, two cloves of minced garlic, can 

opener. See Note in Lesson Plan about suggested timing for completing this activity. 

Note: You will need to chop the vegetables ahead of time (before class). Also, if you 

will be presenting the workshop in a location without a sink to wash your hands after 

placing the meat in the slow cooker, you can put the chicken/beef into a sealed 

plastic bag and then empty the bag into the slow cooker without touching the meat. 

See Appendix for additional information on food safety and recipes. 

2. Tips for Eating Out: Go over the Tips for Eating Out and Tips for Choosing 

Healthier Foods at Restaurants handouts, reviewing the tips for the types of 

restaurants located near where participants live. Then, distribute menus from local 

restaurants that serve some of these kinds of food. Assign participants to small 

groups, give each group a menu, and ask them to circle/highlight the healthiest 

selections.

Supplies necessary: variety of ethnically diverse menus from local restaurants, 

highlighters or pens to highlight or circle healthy options 
2-10

Workshop Workshop 22

Talking Points—Handout: Slow Cooker Tips and Recipes (5–10 minutes)

Not sure what to make for dinner? In a rush when you get home at 

the end of the day? Try a slow cooker! A few minutes of prep in the 

morning is all you need for a simple meal for dinner. Try these 

recipes for “Refried” Beans and Turkey Chili made in a slow 

cooker. 

Why Use a Slow Cooker? 

Using a slow cooker can be a quick, simple, and inexpensive way 

to prepare meals for your family, plus:

• Saves electricity! A slow cooker uses less electricity than an oven and doesn’t 

overheat your kitchen.

• Saves money! You can use less-expensive cuts of meat because the slow cooker 

makes them tender. 

• Saves time! Slow cookers usually allow one-step meal preparation and easy clean-up. 

Talking Points—Increasing Physical Activity (1–2 minutes)

• The Physical Activity Guidelines for Americans recommend that everyone engage in 

regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity

Types of 

Activity Walking briskly, biking on flat ground, 

line dancing, gardening

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance

Amount If you choose activities at a moderate

level, do at least 2 hours and 

30 minutes a week

If you choose activities at a vigorous level, do 

at least 1 hour and 15 minutes a week

• You can combine moderate and vigorous activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate activity. 

• Children need 60 minutes of physical activity each day. 

• TODAY’S TIP: Increase physical activity by adding a new activity or spending more 

time doing an activity you already enjoy.

 Pick activities that you like to do and that fit into your life. 

 Keep track of your physical activity and gradually increase it to meet the 

recommendations. 
2-11

Workshop Workshop 22

• Consider signing up for the Presidential Active Lifestyle Award (PALA+) to help you 

track your physical activity and take small steps to improve your eating habits. 

• If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and choose 

one healthy eating goal each week to work toward, you’ll be awarded the PALA+ and 

receive Presidential recognition! (See http://www.presidentschallenge.org). See 

handout in Appendix for more information. 

Talking Points—Handouts: MyPlate and 10 Tips (2 minutes)

Talking Points—Wrap-Up/Q&A (5 minutes)

Things to Try at Home

• Next time you go to a restaurant, order a healthy dish using the tips for choosing items lower in calories, solid 

fats (saturated and trans fat), and sodium.

• Increase the total amount of time you spend doing physical activity. 

Complete Evaluation Form (5 minutes)

Workshop 2  Handouts

Short on time? Try these tips for making good foods . . . fast!

Speedy suppers 

Pasta plus . . . 

Greg: One thing you’ll always find in my pantry is a couple of boxes of 

whole-wheat pasta and cans of no-salt crushed tomatoes. I don’t like all 

the added sugars and salt in some of the store’s pasta sauces, so I make up 

my own sauce. I add dried oregano, basil, chopped onion, and lots of garlic 

to the tomatoes. I’ll even toss in a bag of cooked chicken breast and frozen 

veggies or leftover vegetables from the night before. My sauce is nutritious 

and low in fat, salt, and added sugars.

Add a salad, and we have a good meal in less time than it takes to get the 

kids ready to go to a drive-through. And . . . my sons love this meal.

Fish in a flash . . . 

Aponi: Here’s my motto about food—“Make it simple, make it right, and 

make it quick.” I keep cans of salmon and tuna in my cupboard because they 

have healthy fats. It takes less than 15 minutes to make up salmon or tuna 

cakes. Just add chopped onion, some whole-wheat bread crumbs, one beaten 

egg, and some celery seed. Form the patties, and cook in a pan with cooking 

spray. Cook until the patties are brown and crispy on both sides.

Slow cooker to the rescue . . . 

Anh: Once a week I make big batches of food in my 

slow cooker. I chop up lots of vegetables—carrots, 

onions, squash, sweet peppers—anything we have on 

hand. I put the veggies on the bottom, then place my 

skinless chicken breasts or lean beef on top. 

Then, I add a can of no-salt-added tomatoes, 

some oregano, and two cloves of garlic. I do 

other fun things instead of cooking for hours. 

And, we can get three tasty, healthy suppers 

in less time than it used to take me to cook 

one meal!

So what are you doing for dinner tonight?

Why not try what works for Greg, Aponi, 

and Anh?

Eat Healthy Your Way 

Quick, healthy meals 

and snacks

Tip:

Keep canned fish on 

hand for quick meals 

using healthy fats.

Tip:

Save time by using a 

big slow cooker. Get 

two or three healthy 

suppers without 

spending lots of time 

in the kitchen.

(turn over please)

For more 

information, visit 

www.healthfinder.gov



Tip:

Make a quick, 

nutritious meal with 

whole-wheat pasta, 

lean meats, and frozen 

or leftover vegetables.
Small changes can 

make a large difference 

Hearty, healthy lunches in a snap

❑ Sandwich lover? Choose lean protein fillings, such as grilled chicken 

or tuna. Make nonmeat sandwiches with peanut butter, low-fat cheese, 

sliced hard-boiled eggs, or fat-free refried beans. 

❑ Load your sandwich with veggies. Along with the standard greens and 

tomatoes . . . try sliced cucumbers, green peppers, or zucchini strips for 

added crunch. 

❑ Pick whole grains! Try whole-grain or 100% whole-wheat breads, 

tortilla wraps, English muffins, and pita pockets instead of white breads 

or buns. 

❑ Green salads, anyone? Add lean meats along with fruits, beans, and 

nuts to your green salads. Try dried cranberries, cut-up fruit, 

kidney beans, walnuts, and almonds.

On the run? Healthier fast food or drive-through choices 

Skip the meal deals and size upgrades 

Calories can really add up when you get the larger size sandwiches, 

fried foods, and soft drinks. 

Check off what you will try to cut the calories when eating out:

❑ Get the regular or child-sized hamburger and load it with 

lettuce, tomato, and onions.

❑ Cut a larger burger or sandwich in half. Eat half now, and 

refrigerate half for tomorrow’s lunch. 

❑ Get the small size turkey or grilled chicken sub instead of the large 

one. Load it with veggies—spinach, tomatoes, cucumbers, 

and onions. 

❑ Drink water, or low-fat or fat-free milk, instead of whole milk, 

fruit drinks, or a soft drink.

Go healthier

❑ Order a side salad with low-fat or fat-free dressing instead of fries. Or 

share an order of small fries with a friend.

❑ Use mustard, or low-fat or fat-free mayo, instead of regular mayo. 

❑ Choose the green beans or raw carrots instead of coleslaw. Order a small 

baked potato with salsa instead of mashed potatoes and gravy. 

❑ Order a thin-crust vegetable pizza with a side salad instead of a 

deep-dish meat or double cheese pizza.

❑ Save foods like cakes, pies, and brownies as an occasional treat. Order 

fruit instead. Or share one dessert.

ODPHP Publication No. U0052 January 2011
My Shopping List

These are good items to have on hand to make healthy meals and snacks. 

Dairy and Eggs

 Fat-free (skim) or low-fat (1%) 

milk

 Fat-free, low-fat, or reduced-fat 

cottage cheese

 Low-fat or reduced-fat cheeses

 Fat-free or low-fat yogurt

 Eggs/egg substitute

 _________________________ 

Breads, Muffins, and Rolls

 Whole-wheat bread, bagels, 

English muffins, tortillas, pita 

bread

 _________________________ 

 _________________________ 

Cereals, Crackers, Rice, 

Noodles, and Pasta

 Unsweetened cereal, hot or cold

 Rice (brown) 

 Pasta (noodles, spaghetti)

 _________________________ 

Meat

 White meat chicken and turkey 

(skin off)

 Fish (not battered)

 Extra-lean ground beef or turkey

 95% fat-free lunch meats or 

low-fat deli meats

 _________________________ 

Meat Equivalents

 Tofu (or bean curd)

 Beans (see bean list)

 Eggs/egg substitute (see dairy

and eggs list)

 _________________________ 

Fruit (Fresh, Canned, Frozen, 

and Dried) 

Fresh Fruit:

 _________________________ 

 _________________________ 

 _________________________ 

Canned Fruit (in juice or water):

 _________________________ 

 _________________________ 

 _________________________ 

Frozen Fruit:

 _________________________ 

 _________________________ 

 _________________________ 

Dried Fruit:

 _________________________ 

 _________________________ 

Vegetables (Fresh, Canned, 

and Frozen)

Fresh Vegetables:

 _________________________ 

 _________________________ 

 _________________________ 

Canned Vegetables (low-sodium or 

no-salt-added):

 _________________________ 

 _________________________ 

 _________________________ 

Frozen Vegetables (without sauce):

 _________________________ 

 _________________________ 

 _________________________ 

Beans and Legumes

(If Canned, No Salt Added)

 Dried beans, peas, and lentils

(without flavoring packets)

Canned beans:

 _________________________ 

 _________________________ 

Baking Items

 Nonstick cooking spray

 Canned evaporated milk—fat-free 

(skim) or reduced-fat (2%)

 Nonfat dry milk powder

 Gelatin, any flavor (reduced 

calorie)

 Pudding mixes (reduced calorie)

 ________________________ 

Condiments, Sauces, 

Seasonings, and Spreads

 Fat-free or low-fat salad dressings

 Spices

 Flavored vinegars

 Salsa or picante sauce

 Soy sauce (low-sodium)

 Bouillon cubes/granules (lowsodium)

 ________________________ 

Beverages

 No-calorie drink mixes

 Reduced-calorie juices

 Unsweetened iced tea

 _____________________

Nuts and Seeds (Unsalted)

 ________________________ 

 ________________________ 

Fats and Oils

 Light margarine

 Mayonnaise, low-fat

 Olive oil

 Canola oil

 ________________________ 

Source: Dietary Guidelines for Americans, A Healthier You.

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htm
2-13
Tips for Eating Out

General Tips for Healthy Dining Out and Take-Out

You can eat healthfully when dining out or ordering take-out. Check out these tips for 

choosing items lower in calories, as well as solid fats (saturated and trans fat), and 

sodium (salt). 

Reading the Menu

 Look for terms such as:

• Baked • Lightly sautéed

• Boiled (in wine or lemon juice) • Poached

• Broiled • Roasted

• Grilled • Steamed in its own juice (au jus)

 Watch out for terms such as:

• Alfredo • Casserole • Escalloped

• Au fromage • Cheese sauce • Fried

• Au gratin • Creamed • Gravy

• Basted • In cream or cream sauce • Hollandaise

• Béarnaise • Crispy • Pastry crust

• Breaded • Deep fried • Pot pie

• Butter sauce

Source: Adapted from National Heart, Lung, and Blood Institute (NHLBI), Aim for a Healthy Weight: 

Maintaining a Healthy Weight On the Go—A Pocket Guide, page 12. 

http://www.nhlbi.nih.gov/health/public/heart/obesity/AIM_Pocket_Guide_tagged.pdf
2
Tips for Choosing Healthier Foods at Restaurants

Look for the terms below on menus for items lower in calories, solid fats (saturated and 

trans fat), and sodium. 

Fast Food

• Grilled chicken breast sandwich without mayonnaise

• Single hamburger without cheese

• Grilled chicken salad with reduced-fat dressing

• Low-fat or fat-free yogurt

Deli/Sandwich Shops

• Fresh sliced vegetables on whole-wheat bread with 

low-fat dressing or mustard

• Turkey breast sandwich with mustard, lettuce, and 

tomato 

• Bean soup (lentil, minestrone)

Steakhouses

• Lean broiled beef (no more than 6 ounces)—

London broil, filet mignon, round and flank steaks

• Baked potato without butter, margarine, or sour 

cream 

• Seafood dishes that are not fried

Chinese

• Zheng (steamed)

• Gun (boiled)

• Kao (roasted)

• Shao (barbecue)

• Lightly stir-fried in mild sauce

• Hot and spicy tomato sauce

• Reduced-sodium soy, hoisin, and oyster sauce

• Dishes without MSG added

• Bean curd (tofu)

• Moo shu vegetables, chicken, or shrimp

• Hot mustard sauce

Italian

• Lightly sautéed with onions, shallots, or garlic

• Red sauces—spicy marinara sauce (arrabiata), 

marinara sauce, cacciatore, red clam sauce

• Primavera (no cream sauce)

• Lemon sauce

• Florentine (spinach)

• Grilled (often fish or vegetables)

• Piccata (lemon)

• Manzanne (eggplant)
Middle Eastern

• Fava beans or chickpeas • Couscous (grain)

• Basted with tomato sauce • Rice or bulgur (cracked wheat)

Japanese

• House salad with fresh ginger and cellophane (clear 

rice) noodles

• Chicken, fish, or shrimp teriyaki, broiled in sauce

• Soba noodles, often used in soups

• Yakimono (broiled)

• Tofu (or bean curd)

• Nabemono (soup/stew)

Indian

• Tikka (pan roasted)

• Cooked with or marinated in yogurt

• Saag (with spinach) 

• Masala (mixture of spices) 

• Tandoori (chicken marinated in yogurt with spices) 

• Pullao (Basmati rice)

Thai

• Fish sauce • Hot sauce

Source: Adapted from National Heart, Lung, and Blood Institute (NHLBI), Aim for a Healthy Weight: 

Maintaining a Healthy Weight On the Go—A Pocket Guide, pages 14–18. 

http://www.nhlbi.nih.gov/health/public/heart/obesity/AIM_Pocket_Guide_tagged.pdf
Slow Cooker Tips and Recipes

Tips for Using a Slow Cooker

• Always thaw meat and poultry in the refrigerator before cooking them in the slow 

cooker. This way, the meat will cook completely. Follow this order when putting food 

into a slow cooker: (1) put the vegetables in first, (2) then add the meat, and (3) top 

with liquid (broth, water, sauce).

• Fill the slow cooker between halfway and two-thirds full. Cooking too little or too 

much food in the slow cooker can affect cooking time and quality.

• To store leftovers, move food to a smaller container to allow food to cool properly; 

refrigerate within 2 hours after cooking is finished. Do not reheat leftovers in the 

slow cooker. Instead, use a stove, microwave, or oven to reheat food to 165◦

F. 

Changing Recipes To Use in a Slow Cooker 

Try your favorite recipe in a slow cooker with these tips: 

• Liquids do not boil away in a slow cooker. In most cases, you can reduce liquids by 

one-third to one-half (soups do not need the liquid reduced).

• Add pasta at the end of cooking, or cook it separately to prevent it from getting 

mushy.

• Milk, cheese, and cream can be added 1 hour before serving.

• For more tips on changing recipes for a slow cooker, download the PDF at 

http://www.ag.ndsu.edu/pubs/yf/foods/fn1511.pdf. 

Slow Cooker Recipes

“Refried” Beans

1 onion, peeled and halved

3 cups dry pinto beans, rinsed

1⁄2 fresh jalapeno pepper, seeded and chopped

2 tablespoons minced garlic

13⁄4 teaspoons fresh ground black pepper

1/8 teaspoon ground cumin, optional

9 cups water

Preparation: 

• Place the onion, rinsed beans, jalapeno, garlic, pepper, and cumin into a slow cooker. 

• Pour in the water and stir to combine. 

• Cook on HIGH for 8 hours, adding more water as needed. Note: if more than 1 cup of water has 

evaporated during cooking, then the temperature is too high. 

• Once the beans have cooked, strain them, and reserve the liquid. 

• Mash the beans with a potato masher, adding the reserved water as needed to attain desired 

consistency.
Quick Tip—“Refried” Beans

• Try these beans in tacos and burritos. Or, use as a dip for your favorite veggies!

• You also could use it as a spread on your favorite sandwich. 

Turkey Chili 

11⁄4 pounds lean ground turkey 

1 large onion, chopped 

1 garlic clove, minced 

11⁄2 cups frozen corn kernels 

1 red bell pepper, chopped 

1 green bell pepper, chopped 

1 (28-oz.) can crushed tomatoes 

1 (15-oz.) can black beans, rinsed and drained 

1 (8-oz.) can tomato sauce 

1 (1.25-oz.) package chili seasoning mix 

1⁄2 teaspoon salt 

Toppings: fat-free or reduced fat shredded cheese, 

finely chopped red onion

Preparation: 

• Cook first three ingredients in a large skillet over medium-high heat, stirring until turkey crumbles and is no longer 

pink; drain. 

• Spoon mixture into a slow cooker; stir in corn and next seven ingredients until well blended.

• Cook at HIGH 4 to 5 hours or at LOW 6 to 8 hours. 

• Serve with desired toppings.

Quick Tip—Turkey Chili

Make extra chili for another meal. Use the rest to:

• Top baked potatoes. 

• Make an easy casserole by combining cooked whole wheat pasta shells with chili. 

• Make a quick and easy taco salad by topping lettuce with chili, diced tomatoes and 

shredded chees

Source: Tips adapted from USDA’s Slow Cookers and Food Safety 

http://www.fsis.usda.gov/Fact_Sheets/Focus_On_Slow_Cooker_Safety/index.asp 

Recipes: http://allrecipes.com/recipe/refried-beans-without-the-refry/detail.aspx and 

http://www.myrecipes.com/recipe/slow-cooker-turkey-chili-10000001176221/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 

tips 

Nutrition 

Education Series 

 

build a healthy meal 

10 tips for healthy meals 

A healthy meal starts with more vegetables and fruits and smaller portions of protein and 

grains. Think about how you can adjust the portions on your plate to get more of what you need without too 

many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products 

to your plate. 

1make half your plate veggies and fruits 

Vegetables and fruits are full of nutrients and may help to 

promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and 

broccoli.
 

2add lean protein 

Choose protein foods, such as 

lean beef and pork, or chicken, 

turkey, beans, or tofu. Twice a week, 

make seafood the protein on your plate. 

3include whole grains 

Aim to make at least half your grains whole grains. 

Look for the words “100% whole grain” or “100% whole 

wheat” on the food label. Whole grains provide more nutrients, 

like fiber, than refined grains. 

4 don’t forget the dairy 

Pair your meal with a cup of fat-free or low-fat milk. 

They provide the same amount of calcium and other 

essential nutrients as whole milk, but less fat
 

and calories. Don’t drink milk? Try soymilk 

(soy beverage) as your beverage or include 

fat-free or low-fat yogurt in your meal.
 

5avoid extra fat 

Using heavy gravies or sauces will add fat and 

calories to otherwise healthy choices. For example, 

steamed broccoli is great, but avoid topping it with cheese 

sauce. Try other options, like a sprinkling of low-fat parmesan 

cheese or a squeeze of lemon. 

6

take your time

 Savor your food. Eat slowly, enjoy the taste and textures, 

and pay attention to how you feel. Be mindful. Eating 

very quickly may cause you to eat too much. 

7 use a smaller plate

 Use a smaller plate at meals to help with portion control. 

That way you can finish your entire plate and feel satisfied 

without overeating. 

8take control of your food 

Eat at home more often so you know exactly what you 

are eating. If you eat out, check and compare the 

nutrition information. Choose healthier options such as baked 

instead of fried. 

9try new foods

 Keep it interesting by picking out new 

foods you’ve never tried before, like 

mango, lentils, or kale. You may find a new 

favorite! Trade fun and tasty recipes with 

friends or find them online.

10 satisfy your sweet tooth in a 

healthy way

 Indulge in a naturally sweet dessert dish—fruit! 

Serve a fresh fruit cocktail or a fruit parfait made with yogurt. 

For a hot dessert, bake apples and top with cinnamon. 

United States 

Department of Agriculture

Center for Nutrition 

Policy and Promotion Go to www.ChooseMyPlate.gov for more information. 

DG TipSheet No. 7

June 2011 

USDA is an equal opportunity 

provider and employer. 
1

Today’s Date: _______________________

Quick, Healthy Meals and Snacks Evaluation

1=Strongly 

Disagree 2=Disagree 3=Neither Disagree or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I plan to order healthier foods the next time I eat 

at a restaurant or order take-out. 1 2 3 4 5 

Comments: 

4. I plan to change my eating habits based on the 

information I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the 

information I learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in 

a helpful way. 1 2 3 4 5 

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most 

useful.

Comments: 
1
3-1

Workshop 3 

Eating Healthy on

a Budget

Eat Healthy  Be Active 

Community Workshops 

3

Workshop 3

3-3

Instructor Guide

Before Workshop Begins

• Thoroughly read entire workshop and become familiar with the lesson plan. 

• Gather materials needed for the icebreaker and activity. 

– Icebreaker: Store-brand canned fruit in unsweetened fruit juice, name-brand 

canned fruit in unsweetened fruit juice, can opener, disposable bowls and spoons

– Activity: Sales circulars from several local grocery stores, pens, copies of Grocery 

List handout

• Photocopy handouts (one per participant): 

1. Eating Healthy on a Budget (2 pages)

2. Weekly Meal Planner (2 pages) 

3. Grocery List (1 page)

4. MyPlate/10 Tips to Eat Better on a Budget (2 pages)

5. Workshop Evaluation (1 page)

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes)—do this while people are coming into the workshop

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives 

• Objective 1: Learn the three steps for healthy eating on a budget—planning, 

purchasing, and preparing (10–15 minutes) 

– Review handout: Healthy Eating on a Budget 

• Video: Budget Stretching Healthy Meals (2–3 minutes) 

• Stretch Break (5 minutes) 
4

Workshop 3

3-4

• Objective 2: Learn how to plan meals and snacks ahead of time (10–15 minutes) 

– Review handout: Weekly Meal Planner

• Activity (5–10 minutes)

– Review handout: Grocery List 

• Increasing Physical Activity (1–2 minutes) 

• Review handout MyPlate and how to use 10 Tips to Eat Better on a Budget 

(2 minutes)

• Wrap-up/Q&A (5 minutes) 

– Reminders of things to try at home:

 Plan meals for the week using sale items from the store circular

 Choose moderate- or vigorous-intensity physical activity 

• Ask participants to complete the evaluation form (5 minutes) 

Additional Activity—Note: This would need to be planned ahead of time and 

scheduled for a time after the workshop: 

Grocery Store Field Trip: Your local supermarket may be able to arrange a store tour

for your group with its registered dietitian (RD). More information about this service 

may be available on the store’s Web site or by contacting the store manager or RD. Also, 

the community outreach department of your local hospital may be able to arrange for an

RD to provide this service. While at the store, have participants use their shopping lists; 

you can help them locate the healthy sale items and search the aisles for other healthy 

foods. 
5

Workshop 3

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Workshop Lesson Plan

Icebreaker Activity—Taste Testing (5 minutes)

Generic vs. Brand Taste Test: Compare store-brand canned fruit in unsweetened 

fruit juice with name-brand canned fruit in unsweetened fruit juice.

Supplies necessary: Store-brand canned fruit in unsweetened fruit juice, name-brand 

canned fruit in unsweetened fruit juice, can opener, disposable bowls and spoons

Talking Points—Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you tips for making meals and snacks that 

are both healthy and allow you to stay within your budget. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity 

needed to achieve and maintain good health.

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov. 

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 
6

Workshop 3

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for at least 2 hours and 30 minutes each week—children need 60 minutes each 

day. 

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes)

1. Learn the three steps for healthy eating on a budget—planning, purchasing, and 

preparing.

2. Learn how to plan meals and snacks ahead of time. 

Talking Points—Handout: Eating Healthy on a Budget (10–15 minutes)

Step 1. Plan ahead before you shop. 

• Plan meals and snacks for the week according to a budget. 

• Find quick and easy recipes online. 

• Include meals that will “stretch” expensive food items (stews, 

casseroles, stir-fries). 

• Make a grocery list. 

• Check for sales and coupons in the local paper or online and 

consider discount stores. 

• Ask about a loyalty card at your grocery store. 

Step 2. Shop to get the most value out of your budget. 

• Buy groceries when you are not hungry and when you are not too rushed. 

• Remember to purchase refrigerated and freezer food items last and store them 

promptly when you get home. Proper refrigeration will help food last longer. 

• Stick to the grocery list, and stay out of the aisles that don’t contain things on your 

list. 

• Cut coupons from newspaper circulars or online and bring them to the store with 

you. Try to combine coupons with items on sale for more savings! 

• Find and compare unit prices listed on shelves to get the best price. 

• Buy store brands if cheaper. 

• Purchase some items in bulk or as family packs, which usually cost less. 
7

Workshop 3

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• Choose fresh fruits and vegetables in season; buy canned vegetables with less salt. 

• Precut fruits and vegetables, individual cups of yogurt, and instant rice and hot 

cereal are convenient, but usually cost more. 

• Good low-cost items year-round include:

– Protein—beans (garbanzo, black, kidney, northern, lima) 

– Vegetables—carrots, greens, potatoes

– Fruit—apples, bananas, 100% frozen orange juice

– Grains—brown rice, oats

– Dairy—fat-free or low-fat (1%) milk 

Step 3. Make cost-cutting meals. 

• Some meal items can be prepared in advance; precook on days when you have time. 

• Double or triple up on recipes and freeze meal-sized containers of soups and 

casseroles or divide into individual portions and freeze. 

• Try a few meatless meals by featuring beans and peas, or try “no-cook” meals like 

salads. 

• Incorporate leftovers into a meal later in the week.

Video: Budget Stretching Healthy Meals (2–3 minutes)

Stretch Break (5 minutes)

“Beans” (celebrating beans because they are 

inexpensive and packed with nutrients)

Have participants stand up and spread out to allow space for them to move. The facilitator calls out 

names of beans, and the participants do set actions to each.

• Baked beans—make a small shape with your body

• Broad beans—make a wide, stretched-out shape

• String beans—make a tall, string-like shape

• Jumping beans—jump up and down (say “small jumping beans” for small jumps and “big 

jumping beans” for the opposite)

• Chili beans—shiver and shake as if it were cold

• French beans—do the can-can, with high kicks
8

Workshop 3

3-8

Talking Points—Stretch Break

• Dry beans will be less expensive than canned beans. Remember to rinse canned 

beans to reduce the sodium. 

• Kidney, lima, garbanzo, and northern beans are the least expensive beans. 

Talking Points—Handout: Weekly Meal Planner (5–10 minutes)

Tips for Making Changes

• Cook large portions ahead of time, or use your leftovers to 

create a second meal.

– Most leftovers can be used to make tasty burritos (put 

everything in a whole-wheat tortilla with a little low-fat 

cheese).

– Add your leftover meat and vegetables to a large green salad.

• Go meatless a few meals a week.

• Drink water instead of high-calorie and costly beverages.

• Decrease the amount of less healthy foods (soda, cookies, chips, etc.) you buy, and 

see how much you will save while becoming healthier! 

Activity—Handout: Grocery List (5–10 minutes)

1. Healthy Shopping List: Pass out sales circulars for 

neighborhood grocery stores, and ask participants to fill in 

foods on their Grocery List handouts based on healthy items on 

sale.

2. Supplies necessary: Sales circulars from several local 

grocery stores, pens, copies of Grocery List handout. 

Talking Points—Increasing Physical Activity (1–2 minutes)

• The Physical Activity Guidelines for Americans recommend that everyone engage in 

regular physical activity for health benefits. 

• Here are the recommendations for adults: 
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Workshop 3

3-9

Moderate Activity Vigorous Activity

Types of 

Activity Walking briskly, biking on flat ground, 

line dancing, gardening

Jumping rope, basketball, soccer, swimming laps, 

aerobic dance

Amount If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week

If you choose activities at a vigorous level, do at 

least 1 hour and 15 minutes a week

• You can combine moderate and vigorous activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate activity. 

• Children need 60 minutes of physical activity each day.

• TODAY’S TIP: Choose moderate-or vigorous-intensity physical activities. 

 Moderate-intensity activities include walking briskly, biking, dancing, 

general gardening, water aerobics, and canoeing. 

 Vigorous-intensity activities include aerobic dance, jumping rope, race 

walking, jogging, running, soccer, swimming fast or swimming laps, and riding a 

bike on hills or riding fast. 

– You can replace some or all of your moderate-intensity activity with vigorous 

activity. 

– With vigorous activities, you get similar health benefits in half the time it 

takes you with moderate ones. 

 Adults should include muscle-strengthening activities at least 2 days a week. 

 Muscle-strengthening activities include lifting weights, pushups, and situps. 

– Choose activities that work all the different parts of the body—the legs, hips, 

back, chest, stomach, shoulders, and arms. 

 Encourage children to do muscle-strengthening activities, such as climbing, at 

least 3 days a week and bone-strengthening activities, such as jumping, at least 3 

days a week. 

• Consider signing up for the Presidential Active Lifestyle Award (PALA+) to help you 

track your physical activity and take small steps to improve your eating habits. 

• If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and choose 

one healthy eating goal each week to work toward, you’ll be awarded the PALA+ and 

receive Presidential recognition! (See http://www.presidentschallenge.org) See 

handout in Appendix for more information.
10

Workshop 3

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Talking Points—Handouts: MyPlate and 10 Tips (2 minutes) 

Talking Points—Wrap-up/Q&A (5 minutes) 

Things to Try at Home

• Plan meals for the week using sale items from the store circular.

• Choose moderate- or vigorous-intensity physical activities. 

Complete Evaluation Form (5 minutes) 
1

Workshop 3  Handouts 
1
Eat Healthy Your Way 

Eating healthy 

on a budget

Take these three easy steps to pick and prepare healthy foods while 

minding your wallet! Check off the tips you will try.

Step 1: Plan ahead before you shop 

Rodney: I plan what I’m going to make for dinner for the whole week. Then 

I make out my grocery list and never shop hungry. This way I stick to my list 

and don’t buy pricey items on a whim. Since I have all the ingredients for 

my meals, I’m not tempted to order a pizza or run out for fast food. Eating at 

home keeps me on budget, and I am eating better too.

❑ Read the store flier to find out what is on special for the week.

➤ Plan your meals around the sale items. Look for lean meats, 

fat-free and low-fat dairy items, and fresh or frozen fruits and 

vegetables featured that week.

❑ Shop with a list.

➤ Make a shopping list before you go to the store as you plan what 

meals you’d like to make for the week. Stick to a list and avoid 

buying items on impulse . . . and off your budget. 

Step 2: Shop to get the most value for your money

Carla: I buy fresh fruits and vegetables in season and save money this way. If I 

want berries in winter, I buy the frozen kind. Or, when I see chicken breasts or 

turkey breasts on sale, I buy several packs and freeze any extras to use later.

❑ Buy sale items and generic or store brands.

➤ Buy items featured in the store flier. Buy store or generic brands, 

as they often cost less than name brands. 

❑ Choose frozen. 

➤ Buy frozen vegetables without added sauces or butter. 

They are as good for you as fresh and 

can cost far less. 

❑ Buy in bulk, then make your own 

single-serving packs at home. 

➤ Mix a big box of whole-grain 

cereal with raisins and a dash of 

cinnamon. Put in small baggies for 

on-the-go snacking. 

➤ Peel and cut up a big bag of carrots. 

Put in small baggies for lunches or 

an anytime healthy snack.

(turn over please)

For more 

information, visit 

www.healthfinder.gov


Small changes can 

make a large difference 

Step 3: Make cost-cutting meals

Padma: Stretch your food dollars by making a second meal from 

leftovers—just add items you already have in your pantry. I took last 

night’s leftover baked chicken and cut it into small pieces. Then I added a 

can of black beans, a chopped onion, two cloves of garlic, spices, and some 

chopped tomatoes. I made a low-cost, tasty meal in 15 minutes! And my 

family got a healthy dinner.

❑ Make a second meal or a side dish from leftovers. 

Stretch your dollars by adding items you already have on hand to make a 

second meal or tasty side dish. 

➤ Use leftover chicken or turkey in casseroles, soups, chili, stir-fries, 

or tacos. 

➤ Use leftover brown rice in soups and casseroles. For a great side dish, 

cook brown rice with vegetables and a beaten egg in a pan coated 

with cooking spray. 

➤ Add leftover cooked or raw vegetables to salads, omelets, or 

casseroles. Add the leftover veggies to whole-wheat pasta and 

water-packed tuna for a healthy, low-cost meal.

➤ Mix leftover fresh or canned fruit (packed in fruit juice) with 

low-fat plain yogurt or low-fat cottage cheese. Or put the fruit in 

oatmeal for a “good-for-you” breakfast.

❑ Go meatless one or more days a week. 

➤ Replace meat with beans for a less costly way to get lean protein. 

Beans and brown rice are a nutritious way to stretch a dollar. Add 

lentils to soups. They are delicious, cook up quickly, and are packed 

with protein and fiber. 

➤ Make breakfast for dinner! Prepare a vegetable omelet with eggs, 

spinach, tomatoes, mushrooms, and reduced-fat cheese. Serve with 

fruit and whole-wheat toast. Your kids will love the “upside-down 

day” that is budget-friendly for you!

❑ Visit the Internet for recipe ideas.

➤ Look on the Internet for many healthy recipes. Just type the 

words “healthy meals on a budget” in the search engine. Or visit 

http://recipefinder.nal.usda.gov to get recipe ideas that are easy on 

the wallet and good for your body.

We hope these budget-stretching ideas will help you 

as you take steps to eat healthy.

ODPHP Publication No. U0050 January 2011
9

Weekly Meal Planner

Use this tool to help plan healthier meals for your family. Below are ideas for healthier 

breakfasts, lunches, and dinners. Use the chart to plan meals for a week. Try to plan one 

dinner that uses leftovers from the night before and one that is meatless. Once you have 

the meals planned, write out your grocery list. 

Ideas for Healthy Breakfasts 

• 1 cup whole-grain cold or 1⁄2 cup whole-grain hot cereal, 1⁄2 cup fat-free or low-fat 

milk, and 1⁄2 cup fresh or frozen fruit, such as blueberries, sliced strawberries, or 

bananas.

• 2 slices whole-grain toast with 2 tablespoons peanut butter, 1 cup low-fat or fat-free 

yogurt, and 1⁄2 cup 100% juice.

• 2 scrambled eggs, 1 slice whole-grain toast, 1 cup fat-free or low-fat milk, and 1⁄2 cup 

sliced strawberries.

Ideas for Healthy Lunches

• 1 cup garden salad with 1 tablespoon fat-free or low-fat dressing and 1⁄2 turkey 

sandwich on whole-wheat bread with lettuce, tomato, and mustard.

• 1 cup broth or tomato-based soup and 1⁄2 lean roast beef sandwich on whole-wheat

bread with lettuce, tomato, and mustard.

• 1 slice cheese or vegetable pizza made with low-fat cheese and small garden salad 

with 1 tablespoon fat-free or low-fat dressing.

Ideas for Healthy Dinners

• 3 ounces grilled honey mustard chicken, 1 cup green beans, and 1⁄2 cup wild rice.

• 3 ounces baked fish with lemon dill dressing, 1 cup herbed pasta, and 1 cup steamed 

frozen vegetables (such as mixed vegetables).

• 1 cup whole-wheat pasta with 1⁄2 cup tomato sauce, 1⁄2 cup steamed broccoli, 1 slice 

whole-grain bread, and 1⁄2 cup pineapple slices. 
10

Day Breakfast Lunch Dinner

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday
11

Grocery List

Note: You may choose to remind participants that they can use the more detailed 

Grocery List from Workshop 2 if they like.

Fruits and Vegetables Breads, Rice, Cereal, and Pasta Meat, Poultry, Fish, Eggs, Beans, 

and Nuts

Milk, Cheese, and Yogurt Fats and Oils Other 
9
1
 

 

 

 

 

 

10 eating better tips 

Nutrition on a budget Education Series 

10tips to help you stretch your food dollars 

Get the most for your food 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.
 

1

plan, plan, plan! 

Before you head to the grocery store, plan your meals 

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

stir-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. 

2 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. 

3compare 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. 

4 buy in bulk 

It is almost always cheaper to buy foods in bulk. 

Smart choices are family packs of chicken, steak, 

or fish and larger bags of potatoes and frozen vegetables. 

Before you shop, remember to check if you have enough 

freezer space. 

5 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. 

6

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. Take the 

time to prepare your own—and save! 

7 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.
 

8cook 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. 

9 get your creative juices flowing 

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!
 

10 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. 

DG TipSheet No. 16 United States 

Department of Agriculture

Center for Nutrition 

Policy and Promotion Go to www.ChooseMyPlate.gov for more information. 

December 2011 

USDA is an equal opportunity 

provider and employer.
1

Today’s Date: _______________________

Eating Healthy on a Budget Evaluation 

1=Strongly Disagree 2=Disagree 3=Neither Disagree 

or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I plan to plan meals for the week ahead of time this week. 1 2 3 4 5

Comments: 

4. I plan to change my eating habits based on the information 

I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the information 

I learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in a helpful way. 1 2 3 4 5

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most useful.

Comments: 
1
4-1

Workshop 4 

Tips for 

Losing Weight and 

Keeping It Off

Eat Healthy  Be Active 

Community Workshops 

Workshop 4

4-3

Instructor Guide

Before Workshop Begins

• Thoroughly read entire workshop and become familiar with the lesson plan. 

• Gather materials needed for the icebreaker and activity. 

– Icebreaker: Various vegetables and fruits, cutting board, knife, plate/serving tray 

for vegetables/fruits, toothpicks. You also can make signs that list the name of 

each vegetable/fruit and what types of dishes you could make with it. 

Note: Wash and cut up the fruits/vegetables into bite-sized portions prior to class 

and put toothpicks in each for easy tasting.

– Activity: Copies of Rethink Your Drink handout, pens/pencils 

• Photocopy handouts (one per participant): 

1. Your Healthy Weight (1 page)

2. Daily Calorie Needs (1 page)

3. Top 4 Tips for Losing Weight and Keeping It Off (2 pages)

4. “Rethink Your Drink” Matching Game (1 page)

5. Calorie Log (3 pages)

6. MyPlate/10 Tips to Use SuperTracker Your Way (2 pages) 

7. Workshop Evaluation (1 page)

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes)—do this while people are coming into the workshop

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives 
Workshop 4

4-4

• Objective 1: Learn how to determine your body mass index (BMI) (5 minutes) 

– Review handout: Your Healthy Weight (help participants figure out their 

own BMI) 

• Objective 2: Learn about the amount of calories you need each day (5 minutes) 

– Review handout: Daily Calorie Needs 

• Stretch Break (5 minutes) 

• Objective 3: Learn tips for losing weight and keeping it off (10–15 minutes) 

– Review handout: Top 4 Tips for Losing Weight and Keeping It Off 

– Review handout: Calorie Log 

• Activity: Rethink Your Drink (5–10 minutes), using handout 

• Review handout MyPlate and how to use 10 Tips to Use SuperTracker Your Way

(2 minutes)

• Wrap-up/Q&A (5–10 minutes) 

– Reminders of things to try at home:

 Keep track of everything you eat and drink for 3 days this week

 Slowly build up the amount of physical activity you do this week 

• Ask participants to complete the evaluation form (5 minutes) 
4-5

Workshop 4

Workshop Lesson Plan

Icebreaker Activity—Taste Testing (5 minutes)

Fruits and Vegetables Tasting: Gather a variety of different fruits and vegetables

(try items that may be unfamiliar to your population such as kiwi, jicama, papaya, 

passion fruit, okra, pomegranate, parsnip, etc.), and have participants taste a few as they 

come into the workshop. 

Check out the Centers for Disease Control and Prevention’s Fruit and Vegetable of the 

Month Web site for creative ideas of foods try: http://www.fruitsandveggiesmatter.gov/

month/index.html

Note: Wash and cut up the fruits/vegetables into bite-sized portions prior to class and 

put toothpicks in each for easy tasting. 

Supplies necessary: Various vegetables and fruits, cutting board, knife, plate/serving 

tray for vegetables/fruits, toothpicks. You also can make signs that list the name of each

vegetable/fruit and what types of dishes you could make with it. 

Talking Points—Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you tips for losing weight and maintaining 

a healthy weight. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity 

needed to achieve and maintain good health.

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov. 

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.
4-6

Workshop 4

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 

for at least 2 hours and 30 minutes each week—children need 60 minutes 

each day. 

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes)

1. Learn how to determine your body mass index (BMI). 

2. Learn about the amount of calories you need each day. 

3. Learn tips for losing weight and keeping it off. 

Talking Points—Handout: Your Healthy Weight (5 minutes)

• BMI is a measure of your weight compared to your height. BMI 

can help adults determine whether they are at a healthy weight.

• BMI calculations don’t work as well for people who are 

extremely muscular, very tall, or very short.

• Overall, BMI is a good indication of healthy weight for the 

majority of the adult population.

• BMI does not measure body fat. BMI is a quick and easy 

measure that can give you an idea of your weight status. 

Research has shown that BMI is often similar to body fat levels. 

• Overweight or obese individuals are at increased risk for many diseases, such as: 

heart disease, high blood pressure, high cholesterol, type-2 diabetes, and some types 

of cancer. 
4-7

Workshop 4

• Additional information on BMI can be found here:

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html

Quick Activity: Determine Your BMI: Using the chart, help participants find the 

BMI for a man who weighs 218 pounds and is 5 feet 9 inches tall (answer: his BMI is 32, 

which is considered obese). Ask participants to determine their own BMI and what 

weight category they are in. Note: BMI can be a sensitive subject for participants and 

this is not something they need to share with the group.

Talking Points—Handout: Daily Calorie Needs (5 minutes)

• This chart shows how many calories are recommended for males 

and females in all age groups. 

• You may need more or fewer calories depending on how active 

you are.

• If you want to lose weight, you will need to decrease the number 

of calories you eat each day and/or increase the amount of 

physical activity you do.

Stretch Break (5 minutes)

Muscle-strengthening activities provide additional benefits not found with aerobic activity. The benefits of 

muscle-strengthening activity include increased bone strength and muscular fitness. Muscle-strengthening 

activities also can help maintain muscle mass during a program of weight loss. Activities count as musclestrengthening if they involve a moderate to high level of intensity or effort and work the major muscle 

groups of the body: the legs, hips, back, chest, abdomen, shoulders, and arms. Muscle-strengthening 

activities for all the major muscle groups should be done at least 2 days a week.

Ask each participant to do 5 repetitions of each exercise. You can repeat these two exercises 2 or 3 times, 

depending on time.

Standing Pushups (ask participants to spread out so each is facing a wall). 

Instructions: To begin, start standing up facing a wall. Place the palms of your 

hands on the wall at shoulder width apart with your arms fully extended. Press 

your body toward the wall so that your chest comes toward the wall and your 

elbows bend out to your sides (don’t move your feet). Slowly press your body 

back to the starting position.

Modification: Stand closer to the wall so that your arms are not fully extended 

when you are doing the pushups. 
4-8

Workshop 4

Standing Squats (ask participants to stand up, with their feet shoulder width 

apart). 

Instructions: Extend arms in front of your body. Keeping your weight on your 

heels, bend your knees and lower your hips down as if you were sitting in an 

imaginary “chair.” Keep a neutral back and do not let your knees go past your 

toes.

Modification: Start sitting in a chair. Slowly stand up. Try not to use your arms 

and then slowly sit back in the chair (again, try not to use your arms).

Talking Points—Handout: Top 4 Tips for Losing Weight and Keeping It Off 

(5–10 minutes)

• Reaching and maintaining a healthy weight is important for your overall health and 

well-being. 

• If you are significantly overweight, you have a greater risk of developing many 

diseases or conditions, including high blood pressure, type-2 diabetes, stroke, and 

some forms of cancer. 

• For obese adults, even losing a few pounds (such as 5-10% of 

your body weight) or preventing further weight gain has health 

benefits. 

• Consuming fewer calories than expended will result in weight 

loss. This can be achieved over time by eating fewer calories, 

being more physically active, or, best of all, a combination of the 

two. 

Learn Your BMI and Set a Weight Goal 

• You just learned how to determine your BMI and your weight status category. 

• A weight goal needs to be reasonable. If you want to lose weight, start with a goal of 

5–10% of your current weight. For example, if you weigh 150 pounds, that would 

mean losing about 7–15 pounds. Make sure to talk to your doctor as well.
4-9

Workshop 4

Eat Less

• Calorie balance over time is the key to weight management. 

• Eat smaller portions. Try using smaller plates for dinner. 

• Choose low-calorie snacks. Try foods such as fruits, vegetables, air-popped popcorn, 

fat-free yogurt, hummus, and almonds.

• Watch your intake of sugary and high-fat desserts—they can add a lot of extra 

calories and fats. 

• Limit foods high in solid fats, such as butter/stick margarine, regular cheese, fatty 

meats, and French fries fried in oil. 

• Drink more water and fat-free or low-fat (1%) milk and less regular soda, sports 

drinks, energy drinks, and fruit drinks.

Keep Track of What You Are Eating 

• Keep track of what you eat for 3 or more days (using the Calorie Log 

handout or online at http://www.ChooseMyPlate.gov/supertracker) 

to get an idea of how many calories you are eating and drinking each 

day.

• The amount of calories you need varies depending on how active you 

are. See the Daily Calorie Needs handout to learn about your body’s 

estimated calorie requirements.

• Weighing yourself regularly can help you determine whether you are 

eating the amount of calories that your body needs. If your weight is going up, 

cutting back on the amount of calories you are eating each day can help you lose 

weight. 

Add Activity Every Day

• The Physical Activity Guidelines for Americans recommend that everyone engage in 

regular physical activity for health benefits. 
4-10

Workshop 4

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity

Types of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance

Amount If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a 

week

If you choose activities at a vigorous level, do at 

least 1 hour and 15 minutes a week

• You can combine moderate and vigorous activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate activity. 

• Children need 60 minutes of physical activity each day. 

• TODAY’S TIP: Avoid inactivity.

 Every bit counts, and doing something is better than doing nothing! 

 Start with a 10-minute chunk of physical activity a couple of days a week.

 Do a little more each time. Once you feel comfortable, do it more often. Then you

can trade activities at a moderate level for vigorous ones that take more effort. 

You can do moderate and vigorous activities in the same week.

 Walking is one way to add physical activity to your life. 

– Build up to walking longer and more often. 

– Pick up the pace as you go. 

• Consider signing up for the Presidential Active Lifestyle Award (PALA+) to help you 

track your physical activity and take small steps to improve your eating habits. 

• If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and choose 

one healthy eating goal each week to work toward, you’ll be awarded the PALA+ and 

receive Presidential recognition! (See http://www.presidentschallenge.org) See 

handout in Appendix for more information. 
4-11

Workshop 4

Activity—Handout: “Rethink Your Drink” Matching Game (5–10 minutes)

“Rethink Your Drink” Matching Game: Ask participants to 

work with a partner and, using the worksheet, match the beverage 

with the number of calories. Using the answer key, go over answers 

with the group and discuss the better choices. 

Supplies necessary: Copies of Rethink Your Drink handout, 

pens/pencils 

Talking Points—Activity: “Rethink Your Drink” Matching Game

• 100 calories can make a BIG difference. If you eat 100 calories less each day, over the 

course of 1 year, you could lose up to 10 pounds. 100 calories × 365 days = 365,000 

calories/3,500 (number of calories in a pound) = approximately 10 lbs.

• An easy way to cut calories is from snacks and beverages. This activity shows how 

some beverages can be very high in calories. 

• Instead of filling up on high-calorie beverages, think of your snacks as ways to get in 

more fruits and vegetables. Foods with fiber (whole-grain foods) and protein can 

help fill you up. 

Answer Key for Activity 

Beverage Calorie Count

Lemonade (20 oz.) 280 cal. Sports drink (20 oz.) 165 cal.

Café latte with fat-free milk (12 oz.) 125 cal. Diet soda with aspartame (20 oz.) 0 cal.

Regular cola soda (20 oz.) 227 cal. Whole milk (8 oz.) 150 cal.

Sweetened iced tea, bottled (20 oz.) 225 cal. Fat-free milk (8 oz.) 90 cal.

Unsweetened iced tea, bottled (20 oz.) 3 cal. 100% apple juice (12 oz.) 192 cal.

Frozen caramel coffee drink with whipped 

cream (16 oz.) 430 cal. Water 0 cal.

Chocolate milk, 1% low-fat milk (8 oz.) 158 cal.
4-12

Workshop 4

Talking Points—Handouts: MyPlate and 10 Tips (2 minutes) 

Talking Points—Wrap-up/Q&A (5 minutes) 

Complete Evaluation Form (5 minutes)

Things to Try at Home

• Keep track of everything you eat and drink for 3 days this week.

• Continue to build up the amount of physical activity you choose to do.
Workshop 4  Handouts

Your Healthy Weight

To use the body mass index (BMI) chart below: Locate your height in the left-most 

column, and read across the row from your height to find your weight. Follow the 

column of the weight up to the top row that lists the BMI.

BMI (in kg/m2)* Weight Status

Less than 19 Underweight

19–24.9 Healthy weight

25–29.9 Overweight

Greater than 30 Obese

* BMI is the body weight in kilograms divided by the square of the height in meters (kg/m2).

Adult BMI Chart

Healthy Weight (in pounds)

(BMI is 19 to 24)

Overweight (in pounds)

(BMI is 25 to 29)

Obese (in pounds)

(BMI is 30 to 35)

Height

BMI 

19

BMI 

20

BMI 

21

BMI 

22

BMI 

23

BMI 

24

BMI 

25

BMI 

26

BMI 

27

BMI 

28

BMI 

29

BMI 

30

BMI 

31

BMI 

32

BMI 

33

BMI 

34

BMI 

35

4′10′′ 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167

4′11′′ 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173

5′ 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179

5′1′′ 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185

5′2′′ 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191

5′3′′ 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197

5′4′′ 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204

5′5′′ 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210

5′6′′ 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216

5′7′′ 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223

5′8′′ 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230

5′9′′ 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236

5′10′′ 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243

5′11′′ 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250

6′ 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 298

6′1′′ 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265

6′2′′ 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272

6′3′′ 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279

Daily Calorie Needs

Estimated Calorie Requirementsa

This chart shows how many calories are recommended for males and females in all 

age groups. You may need more or less calories depending on how active you are. 

Gender Age (years) Sedentaryb

Moderately 

Activec Actived

Child 2–3 1,000–1,200 1,000−1,400e 1,000−1,400e

Female f 4–8 1,200–1,400 1,400–1,600 1,400–1,800

9–13 1,400–1,600 1,600–2,000 1,800–2,200

14–18 1,800 2,000 2,400

19–30 1,800–2,000 2,000–2,200 2,400

31–50 1,800 2,000 2,200

51+ 1,600 1,800 2,000–2,200

Male 4–8 1,200–1,400 1,400–1,600 1,600–2,000

9–13 1,600–2,000 1,800–2,200 2,000–2,600

14–18 2,000–2,400 2,400–2,800 2,800–3,200

19–30 2,400–2,600 2,600–2,800 3,000

31–50 2,200–2,400 2,400–2,600 2,800–3,000

51+ 2,000–2,200 2,200–2,400 2,400–2,800

a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine (IOM) Dietary Reference Intakes 

macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as 

determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for 

that height to give a body mass index (BMI) of 21.5 for adult females and 22.5 for adult males. 

b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life. 

c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles 

per hour, in addition to the light physical activity associated with typical day-to-day life. 

d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in 

addition to the light physical activity associated with typical day-to-day life. 

e The calorie ranges shown are to accommodate the needs of different ages within the group. For children and adolescents, more 

calories are needed at older ages. For adults, fewer calories are needed at older ages.

f Estimates for females do not include women who are pregnant or breastfeeding.

Source: U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary 

Guidelines for Americans, 2010, page 14. http://www.cnpp.usda.gov/dietaryguidelines.htm

Eat Healthy Your Way 

Top 4 tips for losing weight 

and keeping it off

You’ve decided that you’re ready to get to a healthy weight. Good for you! 

Did you know that this can lower your chance of heart disease, diabetes, and 

certain cancers? And staying at a healthy weight can make you feel better. 

Now, that’s something to look forward to! Losing weight and keeping it off 

takes dedication. Yet, you can do this. 

We wrote this handout to help you get started.

Tip 1: Set a weight goal and learn your BMI

Talk to your doctor and set a weight goal together. 

Write how much you would like to weigh here: ______

Write your reasons for wanting to reach (and stay at) a healthy weight:

________________________________________________________________

________________________________________________________________

________________________________________________________________

Tip 2: Eat less—you decide how! 

You know you need to eat less to lose weight. Some people give up sugary 

desserts to help lower calories. Others find measuring their foods and 

watching portions is the key. Often, making just a few changes can help with 

weight loss. 

How will you choose to eat less each day?

Tips to eating fewer calories:

❑ Limit high-calorie snacks. Instead, choose 

lower calorie, healthy snacks, such as a carrot 

with a low-fat dip or a few whole-wheat

crackers with a teaspoon of peanut butter.

❑ Skip or share sugary and high-fat desserts.

Instead, eat a piece of fresh fruit. Or add cut 

up fruit to low-fat plain yogurt.

❑ Cut back on high-calorie beverages. If you 

drink alcohol, limit the amount you drink. Drink water 

instead of soft drinks. Instead of drinking a jumbo-sized juice, drink a 

small glass of 100% fruit juice or eat a piece of fresh fruit.

❑ Eat smaller portions. Use a measuring cup to get a true view of how 

much you are eating. Many people are surprised to learn they are eating 

much more than they think until they measure their food!

What’s the right weight 

for my height? 

Check your body mass 

index, or BMI for short. 

BMI is a measure of an 

adult’s body fat based on 

height and weight. 

To learn more and get your 

measurement today, visit

www.nhlbisupport.com/bmi

Write your BMI here:

___________

(turn over please)

For more 

information, visit 

www.healthfinder.gov


Small changes can 

make a large difference 

Tip 3: Keep track of what you are eating

Studies show that tracking all your meals, snacks, and drinks can help 

weight loss. Keeping track will give you an idea of your eating patterns. It 

also can help you see areas where you are doing well and areas where you 

could improve. For example, are you snacking too much in the evening?

3 ways to track:

❑ Write down everything you eat and drink in a notebook.

❑ Track online at www.choosemyplate.gov.

Click “Assess Your Food Intake” to log what you eat and find out 

how well you’re doing. 

❑ Take a photo of the food with your cell phone to remind you 

of what you ate. 

Tip 4: Add activity! It burns calories

Staying physically active can help you arrive and stay at a healthy 

weight. It makes sense—staying active helps you burn up some of the 

calories from foods. Most of us don’t get enough activity to make up 

for what we eat. 

Go to www.choosemyplate.gov to get tips on how you can stay active. 

You can also find out more about the types and amount of 

activity you need to get the most health benefits. 

And remember, some physical activity is better than none! 

Check off ways you can add activity into your day. Think of other 

things that you could do!

❑ Take the stairs ❑ Walk at lunch ❑ Hike with your kids 

❑ Ride a bike ❑ Take up a sport ❑ Jog in place while watching TV 

❑ Other ways to add activity to my day: 

_________________________________________

The key to staying at a healthy weight? 

Stay motivated! 

Keep this sheet in a handy place to pull out to read 

now and again. Continue with your healthy eating 

and your physical activity habits. And bounce back 

if you get off your plan. 

ODPHP Publication No. U0054 January 2011
“Rethink Your Drink” Matching Game

Match the Beverage to Its Calorie Count

Lemonade (20 oz.) 227 cal.

Café latte with fat-free milk (12 oz.) 3 cal.

Regular cola soda (20 oz.) 192 cal.

Sweetened iced tea, bottled (20 oz.) 125 cal.

Unsweetened iced tea, bottled (20 oz.) 0 cal.

Frozen caramel coffee drink with whipped cream (16 oz.) 225 cal.

Chocolate milk, 1% low-fat milk (8 oz.) 165 cal.

Sports drink (20 oz.) 430 cal.

Diet soda with aspartame (20 oz.) 158 cal.

Whole milk (8 oz.) 0 cal.

Fat-free milk (8 oz.) 150 cal.

100% apple juice (12 oz.) 90 cal.

Water 280 cal.

Source: Adapted from Centers for Disease Control and Prevention, Rethink Your Drink 

Web page. http://www.cdc.gov/healthyweight/healthy_eating/drinks.html

Check out these options for reducing calories in your beverages 

Note: These changes could save you up to 650 calories in 1 day!

Occasion Instead of . . . Calories Try . . . Calories

Morning 

coffee 

shop 

Medium café latte (16 oz) 

made with whole milk

265 Small café latte (12 oz) 

made with skim milk

125

Lunchtime 20-oz bottle of nondiet 

soda 

227 Water or diet soda 0

Afternoon 

break

Sweetened lemon iced 

tea from the vending 

machine (16 oz)

180 Sparkling water with 

natural lemon flavor 

(not sweetened)

0

Dinnertime Nondiet ginger ale with 

your meal (12 oz) 

124 Water with a slice of 

lemon or lime, or seltzer 

water with a splash of 

100% fruit juice

0 calories for the 

water, ~30 calories for 

seltzer water with 

juice

Calories 796 125–155

Source: USDA National Nutrient Database for Standard Reference. http://www.nal.usda.gov/fnic/foodcomp/search/

Calorie Log

It can be hard to keep track of everything you eat in a day. Often, we eat more than 

we realize! This log will help you track the foods and beverages that you consume.

You can also track what you eat (and your physical activity) at

www.choosemyplate.gov/supertracker. You can then compare the calories you ate to the 

recommended calories for you based on the Daily Calorie Needs handout. 

Meal Food Calories

Breakfast [At home] Skim milk, 1 cup 83

Breakfast [At home] Toasted oat cereal, 1 cup 111

Breakfast [At home] Banana, medium 105

Breakfast [At home] Coffee, 8 ounces 1% low-fat milk, 1⁄2 cup 61

Total Breakfast Calories 360

Lunch [Office cafeteria] Turkey sandwich: deli turkey (2 ounces) 59

Lunch [Office cafeteria] whole-wheat bread, Swiss cheese (1 slice) 130

Lunch [Office cafeteria] 2 slices lettuce, tomato, mustard 114

Lunch [Office cafeteria] Coleslaw, 1⁄2 cup 134

Lunch [Office cafeteria] Apple, 1 medium 72

Lunch [Office cafeteria] Diet soda, 12 ounces 0

Total Lunch Calories 509

Dinner [Restaurant] Pepperoni pizza, 2 slices 416

Dinner [Restaurant] Parmesan breadsticks, 2 82

Dinner [Restaurant] Caesar salad, 11⁄2 cups 253

Dinner [Restaurant] Iced tea, unsweetened, 16 ounces 5

Dinner [Restaurant] Low-fat vanilla frozen yogurt, 1 cup 241

Total Dinner Calories 997

Snacks [Home, office] Fruit yogurt, nonfat, 8 ounces 87

Snacks [Home, office] Pretzels, 1 ounce 107

Snacks [Home, office] Whole-wheat crackers, 12 114

Snacks [Home, office] Cheddar cheese, 1 ounce 114

Total Snacks Calories 422

Total Daily Calories 2,261
Day 1

Meal Food Calories

Breakfast

Breakfast

Breakfast

Breakfast

Total Breakfast Calories

Lunch

Lunch

Lunch

Lunch

Total Lunch Calories

Dinner

Dinner

Dinner

Dinner

Total Dinner Calories

Snacks

Snacks

Snacks

Snacks

Total Snacks Calories

Total Daily Calories

Day 2 

Meal Food Calories

Breakfast

Breakfast

Breakfast

Breakfast

Total Breakfast Calories

Lunch

Lunch

Lunch

Lunch

Total Lunch Calories

Dinner

Dinner

Dinner

Dinner

Total Dinner Calories

Snacks

Snacks

Snacks

Snacks

Total Snacks Calories

Total Daily Calories
Day 3 

Meal Food Calories

Breakfast

Breakfast

Breakfast

Breakfast

Total Breakfast Calories

Lunch

Lunch

Lunch

Lunch

Total Lunch Calories

Dinner

Dinner

Dinner

Dinner

Total Dinner Calories

Snacks

Snacks

Snacks

Snacks

Total Snacks Calories

Total Daily Calories


 

 

 

 

 

 

 

 

 

 

 

 

10 

tips use SuperTracker 

Nutrition your way Education Series 

10 tips to get started 

SuperTracker is an online tool where you can get a personalized nutrition and activity plan. Track what you 

eat and your activities to see how they stack up, and get tips and support to help you make healthy choices. 

1

create a profile 

page to get a personal calorie limit and food plan; 

register to save your data and access it any time.

Enter information about yourself on the Create Profile 

2compare foods

 Check out Food-A-Pedia to look 

up nutrition info for over 8,000 foods

 and compare foods side by side.
 

3 get your plan

 View My Plan to see your daily food group targets—

what and how much to eat within your calorie 

allowance. 

4track your foods and activities

 Use Food Tracker and Physical Activity Tracker 

to search from a database of over 8,000 foods and 

nearly 800 physical activities to see 

how your daily choices stack up 

against your plan; save favorites 

and copy for easy entry. 

5 build a combo

Try My Combo to link and save foods that you

with one click.

typically eat together, so you can add them to meals 

6run a report 

Go to My Reports to measure

 progress; choose from six reports 

that range from a simple meal summary 

to an indepth analysis of food group 

and nutrient intakes over time. 

7set a goal

Explore My Top 5 Goals to choose up to five personal 

 goals that you want to achieve. 

Sign up for My Coach Center to get 

tips and support as you work toward 

your goals. 

8track your weight Visit My Weight Manager to enter your weight and 

track progress over time; compare 

your weight history to trends in your 

calorie intake and physical activity.

9record a journal entry 

Use My Journal to record daily events; identify 

triggers that may be associated with changes in your 

health behaviors and weight.

10refer a friend! 

Tell your friends and family about SuperTracker; 

 help them get started today. 

United States 

Department of Agriculture

Center for Nutrition 

Policy and Promotion Go to www.ChooseMyPlate.gov for more information. 

DG TipSheet No. 17

December 2011 

USDA is an equal opportunity 

provider and employer.
Today’s Date: _______________________

Tips for Losing Weight and Keeping It Off Evaluation

1=Strongly Disagree 2=Disagree 3=Neither Disagree 

or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I plan to keep track of what I eat for 3 days this week. 1 2 3 4 5

Comments: 

4. I plan to change my eating habits based on the 

information I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the 

information I learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in a helpful way. 1 2 3 4 5

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most useful.

Comments: 

5-1

Workshop 5 

Making Healthy 

Eating Part of Your 

Total Lifestyle

Eat Healthy  Be Active 

Community Workshops 

Workshop 5

5-3

Instructor Guide

Before Workshop Begins 

• Thoroughly read entire workshop and become familiar with the lesson plan. 

• Gather materials needed for the icebreaker and activity. 

– Icebreaker: A variety of whole grain foods, such as whole wheat pasta (cooked 

prior to class), brown rice (cooked prior to class), whole wheat bread (cut into 

portions to try), whole grain crackers, whole grain cereal, etc., serving plates and 

utensils for participants to try foods offered. 

– Activity: No supplies necessary 

• Photocopy handouts (one per participant): 

1. Making Healthy Eating Part of Your Total Lifestyle (2 pages)

2. GO, SLOW, and WHOA Foods (2 pages) 

3. Tips for Using the Nutrition Facts Label (1 page)

4. MyPlate/10 Tips to Enjoy Your Food, But Eat Less (2 pages) 

5. Workshop Evaluation (1 page)

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes)—do this while people are coming into the workshop

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives 

• Objective 1: Learn the concepts of a healthy lifestyle (10 minutes) 

– Review handout: Making Healthy Eating Part of Your Total Lifestyle

• Stretch Break (5 minutes) 

• Objective 2: Learn about foods that should be eaten regularly and those that should 

be eaten only occasionally (5 minutes) 

– Review handout: GO, SLOW, and WHOA Foods
Workshop 5

5-4

• Objective 3: Learn how to read and understand the Nutrition Facts Label

(5 minutes) 

• Activity (5–10 minutes)

– Review handout: Tips for Using the Nutrition Facts Label 

• Increasing Physical Activity (1–2 minutes) 

• Review handout MyPlate and how to use 10 Tips to Enjoy Your Food, But Eat Less 

(2 minutes)

• Wrap-up/Q&A (5 minutes) 

– Reminders of things to try at home:

■ Read the Nutrition Facts Labels to compare food at the grocery store 

■ Continue to build up the amount of physical activity you do each day 

• Ask participants to complete the evaluation form (5 minutes) 
Workshop 5

5-5

Workshop Lesson Plan

Icebreaker Activity—Taste Testing (5 minutes)

Whole Grain Tasting: Gather a variety of different whole grain foods (try items such 

as pasta, rice, cereal, crackers, bread, etc.) and have participants taste a few as they 

come into the workshop. 

Supplies necessary: A variety of whole grain foods, such as whole wheat pasta 

(cooked prior to class), brown rice (cooked prior to class), whole wheat bread (cut into 

portions to try), whole grain crackers, whole grain cereal, etc., serving plates and 

utensils for participants to try foods selected. 

Talking Points—Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you tips for incorporating a healthy diet 

and regular physical activity into your lifestyle. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity 

needed to achieve and maintain good health.

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov. 

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.

 Switch to fat-free or low-fat (1%) milk.

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.
Workshop 5

5-6

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 

for at least 2 hours and 30 minutes each week—children need 60 minutes 

each day.

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes)

1. Learn the concepts of a healthy lifestyle. 

2. Learn about foods that should be eaten regularly and those that should be eaten only 

occasionally. 

3. Learn how to read and understand the Nutrition Facts Label.

Talking Points—Handout: Making Healthy Eating Part of Your Total Lifestyle 

(10 minutes)

Note: These talking points cover all of the key consumer behaviors 

and potential strategies for professionals in the Dietary Guidelines. 

Depending on time/participant questions, you may choose to cover 

just a few bullets under each heading. 

Add More Fruits and Vegetables 

Vegetables 

• Make half your plate vegetables and fruits, especially nutrientpacked ones that are red, orange, and green.

• Include vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all 

count. When eating canned vegetables, choose those labeled as reduced sodium or 

no-salt-added. 

• Add dark green, red, and orange vegetables to soups, stews, casseroles, stir-fries, and 

other main and side dishes. Use dark leafy greens, such as romaine lettuce and 

spinach, to make salads. 

• Focus on dietary fiber—beans and peas are a great source. Add beans or peas to 

salads (e.g., kidney or garbanzo beans), soups (e.g., split peas or lentils), and side 

dishes (e.g., baked beans or pinto beans), or serve as a main dish. 
Workshop 5

5-7

• Keep raw, cut-up vegetables handy for quick snacks. If serving with a dip, choose 

lower calorie options, such as yogurt-based dressings or hummus, instead of sour 

cream or cream cheese-based dips. 

• When eating out, choose a vegetable as a side dish. With cooked vegetables, request 

that they be prepared with little or no fat and salt. With salads, ask for the dressing 

on the side so you can decide how much you use. 

• When adding sauces, condiments, or dressings to vegetables, use small amounts and 

look for lower calorie options (e.g., reduced-fat cheese sauce or fat-free dressing). 

Sauces can make vegetables more appealing, but often add extra calories. 

Fruits

• Use fruit as snacks, salads, or desserts.

• Instead of sugars, syrups, or other sweet toppings, use fruit to top foods such as 

cereal and pancakes. 

• Enjoy a wide variety of fruits, and maximize taste and freshness by adapting your 

choices to what is in season. 

• Keep rinsed and cut-up fruit handy for quick snacks. 

• Use canned, frozen, and dried fruits, as well as fresh fruits. Unsweetened fruit or 

fruit canned in 100% juice is the better choice because light or heavy syrup adds 

sugar and calories. 

• Select 100% fruit juice when choosing juices. 

Bring on the Whole Grains 

• Substitute whole-grain choices for refined grains in breakfast cereals, breads, 

crackers, rice, and pasta. 

• For example, choose 100% whole-grain breads; whole-grain cereals such as oatmeal; 

whole-grain crackers and pasta; and brown rice. Check the ingredients list on 

product labels for the words “whole” or “whole-grain” before the grain ingredient’s 

name. 

• Note that foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” 

“cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain 

products, and may not contain any whole grains. 

• Use the Nutrition Facts Label and the ingredients list to choose whole grains that are 

a good or excellent source of dietary fiber. 
Workshop 5

5-8

• Good sources of fiber contain 10–19% of the Daily Value per serving, and excellent 

sources of dietary fiber contain 20% or more. 

Cut Back on Sodium and Salt 

• Use the Nutrition Facts Label to choose foods lower in sodium. 

• When purchasing canned foods, select those labeled as “reduced sodium,” “low 

sodium” or “ no salt added.” Rinse regular canned foods to remove some sodium. 

Many packaged foods contain more sodium than their made-from-fresh 

counterparts. 

• Use little or no salt when cooking or eating. Trade in your salt shaker for a pepper 

shaker. Spices, herbs, and lemon juice can be used as alternatives to salt to season 

foods with a variety of flavors. 

• Gradually reduce the amount of sodium in your foods. Your taste for salt will change 

over time. 

• Get more potassium in your diet. Food sources of potassium include potatoes, 

cantaloupe, bananas, beans, and yogurt. 

Putting It All Together 

• Start by making small changes and eating a variety of foods that your body needs for 

good health.

Stretch Break (5 minutes)

“Fruit Basket”—a nutrition-themed version of musical chairs

This is a simple game that’s best for a group of at least eight players. Set up a circle with 

enough chairs for all of your players minus one. Next, you’ll need to assign each player a fruit, 

labeling players as strawberry, orange, banana, etc. Two players should be assigned to each 

fruit. One person should remain standing, and everyone else should sit in the chairs. The 

standing person will call out a fruit name, and any player sitting in the circle assigned to that 

fruit then has to jump up and try to find a new seat. The caller also should try as fast as 

possible to sit in one of the open seats. In the end, a player will be left without a seat. That 

player (left standing) will then call out another fruit, and the game continues. For fun, try calling 

out more than one fruit at a time. The caller also has the option of calling out “fruit basket!” 

When that happens, all players get up from their chairs and find a new one. It gets a little crazy 

as everyone tries to get a seat. If needed, you can set a rule that a player getting up from a 

chair must find a new one at least two seats away (to encourage players to get up and run 

around). 
Workshop 5

5-9

Talking Points—Handout: GO, SLOW, and WHOA Foods (5 minutes)

• GO foods contain a low amount of fat and added sugar. They 

are rich in nutrients and relatively low in calories. Examples of 

GO foods include fruits and vegetables, whole-grain foods 

without added fats, fat-free or low-fat (1%) milk and milk 

products, and lean cuts of meat. Enjoy GO foods almost 

any time.

• SLOW foods are higher in fat and added sugar than GO foods. 

Examples of SLOW foods include vegetables prepared with 

added fat (such as butter) and sauces, French toast, fruit canned 

in syrup, and 2% low-fat milk. Have SLOW foods sometimes or less often.

• WHOA foods are the highest in fat and added sugar of the three groups. WHOA 

foods have the most calories, and many are low in nutrients. Examples of WHOA

foods include fried foods; baked goods such as croissants, doughnuts, cakes, and 

pies; whole milk; candy; regular soda; and chips. Have WHOA foods only once in a 

while or on special occasions.

Activity—Using a Nutrition Facts Label (5–10 minutes)

Nutrition Facts Label: Pass out handout Tips for Reading the Nutrition Facts Label

and review the talking points listed below. Depending on the size of the group, you may 

want to pass out a label for each group of 2–3 people to work together to identify 

components of the food label, such as portion size, sodium, etc. 

Supplies necessary: A variety of nutrition facts labels from food containers. 

Talking Points—Handout: Tips for Using the Nutrition Facts Label (5 minutes)

• Look at the serving size and determine how many servings you 

are actually eating.

– If you eat two servings of a food, you will consume double 

the calories.

• Choose foods with less sugar.

– Foods with added sugars (names include sucrose, glucose, 

high fructose corn syrup, corn syrup, maple syrup, and 

fructose) provide calories with few nutrients. Make sure that 

added sugars are not one of the first few ingredients. 
Workshop 5

5-10

• Look for foods low in solid fats (saturated and trans fat) and cholesterol to help 

reduce the risk of heart disease. Choose healthier fats, such as polyunsaturated and 

monounsaturated fats, found in fish, nuts, and vegetable oils.

• Compare sodium in products. Most sodium comes from processed foods. 

– A diet rich in potassium can help reverse some of the effects of sodium on blood 

pressure. 

Talking Points—Increasing Physical Activity (1–2 minutes)

• The Physical Activity Guidelines for Americans recommend that everyone engage in 

regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity

Types of 

Activity

Walking briskly, biking on flat ground, 

line dancing, gardening

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance

Amount If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a 

week

If you choose activities at a vigorous level, do at 

least 1 hour and 15 minutes a week

• You can combine moderate and vigorous activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate activity. 

• Children need 60 minutes of physical activity each day. 

• TODAY’S TIP: Slowly build up the amount of physical activity you choose. 

 Start with 10 minutes of activity, and then add time so you are being active for 

longer each time. 

 As you feel more comfortable, do more by being active more often and increasing 

the pace of your activity. 

• Consider signing up for the Presidential Active Lifestyle Award (PALA+) to help you 

track your physical activity and take small steps to improve your eating habits. 

• If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and choose 

one nutrition goal each week to work toward, you’ll be awarded the PALA+ and 

receive Presidential recognition! (See http://www.presidentschallenge.org) See 

handout in Appendix for more information. 
Workshop 5

5-11

Talking Points—Handouts: MyPlate and 10 Tips (2 minutes)

Talking Points—Wrap-up/Q&A (5 minutes) 

Complete Evaluation Form (5 minutes)

Things to Try at Home

• Read the Nutrition Facts Labels to compare food at the grocery store.

• Slowly build up the amount of physical activity you do each day.

5-13

Workshop 5  Handouts

Eat Healthy Your Way 

Making healthy eating 

part of your total lifestyle

See how it worked for Dwayne Davis

“My doctor said I needed to eat better to help me stay healthier longer. But I 

wasn’t sure where to start after years of eating whatever I wanted. Then she 

suggested I try something called ‘total diet.’ It really isn’t a diet at all—but a way 

of life. The bottom line about total diet is to eat healthy most of the time.

“I stopped thinking of foods as either ‘all good’ or ‘all bad.’ First I started eating 

more healthy foods that were loaded with vitamins, minerals, and fiber. And I ate 

junk food less often and in smaller amounts.”

I challenged myself! 

“I’ve done lots of tough things before. So I challenged myself to see whether I 

could stick to eating healthy for a month. If I could do that, then I knew I was on 

my way to following a good eating plan for life.” 

 Dwayne 

Dwayne’s Week 1: Add more fruits and vegetables

“Adding vegetables was easier than I thought. I found I like broccoli, spinach, 

and cauliflower. Half of a sweet potato cooked in the microwave makes a sweet 

and healthy snack. I replaced my usual cookies at lunch with a piece of fresh 

fruit. The fruit costs less than a candy bar and is loaded with fiber and vitamins.”

Ready to try more vegetables?

Go for the red and orange (sweet potatoes, carrots) and green (broccoli, 

spinach) kinds to get the most nutrients.

Dwayne’s Week 2: Bring on the whole grains!

“Eating 100% whole-wheat bread took some getting used to. 

But now I really like the taste. And it has fiber that fills 

me up for longer than white bread. I even prefer other 

whole grains like brown rice over white rice.” 

Want to eat whole grains too?

Good choices include 100% whole-wheat pasta,

breads, and tortillas. Try rolled oats and brown 

rice too. Read labels. Look for the words “100%

whole wheat” or “whole grain” on the package.

(turn over please)

For more 

information, visit 

www.healthfinder.gov


Small changes can 

make a large difference 

Dwayne’s Week 3: Cut back on salt (sodium) and sugar

“Once I started reading labels, I was surprised at how much sodium is in 

packaged foods. High blood pressure runs in my family and cutting back on 

salt makes a lot of sense health-wise. And sugar? I stopped drinking my daily 

super-sized 64-ounce soft drink. Turned out the drink had 800 calories—about 

half of what many people need for the whole day!”

Limit how often and how much salt you eat. 

Eat less of these salty foods: pickles, soy sauce, hot dogs, lunch meats, 

chips, and pretzels. Look for the words “low sodium” or “no salt added” on 

canned vegetables, vegetable juices, and soups.

Eat fewer sweets.

Cut back on empty calories that offer you no nutrients. Eat fruit instead 

of desserts. Drink fat-free milk, water, or a small glass of 100% juice 

instead of sugary soft drinks.

From Week 4 on: Put it all together for a successful 

healthy eating plan 

“By making small changes over time I was beginning to follow a healthy 

food plan I knew I could stick to. And you know what? I felt better and I 

also lost weight.”

Food experts suggest eating a variety of foods that give you what your

body needs for good health. No food is forbidden—the key is to eat far 

more of the foods that are good for you and less of the foods that aren’t.

The bottom line?

Watch how much you eat of each food. For more about portion and serving 

sizes, visit www.win.niddk.nih.gov/publications/just_enough.htm.

Include these foods in your food plan:

❑ Fruits and vegetables. 

❑ Whole grains, such as brown rice, oats, whole-wheat pasta, and 

whole-grain breads. 

❑ Foods with a lot of calcium, such as fat-free milk and milk products 

like low-fat yogurt and reduced-fat cheese. Spinach, collard greens, 

and kale are a source of calcium.

❑ Lean meats, light meat chicken and turkey, fish, eggs, and beans.

❑ Healthy fats, such as olive oil, canola oil, and nuts. Just watch 

your portions. 

Now that you’ve read Dwayne’s story . . . 

What tips will you try as you follow a healthy total diet?

ODPHP Publication No. U0053 January 2011 
GO, SLOW, and WHOA Foods

Use this chart as a guide to help you and your family make smart food choices. Post it on 

your refrigerator at home, or take it with you to the store when you shop. 

GO foods—Eat almost anytime.

SLOW foods—Eat sometimes or less often.

WHOA foods—Eat only once in a while or for special occasions.

Food Group

GO

Almost anytime foods

(Nutrient-dense foods)

SLOW

Sometimes foods

(Moderate nutrients/calories)

WHOA

Once in a while foods

(Calorie dense foods)

Vegetables Almost all fresh, frozen, and 

canned vegetables without 

added fat and sauces

All vegetables with added fat 

and sauces; oven-baked 

French fries; avocado

Fried potatoes, like French 

fries or hash browns; other 

deep-fried vegetables

Fruits All fresh, frozen, canned in 

juice

100% fruit juice; fruits canned 

in light syrup; dried fruits

Fruits canned in heavy syrup

Breads and 

Cereals

Whole-grain breads, including 

pita bread; tortillas and wholegrain pasta; brown rice; hot and 

cold unsweetened whole-grain 

breakfast cereals

White refined flour bread, 

rice, and pasta; French toast; 

taco shells; cornbread; 

biscuits; granola; waffles and 

pancakes

Croissants; muffins; 

doughnuts; sweet rolls; 

crackers made with trans 

fats; calorically sweetened 

breakfast cereals

Milk and Milk 

Products

Fat-free or 1% low-fat milk; fatfree or low-fat yogurt; part skim, 

reduced-fat, and fat-free 

cheese; low-fat or fat-free 

cottage cheese

2% low-fat milk; processed 

cheese spread

Whole milk; full-fat American,

cheddar, Colby, Swiss, or 

cream cheese; whole-milk 

yogurt

Meats, Poultry, 

Fish, Eggs, 

Beans, and 

Nuts

Trimmed beef and pork; extralean ground beef; chicken and 

turkey without skin; tuna 

canned in water; baked, 

broiled, steamed, or grilled fish 

and shellfish; beans, split peas, 

lentils, tofu; egg whites and egg 

substitutes

Lean ground beef; broiled 

hamburgers; ham, Canadian 

bacon; chicken and turkey 

with skin; low-fat hot dogs; 

tuna canned in oil; peanut 

butter; nuts; whole eggs 

cooked without added fat

Untrimmed beef and pork; 

regular ground beef; fried 

hamburgers; ribs; bacon; 

fried chicken, chicken 

nuggets; hot dogs, lunch 

meats, pepperoni, sausage; 

fried fish and shellfish; whole 

eggs cooked with fat

Sweets and 

Snacks*

Ice milk bars; frozen fruit juice 

bars; low-fat or fat-free frozen 

yogurt and ice-cream; fig 

bars, ginger snaps, baked 

chips; low-fat microwave 

popcorn; pretzels

Cookies and cakes; pies; 

cheesecake; ice cream; 

chocolate; candy; chips; 

buttered microwave popcorn

* Though some of the foods in this row are lower in fat and calories, all sweets and snacks need to be limited, in order to stay 

within one’s daily calorie needs. 
Food Group

GO

Almost anytime foods

(Nutrient-dense foods)

SLOW

Sometimes foods

(Moderate 

nutrients/calories)

WHOA

Once in a while foods

(Calorie dense foods)

Fats/

Condiments

Vinegar; ketchup; mustard; fatfree creamy salad dressing; fatfree mayonnaise; fat-free sour 

cream

Vegetable oil,** olive oil, and 

oil-based salad dressing; soft 

margarine; low-fat creamy 

salad dressing; low-fat 

mayonnaise; low-fat sour 

cream

Butter, stick margarine; lard; 

salt pork; gravy; regular 

creamy salad dressing; 

mayonnaise; tartar sauce; 

sour cream; cheese sauce; 

cream sauce; cream cheese 

dips

Beverages Water, fat-free milk or 1% lowfat milk; diet soda; unsweetened 

iced tea or diet iced tea and 

lemonade

2% low-fat milk; 100% fruit 

juice; sports drinks

Whole milk; regular soda; 

calorically sweetened iced 

teas and lemonade; fruit 

drinks with less than 100% 

fruit juice

** Vegetable and olive oils contain no saturated or trans fats and can be consumed daily, but in limited portions to meet daily 

calorie needs. 

How you choose to prepare or order your food when eating out can quickly turn a less 

healthy food into a healthier option. Choosing baked, broiled, steamed, grilled, and 

microwaved foods saves you from extra fat and calories. See the examples below on how 

similar foods can go from a GO to a SLOW or a WHOA food.

GO 

(eat almost 

anytime) Calories

SLOW

(eat sometimes 

or less often) Calories

WHOA

(eat once

in a while) Calories

Fruit Apple, 1 

medium

72 Baked apple, 1 cup 

slices, with 1 Tbsp. 

butter

193 Apple pie, 

1⁄8 of 9-inch pie

296

Bread 1⁄2 whole-wheat 

bagel 

(31⁄2 inch)

91 1⁄2 plain bagel 

(31⁄2 inch) with 

1 Tbsp. jelly

147 1⁄2 plain bagel 

(31⁄2 inch) with 

1 Tbsp. butter and 

jelly

249

Meat Roasted chicken 

breast without 

skin, 1⁄2 breast

142 Roasted chicken 

breast with skin, 

1⁄2 breast

193 Fried chicken, 

2 drumsticks

386

Source: Adapted from National Heart, Lung, and Blood Institute (NHLBI), We Can! Energize Our 

Families—Parent Program: A Leader’s Guide, pages 116–117. 

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/leadersguide.pdf
Tips for Using the Nutrition Facts Label

Here are some tips for reading the 

label and making smart food 

choices: 

Check servings and calories.

Compare this to how many 

servings you are actually eating.

Eat less sugar. Look for foods 

and beverages low in added sugars. 

Names for added sugars include 

sucrose, glucose, high fructose corn 

syrup, corn syrup, maple syrup, 

and fructose.

Know your fats. Look for foods 

low in saturated and trans fats, and 

cholesterol, to help reduce the risk 

of heart disease. Most of the fats 

you eat should be polyunsaturated 

and monounsaturated fats, such as 

those in fish, nuts, and vegetable oils. 

Reduce sodium (salt) and increase potassium. Research shows that eating less 

than 2,300 milligrams of sodium (about 1 teaspoon of salt) per day may reduce the risk 

of high blood pressure. If you are age 51 or older, African American, or have 

hypertension, diabetes, or chronic kidney disease, aim to eat 1,500 milligrams of sodium 

each day—about 3⁄4 teaspoon. 

To meet the daily potassium recommendation of at least 4,700 milligrams, consume 

fruits and vegetables, and fat-free and low-fat milk products, that are sources of 

potassium, including sweet potatoes, white potatoes, white beans, plain yogurt, prune 

juice, and bananas. These can help reduce some of sodium’s effects on blood pressure. 

® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered 

trademarks of the U.S. Department of Health and Human Services.

Sources: Dietary Guidelines for Americans, A Healthier You, Part III. 

http://www.health.gov/dietaryguidelines/dga2005/healthieryou/contents.htm

National Heart, Lung, and Blood Institute (NHLBI), We Can! Energize Our Families—Parent Program: 

A Leader’s Guide, pages 114–115. 

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/leadersguide.pdf


10

tips 

Nutrition 

Education Series

enjoy your food, 

but eat less
 10 tips to enjoying your meal 

You can enjoy your meals while making small adjustments to the amounts of food on your plate. 

Healthy meals start with more vegetables and fruits and smaller portions of protein and grains. And don’t forget 

dairy—include fat-free or low-fat dairy products on your plate, or drink milk with your meal. 

 get to know the foods you eat

 Use the SuperTracker to find out what kinds of foods 

 and how much to eat and to get tips and support for 

making better food choices. 

take your time

Be mindful to eat slowly, enjoy the taste and 

 textures, and pay attention to how you feel. Use 

hunger and fullness cues to recognize when to eat and 

when you’ve had enough.

 use a smaller plate

Use a smaller plate at meals to help with portion

 control. That way you can finish your entire plate and 

feel satisfied without overeating.

 if you eat out, choose healthier options

Check and compare nutrition information about 

 the foods you are eating. Preparing food at home 

makes it easier to control what is in your meals.

5

 satisfy your sweet tooth in a healthy way 

Indulge in a naturally sweet dessert dish—fruit! 

Serve a fresh fruit cocktail or a fruit 

parfait made with yogurt. For a hot dessert, 

bake apples and top with cinnamon. 

choose to eat some foods 

 more or less often

 Choose more vegetables, fruits, whole grains, and 

fat-free or 1% milk and dairy products. Cut back on foods high 

in solid fats, added sugars, and salt.

1

2

3

4

6

7find out what you need 

Get your personalized plan by using the SuperTracker

to identify your food group targets. Compare the foods 

you eat to the foods you need to eat.

8

 sip smarter

 Drink water or other calorie-free

beverages, 100% juice, or fat-free 

milk when you are thirsty. Soda and other 

sweet drinks contain a lot of sugar and 

are high in calories.

FAT FREE 

9

 compare foods

 Check out the Food-A-Pedia to look up and compare 

nutrition information for more than 8,000 foods.

10

 

make treats “treats,” 

 not everyday foods

 Treats are great once in a while. Just don’t make 

treat foods an everyday choice. Limit sweet treats to special 

occasions. 

United States 

Department of Agriculture 

Center for Nutrition

Policy and Promotion Go to www.ChooseMyPlate.gov for more information. 

DG TipSheet No. 18

December 2011 

USDA is an equal opportunity 

provider and employer. 
Today’s Date: _______________________

Making Healthy Eating Part of Your Total Lifestyle Evaluation

1=Strongly Disagree 2=Disagree 3=Neither Disagree 

or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I will look at the Nutrition Facts Label when food shopping 

this week. 1 2 3 4 5 

Comments: 

4. I plan to change my eating habits based on the 

information I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the 

information learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in a helpful way. 1 2 3 4 5

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most useful.

Comments: 

6-1

Workshop 6 

Physical Activity Is 

Key to Living Well

Eat Healthy  Be Active 

Community Workshops 

Workshop 6

6-3

Instructor Guide

Before Workshop Begins 

• Thoroughly read entire workshop and become familiar with the lesson plan. 

• Choose an activity to do, and gather materials needed for the icebreaker and the 

chosen activity. 

– Icebreaker: Find Someone Who . . . handout for each participant, healthy 

prize items 

– Activity 1: Two soup cans or resistance bands of modest tension for each 

participant 

– Activity 2 (Group Walk): Comfortable shoes to walk in 

• Note: It would be a good idea to let participants know you will be doing some light 

exercising during this workshop and they may want to wear comfortable clothing 

and shoes. 

• Photocopy handouts (one per participant): 

1. Be Active Your Way: A Fact Sheet for Adults (2 pages)

2. Find Someone Who . . . (1 page)

3. Muscle-Strengthening Exercises (6 pages) 

4. My Aerobic and Strengthening Activities Log (1 page)

5. How Many Calories Does Physical Activity Use? (1 page)

6. Workshop Evaluation (1 page)

Workshop Outline 

The workshop should last ~1 hour, including activities. 

• Icebreaker activity (5 minutes)—do this while people are coming into the workshop

• Introduction (5 minutes) 

– Explain the purpose of the workshop 

– Review the Learning Objectives 
Workshop 6

6-4

• Objective 1: Learn the benefits of physical activity and the specific 

recommendations for aerobic and strengthening activities (5–10 minutes) 

– Review handout: Be Active Your Way: A Fact Sheet for Adults

• Objective 2: Learn how to do strength-training activities (5 minutes) 

– Activity (10–15 minutes) Note: Choose ahead of time and gather supplies as 

needed

– Review handout: Muscle-Strengthening Exercises (do activity with this)

• Objective 3: Learn how to develop and maintain a successful plan for physical 

activity. (5–10 minutes) 

– Review handout: My Aerobic and Strengthening Activities Log

• Wrap-up/Q&A (5 minutes) 

– Reminders of things to try at home:

 Work on increasing the amount of time you do physical activity each day 

 Make a plan for physical activity (aerobic and strength training) and keep 

track of your progress

• Ask participants to complete the evaluation form (5 minutes) 
Workshop 6

6-5

Workshop Lesson Plan

Icebreaker Activity (5 minutes) 

“Find Someone Who”: This bingo-like game shows participants the many ways to 

stay active while letting them get to know one another. Pass out the game sheet and ask

participants to walk around the room and talk to one another to learn which physical

activities each likes to do. Participants then sign their names in the boxes for the 

activities they do. Depending on the size of the group, set a limit on how many boxes the 

same person can sign on a participant’s game sheet (usually just two). Award a healthy 

prize (fruit, water bottle, jump rope, etc.) to the first person to get a complete row 

signed. To keep the game going, ask participants to try and complete two rows, a “T” 

pattern, or even the whole grid. It’s helpful to have several prizes on hand to reward 

winners.

Supplies necessary: Find Someone Who . . . handout for each participant, healthy 

prize items. 

Talking Points—Purpose of the Workshop (2–3 minutes)

• Today’s workshop and handouts will give you tips on the amount of physical activity 

you need each day and ways to include physical activity as part of your daily routine. 

• This workshop is based on the Dietary Guidelines for Americans, 2010 and the 

2008 Physical Activity Guidelines for Americans. The Dietary Guidelines provide 

science-based advice for making food choices that promote good health and a 

healthy weight and help prevent disease. The Physical Activity Guidelines provide 

recommendations on the amount, types, and level of intensity of physical activity 

needed to achieve and maintain good health. 

• The Dietary Guidelines provide these selected consumer messages. More 

information about the messages can be found at http://www.ChooseMyPlate.gov. 

– Balancing Calories

 Enjoy your food, but eat less. 

 Avoid oversized portions.

– Foods to Increase

 Make half your plate fruits and vegetables.

 Make at least half your grains whole grains.
Workshop 6

6-6

 Switch to fat-free or low-fat (1%) milk.

– Foods to Decrease

 Compare sodium in foods like soup, bread, and frozen meals—and choose 

foods with lower numbers.

 Drink water instead of sugary drinks.

– Healthy eating and physical activity work hand in hand to help us live healthier 

lives. The Physical Activity Guidelines recommend that adults be physically active 

for at least 2 hours and 30 minutes each week—children need 60 minutes each 

day.

 You can stay physically active by doing activities such as walking, dancing, 

bicycling, or gardening and by reducing the amount of time you spend sitting.

Talking Points—Learning Objectives (2–3 minutes)

1. Learn the benefits of physical activity and the specific recommendations for aerobic 

and strengthening activities. 

2. Learn how to do strength-training activities. 

3. Learn how to develop and maintain a successful plan for physical activity.

Talking Points—Handout: Be Active Your Way Fact Sheet (5–10 minutes) 

Getting Started

• Learn the benefits of physical activity.

– Increase your chances for living longer. 

– Decrease risk of heart disease, type-2 diabetes, high blood 

pressure, high cholesterol, stroke, and some types of cancer 

(breast and colon).

– Sleep better.

– Fight depression.

– Build strength.

– Maintain a healthy weight.

– Have fun! 
Workshop 6

6-7

How Much Physical Activity Do I Need? 

Aerobic Activity 

• Adults should get at least 2 hours and 30 minutes each week of aerobic physical 

activity that requires moderate effort or 1 hour and 15 minutes each week of 

aerobic physical activity that requires vigorous effort. 

– Adults need to do aerobic activity for at least 10 minutes at a time for health 

benefits. 

– Adults can do a combination of moderate and vigorous activities each week. In 

general, 1 minute of vigorous activity is equal to 2 minutes of moderate activity. 

• Examples of moderate aerobic activity include walking briskly, biking slowly, 

canoeing, ballroom and line dancing, general gardening, doubles tennis, using a 

manual wheelchair, etc. 

• Examples of vigorous aerobic activity include race walking, jogging, or running, 

biking fast, aerobic or fast dancing, heavy gardening (digging, hoeing), singles 

tennis, etc. 

Muscle Strengthening Activity 

• Adults also should do strengthening activities at least 2 days a week. 

• Examples of strengthening activities include pushups, situps, lifting weights, 

working with resistance bands, and heavy gardening.

– Choose activities that work all the different parts of the body (legs, hips, back, 

chest, stomach, shoulders, and arms).

– Exercises for each muscle group should be repeated 8 to 12 times per session.

Activity—Choose One Ahead of Time (10–15 minutes)

1. Strengthening Exercises: Using resistance bands (if you have them or can get 

them) or soup cans, demonstrate sample strengthening exercises from the National 

Institute on Aging. Select the exercises that work best given your physical space and 

type of chairs. Before working with participants, make sure that you have reviewed 

the exercises and tips. The arm raises, arm curls, and leg raises may be good ones for 

participants to try during the workshop.

Supplies necessary: Two soup cans or resistance bands of modest tension for 

each participant 
Workshop 6

6-8

2. Group Walk: If you are unable to do a strengthening workout during the 

workshop, take participants on a 10–15 minute walk instead. Plan your route ahead 

of time and make sure it is safe and free of potholes and other things that could cause 

missteps or accidents.

Supplies necessary: Comfortable shoes to walk in 

Note: It would be a good idea to let participants know you will be doing some light 

exercising during this workshop and they may want to wear comfortable clothing 

and shoes. 

Talking Points—Handout: Muscle-Strengthening Exercises (5 minutes)

• Demonstrate that a repetition, or rep, is one complete 

movement of an exercise, and that a set is one group of reps—

about 8–12 repetitions. Start out using light weights, such as 1- 

or 2-pound weights (a soup can usually weighs either 1 or 

2 pounds). For those new to strength training, it’s perfectly 

okay to start with no weights at all. Starting out with weights 

that are too heavy can cause injuries. 

• Don’t jerk or thrust weights into position. Use smooth, steady 

movements. 

• Avoid locking your arm and leg joints in a tightly straightened position. 

• Don’t hold your breath. Breathe regularly. 

• Muscle soreness lasting a few days and slight fatigue are normal after musclebuilding exercises, at least at first. 

• If you feel sick or have pain during or after exercise, you’re doing too much. 

• Over time, gradually increase the amount of weight used to build strength. 

Refer participants to the Muscle-Strengthening Exercises handout and encourage them 

to try these exercises at home. More sample exercises can be found at 

http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everydayguide-national-institute-aging-1. 
Workshop 6

6-9

Talking Points—Handout: My Aerobic and Strengthening Activities Log 

(5–10 minutes)

Getting Started

• Think about reasons why you have not been physically active. Note: You may want 

to have the participants share some of their reasons. 

• Pick a physical activity that you like and one that fits into 

your life. 

• Find the time that works best for you. Before work? After the 

kids go to bed? You decide!

• Be active with friends and family who can help you keep up 

with your physical activity plan.

• Consider using a pedometer to track your walking. Set goals to 

increase your number of steps every day or each week. 

• There are health benefits of doing at least 10 minutes of physical activity at a time. 

• Avoid sitting still—take advantage of all opportunities during the day to move! 

– Take the stairs instead of the elevator.

– Park farther away in the parking lot.

– Walk over to a coworker’s desk instead of sending an e-mail. 

Making Exercise Work for You

• Plan your activity for the week ahead of time.

– Aim for at least 2 hours and 30 minutes of moderate physical activity each week. 

 It’s best to spread aerobic activity out over at least 3 days a week. 

– Include strengthening activities 2 days a week to keep your muscles strong.

• Track your time and progress.

• Looking to add to your physical activity? 

– Work toward doubling your weekly activity time to 5 hours per week.

– Replace some of your moderate-level aerobic activities with vigorous aerobic 

activities that make your heart beat even faster. In general, 15 minutes of 

vigorous activity provides the same benefits as 30 minutes of moderate activity.
Workshop 6

6-10

– Vigorous activities include playing basketball, jogging/running, riding a bike 

faster or up hills, swimming laps, jumping rope, aerobic dance, etc.

– Add an extra day to your 2 days of strengthening activities.

• Mix it up: You can do all moderate activities, all vigorous activities, or some of each. 

Don’t forget activities for stronger muscles.

• Avoid injury. You can do this by: 

– Start slowly and build up to more activity.

– Choose activities that are appropriate for your level of fitness.

– Use the right safety gear and sports equipment.

– Choose a safe place to do your activity.

• Sign Up: Keep track of your physical activity (and nutrition goals!) by signing up for 

the Presidential Active Lifestyle Award (PALA+). You also can take small steps to 

improve your eating habits. 

 If you are active for 30 minutes a day, 5 days a week for 6 out of 8 weeks, and 

choose one nutrition goal each week to work toward, you’ll be awarded the 

PALA+ and receive Presidential recognition! (See 

http://www.presidentschallenge.org) See handout in Appendix for more 

information. 

Talking Points—Wrap-up/Q&A (5 minutes) 

Complete Evaluation Form (5 minutes) 

Things to Try at Home

• Work on increasing the amount of time you do physical activity each day

• Make a plan for physical activity (aerobic and strength training) and keep track of your progress.
Workshop 6  Handouts

 

 

 

 

 

 

2008 Physical Activity Guidelines for Americans 

Be Active Your Way: 

A Fact Sheet for Adults 

Finding out what kind and how much 

physical activity you need 

How do I do it? 

It’s your choice. Pick an activity that’s easy to fit 

into your life. Do at least 10 minutes of physical 

activity at a time. Choose aerobic activities that 

work for you. These make your heart beat faster 

and can make your heart, lungs, and blood vessels 

stronger and more fit. Also, do strengthening 

activities which make your muscles do more work 

than usual. 

Why should I be physically active? 

Physical activity can make you feel stronger and 

more alive. It is a fun way to be with your family or 

friends. It also helps you improve your health. 

How many times a week should I be physically active? 

It is up to you, but it is better to spread your 

activity throughout the week and to be active at 

least 3 days a week. 

How do I build up more physical activity? 

Do a little more each time. Once you feel comfortable, 

do it more often. Then you can trade activities 

at a moderate level for vigorous ones that take 

more effort. You can do moderate and vigorous 

activities in the same week. 

How much physical activity do I need to do? 

This chart tells you about the activities that are important for you to do. Do both 

aerobic activities and strengthening activities. Each offers important health benefits. 

And remember, some physical activity is better than none! 

Aerobic Activities 

Muscle Strengthening Activities 

•	 Slowly	build	up	the	amount	of	time	you	do	physical	activities.	The	more	time	you	spend,	the	

more health benefits you gain. Aim for twice the amount of activity in the box above. 

•	 Do	at	least	10	minutes	at	a	time.

•	 You	can	combine	moderate	and	vigorous	activities.

•	 Include	all	the	major	muscle	groups	such	as	legs,	hips,	back,	chest,	stomach,	shoulders,	

and arms. 

•	 Exercises	for	each	muscle	group	should	be	repeated	8	to	12	times	per	session.

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week. 

If you choose vigorous activities, do at least 

1 hour and 15 minutes a week. 

Do these at least 2 days a week. 

Be Active, Healthy, and Happy! 
How can I tell an activity at a moderate level from a vigorous one? 

Vigorous	activities	take	more	effort	than	moderate	ones.	Here	are	just	a	few	moderate	and	vigorous	

aerobic physical activities. Do these for 10 minutes or more at a time. 

•	 Ballroom	and	line	dancing

•	 Biking	on	level	ground	or	with	few	hills

•	 Canoeing

•	 General	gardening	(raking,	trimming	shrubs)	

•	 Sports	where	you	catch	and	throw	

(baseball,	softball,	volleyball)

•	 Tennis	(doubles)

•	 Using	your	manual	wheelchair

•	 Using	hand	cyclers—also	called	ergometers

•	 Walking	briskly

•	 Water	aerobics

•	 Aerobic	dance

•	 Biking	faster	than	10	miles	per	hour

•	 Fast	dancing

•	 Heavy	gardening	(digging,	hoeing)

•	 Hiking	uphill

•	 Jumping	rope

•	 Martial	arts	(such	as	karate)

•	 Race	walking,	jogging,	or	running

•	 Sports	with	a	lot	of	running	

(basketball,	hockey,	soccer)

•	 Swimming	fast	or	swimming	laps

•	 Tennis	(singles)

Moderate Activities 

(I can talk while I do them, but I can’t sing.) 

Vigorous Activities 

(I can only say a few words without stopping to catch my breath.) 

For more information, visit www.healthfinder.gov/getactive
 

Be active your way by choosing activities you enjoy!
 

ODPHP Publication No. U0038 October 2008 
Find Someone Who . . . 

How Do You Stay Active?

Went for a bike ride 

this week Likes to swim Has run in a race before

Goes for a brisk walk 

on most days

Likes to play tennis Has jumped rope 

as an adult

Plays on a 

sports team

Engaged in aerobic 

exercise three times 

last week

Feels good after 

exercising 

Has used a pedometer 

before

Enjoys canoeing 

or kayaking Works in the garden

Prefers to exercise in 

the morning Has weights at home Has tried yoga or Pilates

Prefers to exercise in 

the evening

Muscle-Strengthening Exercises

To do most of the strength exercises here, you need to lift or push weights. You can use 

weights, resistance bands, or common objects from your home. Or, you can use the 

strength-training equipment at a fitness center or gym. Start with light weights and 

gradually increase the amount of weight you use. Note: You can find additional 

exercises to do at home here: http://www.nia.nih.gov/health/publication/exercisephysical-activity-your-everyday-guide-national-institute-aging-1

Working With Weights

You don’t have to go out and buy weights for strength exercises. Find something you can 

hold on to easily. For example, you can make your own weights from unbreakable 

household items:

• Fill a plastic milk jug with sand or water and tape the opening securely closed.

• Fill a sock with dried beans, and tie up the open end.

• Use common grocery items, such as bags of rice, vegetable or soup cans, or bottled 

water.

Working With a Resistance Band

Resistance bands are stretchy elastic bands that come in several strengths, from light to 

heavy. You can use them in some strength exercises instead of weights. 

Wrapping a Resistance Band

1. Lay the band flat in your hand with 

the end toward your pinky finger.

2. Wrap the long end of the band 

around the back of your hand.

3. Grasp firmly.

How Much, How Often? 

Try to do strengthening exercises for all of your major muscle groups on 2 or more days 

per week. But don’t exercise the same muscle group 2 days in a row.
• If you have not done strength training before, you might need to start out using 1- or 

2-pound weights (or no weights at all). Your body needs to get used to strength 

exercises. Starting out with weights that are too heavy can cause injuries.

• It should feel somewhere between hard and very hard for you to lift the weight. It 

shouldn’t feel very, very hard. If you can’t lift a weight 8 times in a row, it’s too heavy 

for you. Reduce the amount of weight.

• Take 3 seconds to lift or push a weight into place, hold the position for 1 second, and 

take another 3 seconds to return to your starting position. Don’t let the weight drop; 

returning it slowly is very important. This is one complete movement of an exercise, 

or a repetition.

• Start by lifting 8 times, working up to 8–12 repetitions for each exercise. If you can’t 

do that many at first, do as many as you can. You may be able to build up to this goal 

over time.

• When you can do two sets of 8–12 repetitions easily, increase the amount of weight 

at the next session. Keep repeating until you can reach your goal, and then maintain 

that level as long as you can.

Safety

• Talk with your doctor if you are unsure about doing a particular exercise. For 

example, if you’ve had hip or back surgery, talk about which exercises might be best 

for you.

• Don’t hold your breath during strength exercises. Holding your breath while 

straining can cause changes in blood pressure. This is especially true for people with 

heart disease. Breathe regularly. 

• Proper form and safety go hand-in-hand. For some exercises, you may want to start 

by alternating arms and work your way up to using both arms at the same time. If it 

is difficult for you to hold hand weights, try using wrist weights.

• To prevent injury, don’t jerk or thrust weights into position. Use smooth, steady 

movements.

• Avoid “locking” your arm and leg joints in a tightly straightened position. To 

straighten your knees, tighten your thigh muscles. This will lift your kneecaps and 

protect them.
• For many of the sample exercises in this guide, you will need to use a chair. Choose a 

sturdy chair that is stable enough to support your weight when seated or when 

holding on during the exercise.

• Muscle soreness lasting a few days and slight fatigue are normal after musclebuilding exercises, at least at first. After doing these exercises for a few weeks, you 

will probably not be sore after your workout.

Overhead Arm Raise

This exercise will strengthen your shoulders and arms. It should make swimming and other 

activities such as lifting and carrying heavy items easier.

1. You can do this exercise while standing or sitting in 

a sturdy, armless chair. Hold weight with palm 

facing upward.

2. Keep your feet flat on the floor, shoulder-width 

apart.

3. Hold weights at your sides at shoulder height with 

palms facing forward. Breathe in slowly.

4. Slowly breathe out as you raise both arms up over 

your head, keeping your elbows slightly bent.

5. Hold the position for 1 second.

6. Breathe in as you slowly lower your arms.

7. Repeat 8–12 times.

8. Rest; then repeat 8–12 more times.

9. As you progress, use a heavier weight and 

alternate arms until you can lift the weight 

comfortably with both arms.

Front Arm Raise

This exercise will strengthen your shoulders and make lifting groceries easier.

1. Stand with your feet shoulder-width apart. Keep your feet flat on the floor 

during the exercise.

2. Hold weights straight down at your sides, with palms facing backward.

3. Keeping them straight, breathe out as you raise both arms in front of you to 

shoulder height.

4. Hold the position for 1 second.

5. Breathe in as you slowly lower your arms.

6. Repeat 8–12 times.

7. Rest; then repeat 8–12 more times.

8. As you progress, use a heavier weight and alternate arms until you can lift the 

weight comfortably with both arms.
Side Arm Raise

This exercise for your shoulders can help you put things up on a shelf or take them down 

more easily.

1. You can do this exercise while standing or sitting in a sturdy, armless 

chair.

2. Keep your feet flat on the floor, shoulder-width apart.

3. Hold hand weights straight down at your sides with palms facing inward. 

Breathe in slowly.

4. Slowly breathe out as you raise both arms to the side, to shoulder height.

5. Hold the position for 1 second.

6. Breathe in as you slowly lower your arms.

7. Repeat 8–12 times.

8. Rest; then repeat 8–12 more times.

9. As you progress, use a heavier weight and alternate arms until you can lift 

the weight comfortably with both arms.

Arm Curl

After a few weeks of doing this exercise for your upper arm muscles, lifting that gallon of milk 

will be much easier.

1. Stand with your feet shoulder-width apart.

2. Hold weights straight down at your sides, palms facing forward. 

Breathe in slowly.

3. Breathe out as you slowly bend your elbows and lift weights toward 

chest. Keep elbows at your sides.

4. Hold the position for 1 second.

5. Breathe in as you slowly lower your arms.

6. Repeat 8–12 times.

7. Rest; then repeat 8–12 more times.

8. As you progress, use a heavier weight and alternate arms until you 

can lift the weight comfortably with both arms.
Arm Curl With Resistance Band

This variation of the Arm Curl uses a resistance band instead of weights.

1. Sit in a sturdy, armless chair with your feet flat on the floor, shoulder-width 

apart.

2. Place the center of the resistance band under both feet. Hold each end of the 

band with palms facing inward. Keep elbows at your sides. Breathe in slowly.

3. Keep wrists straight and slowly breathe out as you bend your elbows and 

bring your hands toward your shoulders.

4. Hold the position for 1 second.

5. Breathe in as you slowly lower your arms.

6. Repeat 8–12 times.

7. Rest; then repeat 8–12 more times.

8. As you progress, use a heavier strength band.

Back Leg Raise

This exercise strengthens your buttocks and lower back. For an added challenge, you can 

modify the exercise to improve your balance.

1. Stand behind a sturdy chair, holding on for balance. Breathe in slowly.

2. Breathe out and slowly lift one leg straight back without bending your 

knee or pointing your toes. Try not to lean forward. The leg you are 

standing on should be slightly bent.

3. Hold position for 1 second.

4. Breathe in as you slowly lower your leg.

5. Repeat 8–12 times.

6. Repeat 8–12 times with other leg.

7. Repeat 8–12 more times with each leg.

8. As you progress, you may want to add ankle weights.
Side Leg Raise

This exercise strengthens hips, thighs, and buttocks. For an added challenge, you can modify 

the exercise to improve your balance.

1. Stand behind a sturdy chair with feet slightly apart, holding on for balance. 

Breathe in slowly.

2. Breathe out and slowly lift one leg out to the side. Keep your back straight 

and your toes facing forward. The leg you are standing on should be 

slightly bent.

3. Hold position for 1 second.

4. Breathe in as you slowly lower your leg.

5. Repeat 8–12 times.

6. Repeat 8–12 times with other leg.

7. Repeat 8–12 more times with each leg.

8. As you progress, you may want to add ankle weights.

Source: National Institute on Aging, Exercise and Physical Activity: Your Everyday Guide. 

http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-nationalinstitute-aging-1
My Aerobic and Strengthening Activities Log

Note: You can also track your physical activity at:

https://www.choosemyplate.gov/SuperTracker 

My goal is to do aerobic activities for a total of 2 hours and 30 minutes this week.

When I did it and for how long

What I did Effort Mon Tue Wed Thu Fri Sat Sun

Total hours 

or minutes

This is the total number of hours or minutes I did these activities this week: hours and 

 min

My goal is to do strengthening activities for a total of 2 days this week.

When I did it

What I did Mon Tue Wed Thu Fri Sat Sun Total days

This is the total days I did these activities this week: days 

Source: 2008 Physical Activity Guidelines for Americans, Be Active Your Way: A Guide for Adults. 

http://health.gov/paguidelines/pdf/adultguide.pdf
1
How Many Calories Does Physical Activity Use?

The number of calories varies depending on many factors including weight, age, and 

environmental conditions. This chart provides an estimate for the number of calories 

males and females may burn doing various activities for 10 minutes at a time. 

Approximate Calories Burned in 10 minutes

Physical Activity Level Men (175–250 lbs) Women (140–200 lbs)

Moderate Physical Activity 

Ballroom and line dancing 50–80 40–60

Bicycling on level ground or with a few hills 50–80 40–60

General gardening (raking, trimming shrubs) 50–80 40–60

Sports where you catch and throw (baseball, softball, volleyball) 50–80 40–60

Tennis (doubles) 50–80 40–60

Using your manual wheelchair 50–80 40–60

Walking briskly 50–80 40–60

Water aerobics 50–80 40–60

Vigorous Physical Activity 

Aerobic dance or fast dance 120–150 100–120

Biking faster than 10 miles per hour 120–150 100–120

Heavy gardening (digging, hoeing) 120–150 100–120

Hiking uphill 120–150 100–120

Jumping rope 120–150 100–120

Martial arts (such as karate) 120–150 100–120

Race walking, jogging, running 120–150 100–120

Sports with a lot of running (basketball, hockey, soccer, singles 

tennis) 120–150 100–120 

Swimming fast or swimming laps 120–150 100–120

Source: Adapted from Move Virginia, Calories Burned During Physical Activities. 

http://www.move.va.gov/download/NewHandouts/PhysicalActivity/

P03_CaloriesBurnedDuringPhysicalActivities.pdf

Today’s Date: _______________________

Physical Activity Is Key to Living Well Evaluation

1=Strongly Disagree 2=Disagree 3=Neither Disagree 

or Agree 4=Agree 5=Strongly Agree

1. The workshop covered useful information. 1 2 3 4 5

Comments: 

2. The workshop activities were helpful. 1 2 3 4 5

Comments: 

3. I plan to increase my physical activity and record it 

on the log this week. 1 2 3 4 5 

Comments: 

4. I plan to change my eating habits based on the

information I learned today. 1 2 3 4 5 

Comments: 

5. I plan to become more active based on the 

information I learned today. 1 2 3 4 5 

Comments: 

6. The instructor presented the information in a helpful way. 1 2 3 4 5

Comments: 

7. Overall, I found the workshop to be very helpful. 1 2 3 4 5

Comments: 

8. Please tell us which materials you found most useful.

Comments: 

A-1

Appendix  Additional Resources 



Presidential Active Lifestyle Award: Activity + Nutrition (PALA+)

Be active. Have fun.

PALA+ promotes physical activity AND good nutrition, because it takes both to lead a healthy lifestyle. Sign up for 

the six-week program to help you maintain or improve your health. Anyone age 6 and older can earn their PALA+ 

today – sign up at www.presidentschallenge.org or use the log on the reverse side.

PHYSICAL ACTIVITY A healthy life is an active life. Youth (6-17 years old) need to be active at least 60 minutes a 

day (or 11,000 steps for girls and 13,000 steps for boys). Adults (18 and older), 30 minutes (or 8500 steps). So, take 

a walk with friends, bike ride after dinner, garden, or play a game of basketball at the park. Get your heart pumping 

and your muscles moving. When you’ve logged six weeks of physical activity, congratulations. You’ve started a 

regular routine for a more active lifestyle.

GOOD NUTRITION

Start eating healthy. It’s easier than you think! Take it one step at a time. Commit to one new healthy eating goal this 

week, and circle it on your weekly PALA+ log. The following week add a different goal – but make sure you continue 

to maintain your healthy eating goal(s) from the week(s) before. Focus on your healthy eating goals every week and 

remember, the more often you incorporate them into your lifestyle, the better you will feel. When you’ve achieved six 

different healthy eating goals, congratulations. You’ve started a routine for a healthier lifestyle.

Tips for Healthy Eating:

Make half your plate fruit and vegetables.

Keep it simple by filling half your plate with fruits 

and vegetables at meal time. The more colorful 

you make your plate; the more likely you are to 

get the vitamins, minerals, and fiber your body 

needs to be healthy. Remember that all forms count – 

fresh, frozen, canned (fruit in water or 100% juice), dried, 

or 100% juice.

Make half the grains you eat whole grains.

An easy way to eat more whole grains is to 

switch from a refined grain food to a wholegrain food. For example, eat whole-wheat bread 

instead of white bread, brown rice instead of 

white rice, and low-fat popcorn instead of snack chips. 

Read the ingredients list and choose products that list a 

whole-grain ingredient first. Look for things like: “whole 

wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” 

“rolled oats,” “quinoa,” or “wild rice.”

Choose fat-free or low-fat (1%) milk, yogurt, or cheese.

To help build your bones and keep them strong, 

dairy products should be a key part of your diet 

because they provide calcium, vitamin D, and 

many other nutrients your bones need.

Drink water instead of sugary drinks.

Regular soda and other sweet drinks such as 

fruit drinks and energy drinks are high in calories 

because they have a lot of added sugar. Instead, 

reach for a tall glass of water. Try adding a slice 

of lemon, lime or watermelon or a splash of 100% juice to 

your glass of water if you want some flavor.

Choose lean sources of protein.

Meat, poultry, seafood, dry beans or peas, 

eggs, nuts, and seeds are considered part of 

the protein foods group. Select leaner cuts of 

ground beef (label says 90% lean or higher), 

turkey breast, or chicken breast. Grill, roast, poach, or boil 

meat, poultry, or seafood instead of frying. Include beans 

or peas in main dishes such as chili, stews, casseroles, 

salads, tacos, enchiladas, and burritos.

Compare sodium in foods like soup and frozen 

meals and choose foods with less sodium.

Read the Nutrition Facts label to compare 

sodium in foods like soup, bread, canned 

vegetables, and frozen meals – and choose 

the foods with lower amounts. Look for “low 

sodium,” “reduced sodium,” and “no salt added” on 

food packages.

Eat some seafood.

Seafood includes fish (such as salmon, tuna, 

and trout) and shellfish (such as crab, mussels, 

and oysters). Seafood has protein, minerals, and 

omega-3 fatty acids (heart healthy fat). Adults 

should try to eat at least 8 ounces a week of a variety of 

seafood. Children can eat smaller amounts of seafood too.

Pay attention to portion size.

Check to see what the recommended portion sizes of 

foods you eat look like in the bowls, plates, and 

glasses you use at home. For example – check 

3/4 cup cereal, 3 ounces cooked chicken, 1 cup 

milk, 1/2 cup of juice. When dining out avoid 

“supersizing” your meal or buying “combo” meal deals 

that often include large size menu items. Choose small 

size items instead or ask for a “take home” bag and 

wrap up half of your meal to take home before you even 

start to eat.
PRESIDENT’S COUNCIL

ON FITNESS, SPORTS & NUTRITION

www.presidentschallenge.org

I ate seafood

I ate smaller portions 

I drank water instead of sugary drinks 

I chose lean sources of protein

I compared sodium in foods like soup and 

frozen meals and chose foods with less sodium 

Participant Name Age Date Started

Group ID (if applicable) Date Completed Week 1 # of Minutes or

Day Physical Activities Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Select a goal for this week.

Week 2

# of Minutes or

Day Physical Activities Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Circle and continue with last week’s goal, and 

add a new goal.

Week 3 

Day Physical Activities

# of Minutes or

Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Circle and continue with previous goals, and 

add a new goal.

Week 4

Day Physical Activities

# of Minutes or

Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Circle and continue with previous goals, and 

add a new goal.

Week 5 # of Minutes or

Day Physical Activities Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Circle and continue with previous goals, and 

add a new goal.

Week 6 

Day Physical Activities

# of Minutes or

Pedometer Steps

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Healthy Eating—Circle and continue with previous goals, and 

add a new goal.

I made half my plate fruits and vegetables 

At least half of the grains that I ate were whole grains

I chose fat-free or low fat (1%) milk, yogurt, 

or cheese 

Healthy Eating Goals 

INSTRUCTIONS: Online: Create an online account at www.presidentschallenge.org. Participate as an individual or join a group (ID at the top of page 

if applicable). Once you achieve PALA, you’re eligible to receive a certificate! Paper: Use this hard copy log to track your progress. Once completed, 

report your accomplishment and receive your certificate at www.presidentschallenge.org! Or, if part of a group, make sure to return it to your group 

administrator to get recognized.


A-9

Additional Resources

There are many more resources and materials to help you promote healthy eating and 

physical activity in your community. The following sections include the titles of 

materials available from the U.S. Department of Agriculture (USDA), additional helpful 

recipes and menus, more information about the Dietary Guidelines and Physical Activity

Guidelines, and a list of Federal resources related to nutrition and physical activity.

Helpful Materials

The USDA has produced many helpful materials—“Let’s Eat for the Health of It” 

(http://www.choosemyplate.gov/food-groups/downloads/MyPlate/

DG2010Brochure.pdf) offers a wide range of practical tips and appealing photos that 

reflect key recommendations from the guidelines.

The USDA’s 10 Tips Nutrition Education Series (http://www.choosemyplate.gov/

healthy-eating-tips/ten-tips.html) provides consumers and professionals with highquality, easy-to-follow tips in a convenient, printable format. These are perfect for 

posting on a refrigerator. A different Ten Tips handout has been included in each of the

six workshops. There are many other helpful tip sheets in the series, with more being 

added: 

• Choose MyPlate: http://www.choosemyplate.gov/food-groups/downloads/TenTips/

DGTipsheet1ChooseMyPlate.pdf

• Add More Vegetables to Your Day: http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet2AddMoreVegetables.pdf

• Focus on Fruits: http://www.choosemyplate.gov/food-groups/downloads/

TenTips/DGTipsheet3FocusOnFruits.pdf

• Make Half Your Grains Whole: http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

• Got Your Dairy Today?: http://www.choosemyplate.gov/food-groups/downloads/

TenTips/DGTipsheet5GotYourDairyToday.pdf

• Build a Healthy Meal: http://www.choosemyplate.gov/food-groups/downloads/

TenTips/DGTipsheet7BuildAHealthyMeal.pdf

• Healthy Eating for Vegetarians: http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet8HealthyEatingForVegetarians.pdf
A-10

• Smart Shopping for Veggies and Fruits: http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet9SmartShopping.pdf

• Liven up Your Meals With Vegetables and Fruits: http://www.choosemyplate.gov/

foodgroups/downloads/TenTips/DGTipsheet10LivenUpYourMeals.pdf

• Kid-Friendly Veggies and Fruits: http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet11KidFriendlyVeggiesAndFruits.pdf

• Be a Healthy Role Model for Children: http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet12BeAHealthyRoleModel.pdf

• Cut Back on Your Kid’s Sweet Treats: http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet13CutBackOnSweetTreats.pdf

• Salt and Sodium: http://www.choosemyplate.gov/food-groups/downloads/

TenTips/DGTipsheet14SaltAndSodium.pdf

• Eat Seafood Twice a Week: http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet15EatSeafood.pdf 

• Eating Better on a Budget: http://www.choosemyplate.gov/food-groups/downloads/

TenTips/DGTipsheet16EatingBetterOnABudget.pdf

• Use SuperTracker Your Way: http://www.choosemyplate.gov/food-groups/

downloads/TenTips/DGTipsheet17SuperTracker.pdf

• Enjoy Your Food, But Eat Less: http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdf

Helpful Resources

The following Federal Government resources provide reliable, science-based 

information on nutrition and physical activity, as well as an evolving array of tools to 

facilitate Americans’ adoption of healthy choices. 

Federal Guidelines

• Dietary Guidelines for Americans, 2010: 

http://www.health.gov/dietaryguidelines

• 2008 Physical Activity Guidelines for Americans: 

http://www.health.gov/paguidelines
A-11

Nutrition

• U.S. Department of Health and Human Services 

– Health.gov: http://health.gov

– Healthfinder.gov: http://www.healthfinder.gov

– Healthy People: http://www.healthypeople.gov

– Office of Disease Prevention and Health Promotion: http://odphp.hhs.gov

– Office of the Surgeon General—Childhood Overweight and Obesity Prevention 

Initiative: http://www.surgeongeneral.gov/obesityprevention/index.html

– Centers for Disease Control and Prevention: http://www.cdc.gov 

– Food and Drug Administration: http://www.fda.gov

– National Institutes of Health—We Can! (Ways to Enhance Children’s Activity 

and Nutrition): http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/ 

– Let’s Move!: http://www.letsmove.gov (Nutrition and physical activity 

information)

• U.S. Department of Agriculture 

– ChooseMyPlate: http://www.choosemyplate.gov/

– Nutrition.gov: http://www.nutrition.gov

– Center for Nutrition Policy and Promotion: http://www.cnpp.usda.gov

– Food and Nutrition Service: http://www.fns.usda.gov

– Team Nutrition: http://www.fns.usda.gov/tn

– Food and Nutrition Information Center: http://fnic.nal.usda.gov

– National Institute of Food and Agriculture: http://www.nifa.usda.gov

• Recipes and Menus

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

– http://healthymeals.nal.usda.gov/schoolmeals/Recipes/recipefinder.php

– http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/famrec.htm

• Food Safety

– Food Safety Basics: http://www.foodsafety.gov/keep/basics/
A-12

– Educational Materials and Campaigns: 

http://www.fsis.usda.gov/Food_Safety_Education/Available_Downloads/

index.asp 

– Safe Food Handling:

http://www.fsis.usda.gov/Fact_Sheets/7_Steps_Community_Meals/index.asp 

– CDC Vital Signs, Making Food Safer to Eat: 

http://www.cdc.gov/vitalsigns/FoodSafety/index.html 

• Nutrition Facts Label

– http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/default.htm

• Portion Sizes

– Portion Distortion Quiz from NHLBI: http://hp2010.nhlbihin.net/portion/ 

– How Many Fruits and Vegetables Do You Need?: 

http://www.fruitsandveggiesmatter.gov/ 

– Just Enough for You: 

http://www.win.niddk.nih.gov/publications/just_enough.htm 

• Body Mass Index (BMI) 

– http://www.cdc.gov/healthyweight/assessing/bmi/ 

– http://www.nhlbisupport.com/bmi/ 

Physical Activity

• President’s Council on Fitness, Sports, and Nutrition: 

http://www.presidentschallenge.org 

http://www.fitness.gov

• Centers for Disease Control and Prevention: http://www.cdc.gov

– Division of Adolescent and School Health: 

http://www.cdc.gov/HealthyYouth/physicalactivity

– Division of Nutrition, Physical Activity, and Obesity: 

http://www.cdc.gov/nccdphp/dnpa/physical/index.htm

– Healthier Worksite Initiative: 

http://www.cdc.gov/nccdphp/dnpa/hwi/index.htm

• National Physical Activity Plan: http://www.physicalactivityplan.org/
A-13

• Sample Exercises and Information on Physical Activity

http://www.nia.nih.gov/health/publication/exercise-physical-activity-youreveryday-guide-national-institute-aging-1

Answering Questions About the Guidelines

The following information has been extracted from frequently asked questions for each 

set of guidelines (posted on their respective Web sites). A complete set of questions and 

answers can be found at http://www.health.gov/dietaryguidelines/faq.asp and 

http://www.health.gov/paguidelines/faqs.aspx. 

Dietary Guidelines for Americans, 2010

What are the Dietary Guidelines?

The Dietary Guidelines provide advice for making food choices that promote good 

health and a healthy weight and help prevent disease for healthy Americans aged 2 years 

and older. The advice is based on a rigorous review of the scientific evidence through a 

transparent, unbiased process. The Dietary Guidelines are congressionally mandated 

under the 1990 National Nutrition Monitoring and Related Research Act (Public Law 

101-445, Section 301 [7 U.S.C. 5341], Title III). The guidelines are released by the 

Secretaries of the USDA and Health and Human Services (HHS) every 5 years.

Why are the Dietary Guidelines important?

They form the basis of Federal nutrition policy, education, outreach, and food assistance 

programs used by consumers, industry, nutrition educators, and health professionals. 

All Federal dietary guidance for the public is required to be consistent with the Dietary 

Guidelines. The guidelines provide the scientific basis for the Government to speak in 

a consistent and uniform manner. They are used in the development of materials, 

messages, tools, and programs to communicate healthy eating and physical activity to 

the public.

2008 Physical Activity Guidelines for Americans

Why should people be more physically active?

HHS published physical activity guidelines for the first time because being physically 

active is one of the most important steps that Americans of all ages can take to improve 

their health. The 2008 Physical Activity Guidelines for Americans provide sciencebased guidance to help Americans aged 6 years and older improve their health through 
A-14

appropriate physical activity. These guidelines are necessary because of the importance 

of physical activity to the health of Americans, whose current inactivity puts them at 

unnecessary risk. Unfortunately, the latest data show that inactivity among American 

adults and youth remains relatively high and little progress has been made in increasing 

the level of physical activity in the population. 

What are the Physical Activity Guidelines for adults?

Adults should do a minimum of 2 hours and 30 minutes of moderate-intensity aerobic 

activity a week by doing activities like brisk walking, ballroom dancing, or general 

gardening. Or adults can choose 1 hour and 15 minutes (75 minutes) a week of 

vigorous-intensity aerobic physical activity by doing activities like jogging, aerobic 

dancing, and jumping rope. Adults also may choose combinations of moderate- and 

vigorous-intensity aerobic activity. In general, 1 minute of vigorous activity is equal to 

2 minutes of moderate activity. 

Aerobic activity should be performed in episodes of at least 10 minutes, preferably 

spread throughout the week. For additional and more extensive health benefits, adults 

should increase their aerobic physical activity to 5 hours (300 minutes) a week of 

moderate-intensity, 2 hours and 30 minutes a week of vigorous-intensity, or an 

equivalent combination of moderate- and vigorous-intensity aerobic physical activity. 

Additional health benefits are gained by engaging in physical activity beyond this 

amount. Adults also should do muscle-strengthening activities on 2 or more days a week 

to achieve the unique benefits of strengthening activities.

What are the Physical Activity Guidelines for children and adolescents?

Children and adolescents aged 6–17 years should accumulate 1 hour or more of physical 

activity daily. The 1 hour of activity should be mostly aerobic but also should include 

muscle-strengthening and bone-strengthening activities. Youth should include 

vigorous-intensity activity in this 1 hour on at least 3 days a week. They also should do 

muscle-strengthening activities on at least 3 days and bone-strengthening activities on 

at least 3 days a week. It is important to encourage young people to participate in 

physical activities that are appropriate for their age, enjoyable, and offer variety. The 

guidelines list a number of examples of each type of activity for children and 

adolescents.
A-15

Answering Questions About MyPlate

What was the reasoning for developing the new MyPlate icon? 

MyPlate was developed as an effort to promote healthy eating to consumers. The 

MyPlate icon is easy to understand and it helps promote messages based on the Dietary 

Guidelines for Americans, 2010. The new MyPlate icon builds on a familiar image—a 

plate—and is accompanied by messages to encourage consumers to make healthy 

choices. 

Physical activity is not illustrated on the MyPlate icon. What is the rationale 

for the change?

To simplify the image, the MyPlate icon includes only the five food groups to help 

remind consumers to eat healthfully. It does not include all of the messages of the 

Dietary Guidelines. Although not depicted in this icon, physical activity is still very 

important for an overall healthy lifestyle. Balancing healthy eating with regular physical 

activity is essential, and the principles found in the 2008 Physical Activity Guidelines 

for Americans “Be Active Your Way” handout will be emphasized throughout this 

initiative. Resources will be available on the HHS Web site in addition to the USDA 

Center for Nutrition Policy and Promotion’s forthcoming interactive tool, allowing users 

to track and assess their diet and physical activity.

Who is the author of the ChooseMyPlate.gov material?

Everything on the ChooseMyPlate.gov Web site (Daily Food Plan, Food Tracker, Food 

Planner, etc.) was developed by a team of nutritionists, dietitians, economists, and 

policy experts at USDA. The information is based on expert nutrition recommendations 

for Americans aged 2 years and older from the Dietary Guidelines.
You can find more information about eating healthy and being active at 

•	 http://www.health.gov/dietaryguidelines

•	 http://www.health.gov/paguidelines

•	 http://www.healthfinder.gov

•	 http://www.ChooseMyPlate.gov

OFFICE OF

DISEASE

PREVENTION AND

HEALTH

PROMOTION ODPHP Publication No. U0012

April 2012