Office of Disease Prevention 

and Health Promotion 

Eat Healthy · Be Active

Community Workshops 

 

Table of 

Contents 

Best Practices for Implementation ........................ 5 

Workshop 1: Enjoy Healthy Food Choices That Taste 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 Lifestyle . . .5-1 

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

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

Appendix: Certificate of Completion..................... A-2 

Appendix: PALA+ Program Overview .................... A-3 

Appendix: PALA+ Activity and Nutrition Log .............. A-4 

Appendix: Food Safety ................................ A-5 

Appendix: Additional Resources ........................ A-6 

Eat Healthy · Be Active | Workshop Series — Page 3 

 

Best Practices 

for Implementation 

Before being released, the Eat Healthy · Be Active Community Workshops were pilot tested at 10 sites across the 

country, including cooperative extension, worksite wellness programs, faith-based organizations, and parent groups. 

The workshops were designed using low-health literacy principles and were tested with participants of varying 

socioeconomic backgrounds and education levels. After teaching the workshops, pilot site instructors provided 

feedback on their experiences. These are some of the best practices they share. 

FORMING THE WORKSHOP GROUP 

Choose the Time of the Workshop 

• Poll potential participants to determine the time of 

day that works best for them. 

• If you are holding the workshops at a worksite, ask 

the supervisor if participants can bring their lunch 

and hold the workshops during the lunch hour. 

• Keep in mind that participants may be more 

engaged and willing to come to the workshops 

during times of the year that are generally less 

busy. Consider starting the workshops after the 

holidays or after school starts. 

Find Workshop Participants 

• If you are teaching the workshop series more than 

once, ask your previous participants to share their 

positive experiences with friends and to suggest 

new participants for upcoming workshops. 

PREPARING FOR THE WORKSHOPS 

• Be sure to thoroughly review the workshop 

concepts and lesson plan prior to teaching, and use 

the resources in the appendix for more information. 

• The workshops were designed to be used by a 

variety of community leaders and educators, even 

those without a nutrition degree.

Eat Healthy · Be Active | Workshop Series — Page 5 
Eat Healthy · Be Active | Workshop Series — Page 6 

BEST PRACTICES FOR IMPLEMENTATION

 

ADDING ADDITIONAL MATERIALS TO THE WORKSHOPS 

• The Community Workshops are based on the 

Dietary Guidelines for Americans (https://health. 

gov/dietaryguidelines/) and the Physical Activity 

Guidelines for Americans (http://www.health.gov/ 

paguidelines/). The focus of the workshops is to 

give individuals tips and tools to eat healthy and be 

physically active to promote good health and reduce 

the risk of chronic diseases. 

• Depending on the particular needs of your 

participants, you may find you want to focus more 

attention on one area, such as setting goals to reach 

a healthy weight. 

• You can use the Web links in the appendix of the 

Community Workshops materials to find additional 

handouts, tools, and resources that meet the needs 

of your participants. 

Example: if you have PowerPoint access, you may 

want to show the Portion Distortion Quiz (https:// 

www.nhlbi.nih.gov/health/educational/wecan/eatright/portion-distortion.htm) as a visual presentation 

on how food portions have changed. 

• The Presidential Active Lifestyle Award (PALA+) is an 

8-week program that can be added to the workshop 

series. PALA+ empowers participants to select 

physical activity and healthy eating goals each week, 

and those who complete the challenge can earn 

a certificate of achievement from the President’s 

Council on Fitness, Sports & Nutrition (www. 

fitness.gov).
Eat Healthy · Be Active | Workshop Series — Page 7 

BEST PRACTICES FOR IMPLEMENTATION

 

MOTIVATING PARTICIPANTS TO 

ATTEND WORKSHOP SESSIONS 

Give Workshop Reminders 

• Collect email addresses or phone numbers either 

before or at the first workshop to provide reminders 

of upcoming workshops. 

• Consider creating an online calendar to notify 

participants of upcoming workshops. 

Offer Workshop Incentives 

• If you are able, offer participants an incentive to 

come to each workshop, or the entire series of six. 

• Provide items that help participants apply workshop 

concepts such as pedometers, reusable water 

bottles, or stretch bands for muscle strengthening 

activities. 

• If you have larger items such as a cookbook, a gift 

certificate to a grocery store, or a kitchen tool, 

consider holding a raffle at the end of the workshop 

series. For each workshop participants attend, they 

receive a raffle ticket, and the more raffle tickets 

they have at the end of the series, the more likely 

they are to win the prize! 

Take Steps to Motivate Participants 

• If participants already know one another, suggest 

that they “buddy up” to help motivate one another 

to try the tips at the end of each workshop and to 

remind one another of upcoming workshop sessions. 

• To excite participants about the next workshop, 

at the end of each class, give participants a few 

highlights about what will be discussed and remind 

them of the “Things to try at home” listed at the end 

of each workshop. 

OVERALL TIMING AND ANSWERING 

QUESTIONS 

• Each workshop was designed to be completed in 

approximately 60 minutes, including time for a few 

questions and answers during or at the end of the 

workshop. 

• If you are teaching a larger group with many 

questions, you may find you need more than 60 

minutes to complete the workshop. 

Limit the Time You Spend Answering 

Questions 

• Answer a few questions during the class but bring 

index cards for people to write down any questions 

that you don’t have time to address. Then, spend a 

few extra minutes during the beginning of the next 

workshop to answer these questions. This can be 

especially helpful if there is a question you need to 

look up more information to answer. 

• If you have some extra time, consider staying after 

the class to address any lingering questions asked 

during the workshop. 

• Change the layout of chairs so participants aren’t 

sitting too close together. Chairs that are close 

together may encourage more side conversations or 

questions during class and you may need to spend 

some time keeping everyone focused.
Eat Healthy · Be Active | Workshop Series — Page 8 

BEST PRACTICES FOR IMPLEMENTATION

 

ENHANCING STRETCH BREAKS 

AND MUSCLE STRENGTHENING 

ACTIVITIES 

• Consider playing music during the stretch breaks and 

muscle strengthening activities 

Enhance the Stretch Breaks 

• The stretch break will come approximately halfway 

through the class. 

• You may find it helpful to include this as an 

opportunity for everyone to get up and move around. 

• If there are distracted participants, this can also be 

an opportunity to “restart” the class after the break. 

Enhance the Muscle Strengthening 

Activities 

• If you are bringing canned soup or other canned 

goods for participants to use during workshop 6, give 

the cans to the participants to keep. 

• Suggest that they keep the two cans at their desk 

at work or somewhere close at home as reminders 

to do the exercises. Suggest also that they keep a 

printed copy of the exercises close by. 

TASTE TESTING 

• Many of the workshops include taste testing to allow 

participants to try some new foods or foods they do 

not frequently eat. 

• Participants at pilot testing sites really enjoyed trying 

new foods, so you are encouraged to include these 

activities when you are teaching the workshops. 

• Please be mindful of participants with food allergies. 

If you are bringing in packaged items, be sure to 

bring in the container so that participants can check 

the ingredients list if necessary. 

Taste Test the Slow Cooker Recipe 

• For the slow cooker recipe, you may want to prepare 

it ahead of time and bring it to class to taste test. 

• If you are able to, also demo the recipe in class so 

participants can taste the food and see exactly how 

it is prepared. 

• Keep in mind that if you start the slow cooker to cook 

during the workshop, it will not be finished before 

the end of class. 

LAST CLASS 

• To show your appreciation, make the last class 

a celebration of the group’s participation in the 

Community Workshops. 

• You may choose to try a new recipe or bring in a 

different food to taste test. 

Example: One instructor made yogurt parfaits with 

yogurt and fruit for everyone. 

• Don’t forget to award every participant with a 

certificate of completion.

 

Enjoy Healthy Food 

Choices That Taste Great 

WORKSHOP 

1 

Eat Healthy · Be Active 

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 1 — Page 1 and Health Promotion 

 

Table of 

Contents 

Instructor Guide ....................................... 5 

Workshop Lesson Plan .................................. 7 

Handouts ............................................ 15 

Eat Healthy · Be Active | Workshop 1 — Page 3 

1

WORKSHOP 

 

WORKSHOP 

1 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 coop 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 (1 per participant): 

1. Enjoy Healthy Food Choices That Taste 

Great (2 pages) 

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

3. Tips for Healthier Choices (2 pages) 

4. Understanding and Using the Nutrition Facts 

Label (1 page) 

5. Cut Down on Sodium (2 pages) 

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

7. Modifying a Recipe: Lasagna, Recipe 

Makeover (2 pages) 

8. MyPlate 10 Tips to Choose 

MyPlate (2 pages) 

9. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 1 — Page 5 
 

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: List 5 small changes you can make 

to choose foods and beverages with healthier fats, 

less sodium, and less added sugars (5–10 minutes). 

° Review handout: Enjoy Healthy Food Choices 

That Taste Great 

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

° Stretch Break (5 minutes) 

° Review handout: Find Someone Who ... 

• Objective 2: Identify 3 spices, herbs, or salt-free 

seasonings that will give you new ways to eat 

healthfully (5–10 minutes). 

° Review handout: Tips for Healthier Choices 

° Review handout: Understanding and Using the 

Nutrition Facts Label 

° Review handout: Cut Down on Sodium 

° Review handout: Reduce Your Sodium 

(Salt) Intake 

° Activity (5–10 minutes). Note: Choose ahead 

of time and gather supplies. If doing Activity 

1, review MyPlate 10 Tips to Choose MyPlate 

during this time. 

• Objective 3: Use recipe modifications and cooking 

techniques to reduce calories, saturated and trans

fats, sodium, and added sugars (5–10 minutes). 

° Review handout: Modifying a Recipe: Lasagna, 

Recipe Makeover (at-home activity) 

° Increasing Physical Activity (1–2 minutes) 

° Review handout: MyPlate 10 Tips to Choose 

MyPlate (2 minutes) 

• Wrap-Up/Q&A (5 minutes) 

° Reminders of things to try at home: 

• Modify a recipe to make it lower in 

saturated and trans fats, sodium, and/or 

added sugars. 

• Increase physical activity and reduce 

amount of time sitting/screen time. 

• Ask participants to complete the evaluation form

(5 minutes).

Eat Healthy · Be Active | Workshop 1 — Page 6 
 

 

 

WORKSHOP Workshop 1 Lesson Plan 

ICEBREAKER ACTIVITY 

Taste Testing (5 minutes) 

Spices/Herbs/Seasonings 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. 

TALKING POINTS 

Purpose of the Workshop (2–3 minutes) 

• Today’s workshop and handouts will give you 

tips for making meals that both are healthy and 

taste great. 

• This workshop is based on the Dietary Guidelines 

for Americans and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• The Dietary Guidelines supports these selected 

consumer messages. More information 

about the messages can be found at 

www.choosemyplate.gov. 

Everything you eat and drink over time matters. 

The right mix can help you be healthier now and 

in the future. Start with small changes to make 

°

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 

healthier choices you can enjoy. Find your 

healthy eating pattern and maintain it for a 

lifetime. This means: 

• Make half your plate fruits and 

vegetables — focus on whole fruits and 

vary your veggies. 

• Make half your grains whole grains. 

• Move to low-fat or fat-free milk or yogurt. 

• Vary your protein routine. 

• Drink and eat less sodium, saturated and 

trans fats, and added sugars. 

Healthy eating and physical activity are the 

building blocks of a healthier life. The Physical 

Activity Guidelines recommends 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. 

°

Eat Healthy · Be Active | Workshop 1 — Page 7 
Eat Healthy · Be Active | Workshop 1 — Page 8 

WORKSHOP LESSON PLAN

 

EAT HEALTHY YOUR WAY 

Enjoy Healthy Food Choices That Taste Great 

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

lowering sodium 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 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. 

Juan: 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 — I hope your family enjoys it as much as we do! 

For more 

information, visit 

www.healthfinder.gov. 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. 

 

 

TALKING POINTS 

Learning Objectives (2–3 minutes) 

• List 5 small changes you can make to choose foods 

and beverages with healthier fats, less sodium, and 

less added sugars. 

• Identify 3 spices, herbs, or salt-free seasonings that 

will give you new ways to eat healthfully. 

TALKING POINTS 

• Use recipe modifications and cooking techniques to 

reduce calories, saturated and trans fats, sodium, 

and added sugars. 

Handout: Enjoy Healthy Food Choices That Taste Great (5–10 minutes) 

• Select lean cuts of beef or pork or lean ground 

beef (92% lean or higher) and skinless turkey 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 such as 

bacon, sausage, and hot dogs, which tend to be 

higher in sodium and saturated fats. 

• Choose legumes like black or kidney beans or 

black-eyed peas or tofu as a main dish or part of a 

meal as protein sources. 

• Try seafood instead of meat and poultry. Aim to eat 

about 8 ounces of seafood per week. 

• Choose whole-grain cereals that don’t have 

frosting or other 

added sugars; 

add flavor to 

hot wholegrain cereals 

with raisins, 

vanilla, and/or 

cinnamon. 

• Make half your plate fruits and vegetables 

(especially nutrient-packed ones that are red, 

orange, and green, as well as legumes like black or 

kidney beans or black-eyed peas). 

Choose frozen vegetables without sauces and 

canned vegetables that are lower in sodium. 

°

In addition to fresh fruits, use canned, frozen, 

and dried fruits. Look for the canned fruit lowest 

in added sugars. 

°

• Choose water, fat-free or low-fat milk or fortified 

soymilk, or 100% fruit or vegetable juice as 

drinks rather than regular soda, sports drinks, 

energy drinks, fruit drinks, and other sugarsweetened drinks. 

• Instead of a big dessert like regular ice cream, 

cake, pie, or cookies, try a piece of fresh fruit or 

a frozen 100% fruit bar, or split a smaller dessert 

with a friend. 

Small Changes Can 

Make a Large 

Difference 
Eat Healthy · Be Active | Workshop 1 — Page 9 

WORKSHOP LESSON PLAN

Find Someone Who ... 

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

Has a homecooked dinner on 

most nights 

Made half their 

plate fruit and 

vegetables today 

Plays outside 

with their kids or 

grandchildren 

Has fruit for 

dessert often 

Chooses fatfree or low-fat 

milk and dairy 

products 

Doesn’t drink 

soda 

Chooses wholegrain products 

when available 

Engaged in 

aerobic exercise 

3 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 

push-ups and 

planks last week 

Likes 100% 

frozen fruit bars 

Regularly reads 

the Nutrition 

Facts label 

 

VIDEO 

Healthy Can Be Tasty (2–3 minutes) 

health.gov/dietaryguidelines/workshops/ 

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 2). 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 2 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 
Eat Healthy · Be Active | Workshop 1 — Page 10 

WORKSHOP LESSON PLAN

Tips for Healthier Choices 

If you usually buy: Try these: 

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 Lean ground beef (at least 92% lean/8% fat) 

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) 

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 

Baked Goods 

Croissants or brioches Whole grain rolls 

Doughnuts, sweet rolls, 

muffins, scones, or pastries Whole grain English muffins or mini-bagels 

Party crackers Whole grain crackers (choose lower 

in sodium) or air-popped popcorn 

Frosted cake or pound cake Fruit — fresh, frozen, or canned without added sugars 

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

saturated and trans fats, sodium, and added sugars in products. 

Understanding and Using the 

Nutrition Facts Label The U.S. Food and Drug Administration has fnalized a new Nutrition Facts 

label for packaged foods and beverages that will make it easier for you 

to make informed food choices that support a healthy diet. 

Explore it today and discover the wealth of information it contains! 

Servings Per Container 

Servings per container shows the total number of servings 

in the entire food package or container. One package of food 

may contain more than one serving. Some containers may 

also have a dual column label, which shows the amount of 

calories and nutrients in one serving and the entire package. 

Serving Size 

Serving size is based on the amount of food that is 

customarily eaten at one time. The nutrition information 

listed on the Nutrition Facts label is usually based on one 

serving of the food; however, some containers may also have 

information displayed per package. When comparing calories 

and nutrients in different foods, check the serving size in order 

to make an accurate comparison. 

Calories 

Calories refers to the total number of calories, or “energy,” 

supplied from all sources (fat, carbohydrate, protein, and 

alcohol) in one serving of the food. To achieve or maintain a 

healthy weight, balance the number of calories you consume 

with the number of calories your body uses. 2,000 calories a 

day is used for general nutrition advice. However, your calorie 

needs may be higher or lower and vary according to age, 

gender, height, weight, and physical activity level. Check your 

calorie needs at http://www.choosemyplate.gov. 

As a general rule: 

100 calories per serving is moderate 

400 calories per serving is high 

Percent Daily Value 

The percent Daily Value (%DV) shows how much a nutrient 

in one serving of the food contributes to a total daily 

diet. Use the %DV to determine if a serving of the food is high 

or low in an individual nutrient and to compare food products 

(check to make sure the serving size is the same). 

As a general rule: 

5% DV or less of a nutrient per serving is low 

20% DV or more of a nutrient per serving is high 

Nutrients 

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose 

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of. 

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the 

risk of developing high blood pressure and/or cardiovascular disease. Get less than 100% DV of these each day. 

(Note: trans fat has no %DV, so use the amount of grams as a guide) 

Nutrients to get more of: dietary fber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended 

amount of these nutrients, and diets higher in these nutrients can decrease the risk of developing diseases, such as high blood 

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days. 

http://www.fda.gov/nutritioneducation December 2016 

 

 

For entrees like sandwiches, stir-fries, and rice 

TALKING POINTS 

Handouts: Tips for Healthier Choices and Understanding 

and Using the Nutrition Facts Label (5 minutes) 

The Dietary Guidelines recommends a healthy eating 

pattern low in sodium, saturated and trans fats, and 

added sugars. 

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

day. (Adults with prehypertension or hypertension 

would benefit from further reducing sodium intake 

to less than 1,500 mg/day.) 

° HERE’S HOW: Read Nutrition Facts labels and 

choose the option lower in sodium. 

° Choose fresh, frozen (no sauce or seasoning), 

or no-salt-added canned vegetables, and fresh 

poultry, seafood, pork, and lean meat, rather 

than processed meat and poultry. 

° Eat at home more often. Cook foods from 

scratch to control the sodium content of 

dishes — limiting sauces, mixes, and “instant” 

products like flavored rice, instant noodles, and 

ready-made pasta. Flavor foods with herbs and 

spices instead of salt. 

• Consume less than 10% of calories from 

saturated fats. 

° HERE’S HOW: Read Nutrition Facts labels and 

choose the option lower in saturated fats and 

higher in unsaturated fats (polyunsaturated and 

monounsaturated fats). 

° Choose lean meats and poultry and fat-free or 

low-fat dairy products instead of fatty meats 

and poultry and whole or 2% dairy products. 

°

bowls opt for more veggies and less meat and 

choose little or no regular cheese and other 

toppings with saturated fats. 

• Keep trans fats consumption as low as possible. 

HERE’S HOW: Limit foods with partially 

hydrogenated oils or that list on the Nutrition 

Facts label that they contain trans fats. 

°

• Consume less than 10% of calories from 

added sugars. 

HERE’S HOW: Drink water instead of sugarsweetened beverages like regular soda, sports 

drinks, and juice drinks. 

°

Limit portion size and eat few snacks and 

sweets with added sugars like cakes, cookies, 

pie, and ice cream. 

°

Choose unsweetened or no-sugar-added 

versions of canned fruit, fruit sauces (e.g., 

applesauce), and yogurt. 

°

Eat Healthy · Be Active | Workshop 1 — Page 23
Eat Healthy · Be Active | Workshop 1 — Page 11 

WORKSHOP LESSON PLAN

 

TALKING POINTS 

Handouts: Cut Down on Sodium and 

Reduce Your Sodium (Salt) Intake 

(5 minutes) 

• Too much sodium can be bad for your health 

because it can increase your blood pressure. 

• The majority of sodium we consume is in processed 

and restaurant foods. 

• The average sodium intake for Americans ages 2 

years and older is approximately 3,400 mg per day. 

• The Dietary Guidelines recommends reducing 

sodium intake to less than 2,300 mg per day for 

adults ages 14 years and older. Children younger 

than 14 years need less sodium depending on their age. 

ACTIVITY 

Choose one ahead of time (5–10 minutes) 

1. “MyPlate” Drawing: Discuss the MyPlate 10 Tips 

Choose MyPlate handout just before starting this 

activity. 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, protein foods, and low-fat dairy products. 

Ask each participant to show his or her plate and 

describe his or her proposed meal to the group. 

Note: You can include 

examples that may not 

be on a plate like rice 

bowls or soups. 

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 

of sugar 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 1 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. One way to help manage your weight is to 

make small shifts in your diet to reduce calorie 

intake. For example, choosing water instead of a 

sugary drink can help you reduce calorie intake over 

time, which can have an impact on weight. 

Supplies necessary: sugar, can of soda, 

plate, teaspoon

MyPlate, MyWins Healthy Eating Solutions for Everyday Life

Eat Healthy · Be Active | Workshop 1 — Page 25

Get the facts about sodium and salt from the Dietary Guidelines for Americans. Limiting sodium — by 

eating out less and making smart choices at the grocery store — can have health benefits. 

What is sodium?

Sodium is a mineral, and most of the sodium in our foods comes 

from salt. We all need a little sodium to stay healthy. 

Eating too much sodium can lead to high blood pressure 

(hypertension). High blood pressure can raise your risk of having 

a heart attack or stroke. 

The good news is that cutting down on sodium can help lower 

your blood pressure or keep it at a healthy level. 

What foods are high in sodium?

Whenever you add salt to your food, you’re adding sodium. 

But the Dietary Guidelines shows that most of the sodium we 

eat doesn’t come from our saltshakers. Sodium is used by food 

manufacturers and others who prepare foods as a preservative 

and to add flavor, cure meat, thicken sauces, and keep some foods 

moist. That’s why sodium is found in almost all of the processed 

and prepared foods we buy. 

Dishes with many ingredients — like pizza, casseroles, burgers, 

tacos, and sandwiches — tend to have ingredients that are high

in sodium. When making these dishes, limit ingredients that are 

often high in sodium: 

• Processed meats, poultry, and seafood — like deli meats, 

sausages, pepperoni, and sardines

• Sauces, dressings, and condiments 

• Instant products like flavored rice, instant noodles, and

ready-made pasta

Keep in mind that even foods that don’t taste salty may still be 

adding sodium to your diet, especially if you eat them often. For

example, the sodium found in foods like breads and tortillas,

cheese, and condiments can add up.

DIETARY

GUIDELINES

2015-2020 EIGHTH EDITION

FOR AMERICANS Cut Down 

on Sodium

Sodium and salt — what’s the 

difference? 

Since most sodium in our foods 

comes from salt, people use the 

2 words as if they’re the same 

thing. They’re actually a little 

different. Sodium is a mineral 

that’s in salt. Salt is also known 

as sodium chloride.

Adults with hypertension or 

prehypertension can lower 

their blood pressure even more 

by limiting sodium intake to 

1,500 mg a day.

Age range Amount of sodium

Adults* and children

14 years and older Less than 2,300 mg a day 

Children ages

9 to 13 Less than 2,200 mg a day

Children ages Less than 1,900 mg a day 4 to 8

Children ages

2 to 3 Less than 1,500 mg a day

*Adults without hypertension or prehypertension

Key Recommendations: Sodium 

2015–2020 Dietary Guidelines for Americans — Cut Down on Added Sodium — Page 1

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

Resource: http://www.choosemyplate.gov/healthy-eating-style

Reduce Your Sodium (Salt) Intake

Tips for Using Herbs and Spices (Instead of Salt)

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

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

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

Cloves Use in soups, salads, and vegetables.

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

Garlic Use in soups, vegetables, meats, chicken, and stir-fries.

Ginger Use in soups, salads, vegetables, meats, and stir-fries.

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

Nutmeg Use in vegetables, meats, and snacks and in breads in place of sugar.

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

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

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

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

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

• Read the Nutrition Facts labels to choose foods 

that are 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 higher 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.
Eat Healthy · Be Active | Workshop 1 — Page 12 

WORKSHOP LESSON PLAN

 

 

⁄ ⁄

⁄

TALKING POINTS 

Handout: Modifying a Recipe: Lasagna, Recipe Makeover (5–10 minutes) 

There are simple changes you can make when cooking 

to reduce calories, saturated and trans fats, 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, steaming, or microwaving, rather 

than frying. 

• Season foods with herbs, spices, lime or lemon 

juice, and vinegar rather than salt. 

• Use a little oil or spray oils instead of butter and 

stick margarine. 

• Increase the amount of vegetables and/or fruits 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 to reduce the amount of 

saturated fats. 

TIP: Reduce the amount of sugar in a 

recipe by 1 

4 to 1 3. For example, if a recipe 

calls for 1 cup, use 2 3 cup. To enhance the 

favor when sugar is reduced, add vanilla,

cinnamon, or nutmeg. 

1. Cook lasagna noodles according to package 

directions; drain and set aside.

2. In a large skillet, brown beef, onion, and 

mushrooms. Note: Don’t forget to drain the fat 

from the meat after you brown it. 

3. Stir in spaghetti sauce, garlic powder, salt, 

oregano, and basil. 

4. In a 2-quart baking dish (about 11×7×2 inches) 

sprayed with cookingT spray, layer 1/3 of the ake one of your favorite family recipes and revise it to make it lower in saturated and trans fat, sodium, and added lasagna noodles, 1/3 of the sauce, and 1/3 of the sugars and include more vegetables, fruits, and whole grains. Use the space provided to record your new recipe. ricotta cheese and Monterey Jack cheese. 

5. Repeat layers twice.

6. Sprinkle Parmesan cheese on top. 

7. Bake lasagna for 30 min

thoroughly heated and bubbly in a 

preheated 350°F oven. 

8. Let stand for 8 to 10 minutes before cutting 

and serving.

• 1 box lasagna noodles

INSTEAD 1 box whole-wheat 

lasagna noodles

• 1 pound ground beef

INSTEAD 1 pound lean ground beef or 

lean ground turkey

• 1⁄2 cup chopped onion

• 8 ounces sliced mushrooms, optional

INSTEAD 12 ounces sliced 

mushrooms, optional

• 1 jar (about 16 ounces) spaghetti sauce 

• 1 teaspoon garlic powder

• 1⁄2 teaspoon salt

INSTEAD Omit salt

• 1 teaspoon dried leaf oregano, crumbled

• 1⁄2 teaspoon dried leaf basil, crumbled

• 11⁄2 cups ricotta cheese

INSTEAD 11⁄2 cups part-skim 

ricotta cheese

• 2 cups shredded Monterey Jack cheese

INSTEAD 1 cup reduced-fat shredded 

Monterey Jack cheese

• 3⁄4 cup grated Parmesan cheese

INSTEAD 1⁄2 cup reduced-fat grated 

Parmesan cheese

Modifying a Recipe: Lasagna, Recipe Makeover

Source: We Can! Fun Family Recipes & Tips, 

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

TIP: Look for vegetable-based 

sauces without added cheese or meat. 

Compare brands and choose a sauce 

with a lower sodium content. 

INGREDIENTS DIRECTIONS

Recipe Makeover

Recipe makeover for: 

Recipe ingredients: Substitutions I can make: utes or until 

Cooking instructions: New cooking instructions (if needed):
Source: 2008 Physical Activity Guidelines for Americans 

• Children need 60 minutes of physical activity 

each day. 

• TODAY’S TIP: Limit screen time. 

° Limit the amount of time you spend watching TV 

or using 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. 

• Keep track of your physical activity and 

nutrition goals! 

° Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 

° Presidential Active Lifestyle Award (PALA+): An 

awards program of the President’s Council on 

Fitness, Sports & Nutrition that promotes physical 

activity and good nutrition. The 8-week program 

can help you maintain or improve your health, and 

is a great way to help manage and reach your 

health goals. 

• For more information about PALA+, 

visit www.fitness.gov/participate-inprograms/pala/ 

• See the Appendix for a PALA+ log that you 

can print. 

TIP: You can 

combine moderate 

and vigorous

activities. In

general, 1 minute 

of vigorous activity

is equal to 2 

minutes of 

moderate 

activity.

WORKSHOP LESSON PLAN

 

TALKING POINTS 

Increasing Physical Activity (1–2 minutes) 

• The Physical Activity Guidelines for Americans recommends that 

everyone engage in regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity 

Type of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening 

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week 

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance 

If you choose activities at a vigorous level, 

do at least 1 hour and 15 minutes a week Amount 

Eat Healthy · Be Active | Workshop 1 — Page 13 
 

 

 

 

 

 

 

 

 

 

y

TALKING POINTS 

Handouts: MyPlate and 10 Tips (2 minutes) 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

ChooseMyPlate .gov/MyWins

TALKING POINTS 

Wrap-Up/Q&A (5 minutes) 

Things to Try at Home 

• Modify a recipe to make it lower in saturated and trans fats, 

sodium, or added sugars. 

• Reduce amount of screen time and increase physical activity. 

6 Move to low-fat or fat-free 

milk or yogurt 

Choose low-fat or fat-free milk, yogurt, 

and soy beverages (soymilk) to cut back on 

saturated fat. Replace sour cream, cream, and 

regular cheese with low-fat yogurt, milk, and cheese. 

7 Vary your protein routine

 Mix up your protein foods to include 

seafood, beans and peas, unsalted nuts 

and seeds, soy products, eggs, and lean meats 

and poultry. Try main dishes made with beans or seafood 

like tuna salad or bean chili. 

8

Drink and eat beverages and food 

with less sodium, saturated fat, 

and added sugars Use the Nutrition Facts label and ingredients 

list to limit items high in sodium, saturated fat, 

and added sugars. Choose vegetable oils 

instead of butter, and oil-based sauces and dips 

instead of ones with butter, cream, or cheese. 

9

Drink water instead of sugary drinks 

Water is calorie-free. Non-diet soda, energy or sports 

drinks, and other sugar-sweetened drinks contain a 

lot of calories from added sugars and have few nutrients. 

10 Everything you eat and drink matters 

The right mix of foods can help you be healthier 

now and into the future. Turn small changes into 

your “MyPlate, MyWins.” 

1

Find your healthy eating style 

Creating a healthy style means regularly eating a 

variety of foods to get the nutrients and calories you 

need. MyPlate’s tips help you create your own healthy 

eating solutions—“MyWins.” 

2 Make half your plate fruits and vegetables 

Eating colorful fruits and vegetables is important 

because they provide vitamins and minerals and 

most are low in calories. 

3 Focus on whole fruits 

Choose whole fruits—fresh, frozen, dried, 

or canned in 100% juice. Enjoy fruit with 

meals, as snacks, or as a dessert. 

4

Vary your veggies 

Try adding fresh, frozen, or canned 

vegetables to salads, sides, and main 

dishes. Choose a variety of colorful vegetables 

prepared in healthful ways: steamed, sauteed, 

roasted, or raw. 

5 Make half your grains whole grains 

Look for whole grains listed frst or second

on the ingredients list—try oatmeal, 

popcorn, whole-grain bread, and brown rice. 

Limit grain-based desserts and snacks, such 

as cakes, cookies, and pastries.

 Choose MyPlate Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages 

from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. 

Start with small changes to make healthier choices you can enjoy. 

MyPlate 

MyWins

Go to ChooseMyPlate.gov 

for more information. 

Dair

Fruits

Grains

Limit

Protein

Vegetables

Based on the 

Dietary 

Guidelines 

for Americans 

10

tips

Nutrition 

Education Series 

DG TipSheet No. 1

 June 2011 

Revised October 2016

Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider, employer, and lender. 

United States Department of Agriculture 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to instructor. 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to try a recipe makeover this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TODAY’S DATE WORKSHOP 

1 Evaluation 

Eat Healthy · Be Active | Workshop 1 — Page 14 
 

 

 

 

WORKSHOP 

1 Handouts 

1. Enjoy Healthy Food Choices That Taste Great 

2. Find Someone Who... 

3. Tips for Healthier Choices 

4. Understanding and Using the Nutrition Facts Label 

5. Cut Down on Sodium 

6. Reduce Your Sodium (Salt) Intake 

7. Modifying a Recipe: Lasagna, Recipe Makeover 

8. MyPlate 10 Tips to Choose MyPlate 

9. Evaluation

Eat Healthy · Be Active | Workshop 1 — Page 15 

 

 

 

 

EAT HEALTHY YOUR WAY 

Enjoy Healthy Food Choices That Taste Great 

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

lowering sodium and sugar and switching to healthier fats. 

MEET THE PÉREZ FAMILY 

Roberto, Gloria, with son, Juan, 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 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. 

Juan: 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 — I hope your family enjoys it as much as we do! 

For more 

information, visit RECIPE www.healthfinder.gov.

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.

Eat Healthy · Be Active | Workshop 1 — Page 17 
EAT HEALTHY YOUR WAY 

 

 

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 

Instead of ... ✓ 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 lean cuts of ground meat, at least 92% lean/8% fat. Try lean cuts 

of meat like sirloin, tenderloin, round steaks, and roasts. Look for 

99% fat-free ground turkey breast or ground chicken breast. 

Lower Salt, Not Taste! 

Instead of ... ✓ I will ...

Buying already prepared meals 

and processed meats (such as cold 

cuts, hot dogs, and sausages) 

☐ 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 

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

☐ Buy fresh veggies or frozen vegetables without sauces. 

Use herbs to add flavor. 

☐ Look at the Nutrition Facts label and choose the can 

lower/lowest in sodium.

 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 ... ✓ 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 fruits without added sugars. 

☐ Choose fresh or frozen fruit.

Eat Healthy · Be Active | Workshop 1 — Page 18 
 

Find Someone Who ... 

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

Has a homecooked dinner on 

most nights 

Made half their 

plate fruit and 

vegetables today 

Plays outside 

with their kids or 

grandchildren 

Has fruit for 

dessert often 

Chooses fatfree or low-fat 

milk and dairy 

products 

Doesn’t drink 

soda 

Chooses wholegrain products 

when available 

Engaged in 

aerobic exercise 

3 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 

push-ups and 

planks last week 

Likes 100% 

frozen fruit bars 

Regularly reads 

the Nutrition 

Facts label 

Eat Healthy · Be Active | Workshop 1 — Page 19 

 

Tips for Healthier Choices 

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

saturated and trans fats, sodium, and added sugars in products. 

If you usually buy: Try these: 

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 Lean ground beef (at least 92% lean/8% fat) 

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) 

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 

Baked Goods 

Croissants or brioches Whole grain rolls 

Doughnuts, sweet rolls, 

muffins, scones, or pastries Whole grain English muffins or mini-bagels 

Party crackers Whole grain crackers (choose lower 

in sodium) or air-popped popcorn 

Frosted cake or pound cake Fruit — fresh, frozen, or canned without added sugars 

Eat Healthy · Be Active | Workshop 1 — Page 21 
 

Tips for Healthier Choices (continued) 

Fats, Oils, and Salad Dressings 

Stick margarine or butter Olive oil or tub margarine with no trans fat 

Regular mayonnaise Mustard or fat-free or light mayonnaise 

Cream-based salad dressing Oil-based salad dressings, such as 

vinaigrette, lemon juice, or wine vinegar 

Shortening or lard for pan cooking Small amount of oil or 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 

Salted/flavored nuts and seeds Unsalted, plain nuts and seeds 

If you usually buy: Try these: 

Dairy Products 

Whole milk (regular, evaporated, 

or sweetened condensed) 

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

evaporated milk, or a fortified soymilk* 

Ice cream Low-fat or fat-free and no-sugar-added 

versions of ice cream or frozen yogurt 

Sour cream Plain fat-free or low-fat Greek yogurt 

or fat-free 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, part-skim 

cheese, low-calorie processed cheese, etc. 

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

Whole-milk ricotta cheese Part-skim milk ricotta cheese 

Coffee cream (half and half) 

or nondairy creamer Low-fat (1%) or fat-free milk or nonfat dry milk powder 

* Other products sold as “milks” but made from plants (e.g., almond, rice, coconut, and hemp “milks”) may contain 

calcium and be consumed as a source of calcium, but they are not included as part of the dairy group because 

their overall nutritional content is not similar to dairy milk and fortified soy beverages (soymilk). 

Eat Healthy · Be Active | Workshop 1 — Page 22 
 

 

 

Understanding and Using the 

Nutrition Facts Label 

The U.S. Food and Drug Administration has finalized a new Nutrition Facts 

label for packaged foods and beverages that will make it easier for you 

to make informed food choices that support a healthy diet. 

Explore it today and discover the wealth of information it contains! 

Servings Per Container 

Servings per container shows the total number of servings 

in the entire food package or container. One package of food 

may contain more than one serving. Some containers may 

also have a dual column label, which shows the amount of 

calories and nutrients in one serving and the entire package. 

Serving Size 

Serving size is based on the amount of food that is 

customarily eaten at one time. The nutrition information 

listed on the Nutrition Facts label is usually based on one 

serving of the food; however, some containers may also have 

information displayed per package. When comparing calories 

and nutrients in different foods, check the serving size in order 

to make an accurate comparison. 

Calories 

Calories refers to the total number of calories, or “energy,” 

supplied from all sources (fat, carbohydrate, protein, and 

alcohol) in one serving of the food. To achieve or maintain a 

healthy weight, balance the number of calories you consume 

with the number of calories your body uses. 2,000 calories a 

day is used for general nutrition advice. However, your calorie 

needs may be higher or lower and vary according to age, 

gender, height, weight, and physical activity level. Check your 

calorie needs at http://www.choosemyplate.gov. 

As a general rule: 

100 calories per serving is moderate 

400 calories per serving is high 

Percent Daily Value 

The percent Daily Value (%DV) shows how much a nutrient 

in one serving of the food contributes to a total daily 

diet. Use the %DV to determine if a serving of the food is high 

or low in an individual nutrient and to compare food products 

(check to make sure the serving size is the same). 

As a general rule: 

5% DV or less of a nutrient per serving is low 

20% DV or more of a nutrient per serving is high 

Nutrients 

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose 

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of. 

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the 

risk of developing high blood pressure and/or cardiovascular disease. Get less than 100% DV of these each day. 

(Note: trans fat has no %DV, so use the amount of grams as a guide) 

Nutrients to get more of: dietary fiber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended 

amount of these nutrients, and diets higher in these nutrients can decrease the risk of developing diseases, such as high blood 

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days. 

http://www.fda.gov/nutritioneducation December 2016 

Eat Healthy · Be Active | Workshop 1 — Page 23 

 

DIETARY 

GUIDELINES Cut Down 

FOR AMERICANS 

2015-2020 

EIGHTH EDITION on Sodium 

Get the facts about sodium and salt from the Dietary Guidelines for Americans. Limiting sodium — by 

eating out less and making smart choices at the grocery store — can have health benefits. 

What is sodium? 

Sodium is a mineral, and most of the sodium in our foods comes 

from salt. We all need a little sodium to stay healthy. 

Eating too much sodium can lead to high blood pressure 

(hypertension). High blood pressure can raise your risk of having 

a heart attack or stroke. 

The good news is that cutting down on sodium can help lower 

your blood pressure or keep it at a healthy level. 

What foods are high in sodium? 

Whenever you add salt to your food, you’re adding sodium. 

But the Dietary Guidelines shows that most of the sodium we 

eat doesn’t come from our saltshakers. Sodium is used by food 

manufacturers and others who prepare foods as a preservative 

and to add flavor, cure meat, thicken sauces, and keep some foods 

moist. That’s why sodium is found in almost all of the processed 

and prepared foods we buy. 

Dishes with many ingredients — like pizza, casseroles, burgers, 

tacos, and sandwiches — tend to have ingredients that are high 

in sodium. When making these dishes, limit ingredients that are 

often high in sodium: 

• Processed meats, poultry, and seafood — like deli meats, 

sausages, pepperoni, and sardines 

• Sauces, dressings, and condiments 

• Instant products like flavored rice, instant noodles, and 

ready-made pasta 

Keep in mind that even foods that don’t taste salty may still be 

adding sodium to your diet, especially if you eat them often. For 

example, the sodium found in foods like breads and tortillas, 

cheese, and condiments can add up. 

Key Recommendations: Sodium 

Adults* and children Less than 2,300 mg a day 14 years and older 

Children ages Less than 2,200 mg a day 9 to 13 

Children ages Less than 1,900 mg a day 4 to 8 

Children ages Less than 1,500 mg a day 2 to 3 

Age range Amount of sodium 

*Adults without hypertension or prehypertension 

Sodium and salt — what’s the 

difference? 

Since most sodium in our foods 

comes from salt, people use the 

2 words as if they’re the same 

thing. They’re actually a little 

different. Sodium is a mineral 

that’s in salt. Salt is also known 

as sodium chloride.

Adults with hypertension or 

prehypertension can lower 

their blood pressure even more 

by limiting sodium intake to 

1,500 mg a day.

2015–2020 Dietary Guidelines for Americans — Cut Down on Added Sodium — Page 1 

Eat Healthy · Be Active | Workshop 1 — Page 25 
 

How can I cut down on sodium? 

Pay close attention to the foods you choose when you’re grocery shopping 

and eating out. Try making these 5 small changes. 

1. Check the Nutrition Facts label. Before you buy 

a food or drink, look for the amount of sodium on the 

Nutrition Facts label. Compare different options and 

choose the one with the lowest amount. 

You can also look out for foods that are labeled lowsodium, reduced sodium, or no-salt-added. But keep 

in mind that sometimes foods without these labels 

are still lower in sodium — so it’s always a good idea 

to check the Nutrition Facts label. 

2. Find out which foods you eat have the most sodium. You can check out the top 10 sources of sodium 

(www.cdc.gov/salt/sources.htm) to get an idea. For dishes higher in sodium, consider eating smaller portions or 

eating them less often. 

3. Make healthy shifts. Replace higher-sodium foods or ingredients with healthier options. You can: 

Two slices of thick-crust 

pizza with pepperoni 

add up to about 2,270 

mg of sodium — almost 

the daily recommended 

sodium limit for adults 

and children 14 years 

and up!

Snack on unsalted nuts instead Choose fresh skinless chicken Go for fresh, frozen vegetables 

of snacks like salted pretzels and turkey, lean meats, and without sauce, and canned 

seafood instead of processed vegetables with the least 

deli meats or sausages amount of sodium 

When eating out, you can: 

• Ask for the written nutrition information and look for items that are lower in sodium 

• Get dressings and sauces on the side — and add only the amount you need to your meal 

• Ask to have no salt added to your food 

4. Cook more at home. Making your own meals — instead of eating 

at restaurants or buying packaged foods — is a great way to eat less 

sodium because you’re in control. To add flavor, use spices instead of salt 

or packaged sauces and mixes. 

5. Consider the Dietary Approaches to Stop Hypertension (DASH)

eating plan. Based on scientific evidence, the DASH plan helps limit

sodium and unhealthy fats. Think about following the DASH eating plan

at the lower-sodium option of 1,500 mg per day if you have hypertension

or prehypertension. Learn more about it at http://www.nhlbi.nih.gov/

health-topics/dash-eating-plan. 

There are lots of 

different types of salt: 

table salt, kosher salt, 

sea salt, Himalayan salt, 

and more. To lower the 

sodium in your diet, 

you need to cut down 

on all types of salt, 

including salt already 

in foods.

Want to learn more about sodium and how to fnd a healthy eating pattern that works for you or your family?

Check out DietaryGuidelines.gov for more information on the Dietary Guidelines and ChooseMyPlate.gov for online tools,

recipes, and more.

2015–2020 Dietary Guidelines for Americans — Cut Down on Added Sodium — Page 2 

December, 2016 

Eat Healthy · Be Active | Workshop 1 — Page 26 
 

Reduce Your Sodium (Salt) Intake 

• Read the Nutrition Facts labels to choose foods 

that are 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 higher 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 pastas, soups, salads, vegetables, fish, and meats. 

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

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

Cloves Use in soups, salads, and vegetables. 

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

Garlic Use in soups, vegetables, meats, chicken, and stir-fries. 

Ginger Use in soups, salads, vegetables, meats, and stir-fries. 

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

Nutmeg Use in vegetables, meats, and snacks and in breads in place of sugar. 

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

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

Rosemary Use in pastas, 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. 

Resource: http://www.choosemyplate.gov/healthy-eating-style 

Eat Healthy · Be Active | Workshop 1 — Page 27 

 

 

INGREDIENTS 

• 1 box lasagna noodles

INSTEAD 1 box whole-wheat 

lasagna noodles 

• 1 pound ground beef

INSTEAD 1 pound lean ground beef or 

lean ground turkey 

• 1⁄2 cup chopped onion 

• 8 ounces sliced mushrooms, optional

INSTEAD 12 ounces sliced 

mushrooms, optional 

• 1 jar (about 16 ounces) spaghetti sauce 

• 1 teaspoon garlic powder 

• 1⁄2 teaspoon salt

INSTEAD Omit salt 

• 1 teaspoon dried leaf oregano, crumbled 

• 1⁄2 teaspoon dried leaf basil, crumbled 

• 11⁄2 cups ricotta cheese

INSTEAD 11⁄2 cups part-skim 

ricotta cheese 

• 2 cups shredded Monterey Jack cheese

INSTEAD 1 cup reduced-fat shredded 

Monterey Jack cheese 

• 3⁄4 cup grated Parmesan cheese

INSTEAD 1⁄2 cup reduced-fat grated 

Parmesan cheese 

DIRECTIONS 

1. Cook lasagna noodles according to package 

directions; drain and set aside. 

2. In a large skillet, brown beef, onion, and 

mushrooms. Note: Don’t forget to drain the fat 

from the meat after you brown it. 

3. Stir in spaghetti sauce, garlic powder, salt, 

oregano, and basil. 

4. 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, and 1/3 of the 

ricotta cheese and Monterey Jack cheese. 

5. Repeat layers twice. 

6. Sprinkle Parmesan cheese on top. 

7. Bake lasagna for 30 minutes or until 

thoroughly heated and bubbly in a 

preheated 350°F oven. 

8. Let stand for 8 to 10 minutes before cutting 

and serving. 

TIP: Look for vegetable-based 

sauces without added cheese or meat.

Compare brands and choose a sauce 

with a lower sodium content.

Source: We Can! Fun Family Recipes & Tips, 

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

Eat Healthy · Be Active | Workshop 1 — Page 29 
 

Recipe Makeover 

Take one of your favorite family recipes and revise it to make it lower in 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): 

Eat Healthy · Be Active | Workshop 1 — Page 30 
 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

Eat Healthy · Be Active | Workshop 1 — Page 31 
 

 

 

 

 

 

 

 

 

United States Department of Agriculture 

10 MyPlate Based on the tips Dietary 

Nutrition MyWins Guidelines 

Education Series for Americans 

Choose MyPlate 

Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages 

from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. 

Start with small changes to make healthier choices you can enjoy. 

1

Find your healthy eating style 

Creating a healthy style means regularly eating a 

variety of foods to get the nutrients and calories you 

need. MyPlate’s tips help you create your own healthy 

eating solutions—“MyWins.” 

2 Make half your plate fruits and vegetables 

Eating colorful fruits and vegetables is important 

because they provide vitamins and minerals and 

most are low in calories. 

3 Focus on whole fruits 

Choose whole fruits—fresh, frozen, dried, 

or canned in 100% juice. Enjoy fruit with 

meals, as snacks, or as a dessert. 

4

Vary your veggies 

Try adding fresh, frozen, or canned 

vegetables to salads, sides, and main 

dishes. Choose a variety of colorful vegetables 

prepared in healthful ways: steamed, sauteed, 

roasted, or raw. 

Fruits

Vegetables

5 Make half your grains whole grains 

Grains Look for whole grains listed frst or second

on the ingredients list—try oatmeal, 

popcorn, whole-grain bread, and brown rice. 

Limit grain-based desserts and snacks, such 

as cakes, cookies, and pastries. 

6 Move to low-fat or fat-free 

milk or yogurt 

Choose low-fat or fat-free milk, yogurt, 

and soy beverages (soymilk) to cut back on 

saturated fat. Replace sour cream, cream, and 

regular cheese with low-fat yogurt, milk, and cheese. 

Dairy

7 Vary your protein routine

 Mix up your protein foods to include 

seafood, beans and peas, unsalted nuts 

and seeds, soy products, eggs, and lean meats 

and poultry. Try main dishes made with beans or seafood 

like tuna salad or bean chili. 

Protein

8 Drink and eat beverages and food 

Limit

with less sodium, saturated fat, 

and added sugars 

Use the Nutrition Facts label and ingredients 

list to limit items high in sodium, saturated fat, 

and added sugars. Choose vegetable oils 

instead of butter, and oil-based sauces and dips 

instead of ones with butter, cream, or cheese. 

9

Drink water instead of sugary drinks 

Water is calorie-free. Non-diet soda, energy or sports 

drinks, and other sugar-sweetened drinks contain a 

lot of calories from added sugars and have few nutrients. 

10 Everything you eat and drink matters 

The right mix of foods can help you be healthier 

now and into the future. Turn small changes into 

your “MyPlate, MyWins.” 

DG TipSheet No. 1

Center for Nutrition Policy and Promotion Go to ChooseMyPlate. gov June 2011 

USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016 

Eat Healthy · Be Active | Workshop 1 — Page 32 
 

 

 

 

 

 

 

 

 

TODAY’S DATE Evaluation WORKSHOP 

1 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to try a recipe makeover this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 1 — Page 33 

 

Quick, Healthy Meals 

and Snacks 

WORKSHOP 

2 

Eat Healthy · Be Active

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 2 — Page 1 and Health Promotion 

 

WORKSHOP 

2 Table of 

Contents 

Instructor Guide ....................................... 5 

Workshop Lesson Plan .................................. 7 

Handouts ............................................ 15 

Eat Healthy · Be Active | Workshop 2 — Page 3 

 

WORKSHOP 

2 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-salt-added diced tomatoes, 11⁄2 teaspoons 

oregano, 2 cloves of minced garlic, 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. (It 

will take several hours to cook the meal in the 

slow cooker.) 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 (1 per participant): 

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

2. My Shopping List (1 page) 

3. Tips for Eating Out (1 page) 

4. Food Facts: Calorie Labeling on Restaurant 

Menus and Vending Machines (4 pages) 

5. Slow Cooker Tips and Recipes (2 pages) 

6. MyPlate, MyWins Tips: Hacking Your 

Snacks (1 page) 

7. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 2 — Page 5 
 

 

 

 

 

 

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: Identify 3 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: Identify 5 tips to make healthy 

selections when eating out (5 – 10 minutes) 

° Review handout: Tips for Eating Out 

Review handout: Food Facts: Calorie Labeling 

on Restaurant Menus and Vending Machines 

° 

Activity (5 – 10 minutes). Note: If doing 

Activity 1, do it at the beginning of class 

as the icebreaker, so that the food cooks 

during the class 

° 

• Objective 3: Describe 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, MyWins Tips: Hacking 

Your Snacks (2 minutes) 

• Wrap-up/Q&A (5 minutes) 

° Reminders of things to try at home: 

• Calorie labeling on restaurant menus 

can help you make informed decisions 

when eating out. (For more information 

on calorie labeling, visit www.fda.gov/ 

Food/IngredientsPackagingLabeling/ 

LabelingNutrition/ucm436722.) 

• Next time you go to a restaurant, order a 

healthier dish using the tips for choosing 

items lower in calories, saturated and trans 

fat, added sugars, and sodium. 

• Increase the total amount of time you 

spend doing physical activity and reduce 

the amount of time you spend sitting. 

• Ask participants to complete the evaluation form 

(5 minutes)

Eat Healthy · Be Active | Workshop 2 — Page 6 
 

WORKSHOP Workshop 2 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? 

Frequently Sometimes Almost 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 deserve a star. If you answered “sometimes” or “almost never,” don’t give up! This workshop can 

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

Eat Healthy · Be Active | Workshop 2 — Page 7 
WORKSHOP LESSON PLAN

 

 

TALKING POINTS 

Purpose of the Workshop (2 – 3 minutes) 

• Today’s workshop and handouts will give you tips 

for making meals and snacks that both are healthy 

and can be prepared quickly. 

• This workshop is based on the Dietary Guidelines 

for Americans and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• These selected consumer messages are based 

on the Dietary Guidelines. More information 

about the messages can be found at 

www.choosemyplate.gov. 

Everything you eat and drink over time matters. The 

right mix can help you be healthier now and in the 

future. Start with small changes to make healthier 

choices you can enjoy. Find your healthy eating pattern 

and maintain it for a lifetime. This means: 

• Make half your plate fruits and vegetables—focus 

on whole fruits and vary your veggies 

• Make half your grains whole grains 

• Move to low-fat or fat-free milk or yogurt 

• Vary your protein routine 

• Drink and eat less sodium, saturated fat and trans 

fats, and added sugars 

Healthy eating and physical activity are the building 

blocks of a healthier life. The Physical Activity 

Guidelines recommends 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.

Eat Healthy · Be Active | Workshop 2 — Page 8 
WORKSHOP LESSON PLAN

 

 

 

 

 

TALKING POINTS 

Learning Objectives (2 – 3 minutes) 

• Identify 3 tips for preparing meals quickly and how 

to stock your pantry. 

• Identify 5 ways to make healthy selections when 

eating out. 

• Describe 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 with whole-wheat pasta or 

brown rice, cans of no-salt-added vegetables like 

crushed tomatoes and fruits packed without added 

sugars, and fresh or dried spices like garlic. 

• Stock your freezer with lean protein foods like 

frozen chicken breasts, fish, or shellfish and frozen 

vegetables or fruits without sauces. Cook whole 

grains like quinoa or brown rice in a large batch 

and make freezer bags for quick meals. 

• Plan to use leftovers from one meal, such as 

cooked vegetables and meats, in a new and easy 

recipe for the next 

day, such as burritos 

or an omelet. 

• Save time in the 

kitchen by using 

a slow cooker to 

make 2 or 3 healthy 

meals at once.

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 fash . . .

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 2 cloves 

of garlic. I do other fun things instead of cooking for hours. And, we 

can get 3 tasty, healthy suppers in less time than it used to take me to 

cook 1 meal! 

So what are you doing for dinner tonight?

 Why not try what works for Greg, Aponi, and Anh? 

TIP 

Make a quick, 

nutritious meal 

with wholewheat pasta, 

lean meats, and 

frozen or leftover 

vegetables. 

TIP 

Keep canned 

fish on hand for 

quick meals using 

healthy fats. 

TIP 

Save time by 

using a big slow 

cooker. Get 2–3 

healthy suppers 

without spending 

lots of time in the 

kitchen. 

Short on time? Try these tips for making healthier meals...fast! 

EAT HEALTHY YOUR WAY 

Quick, Healthy Snacks and Meals 

For more information, visit www.healthfinder.gov. 

Eat Healthy · Be Active | Workshop 2 — Page 9 
WORKSHOP LESSON PLAN

☐	 ☐	 ☐	

☐	

☐	

☐	

☐	

☐	

☐	

☐	

☐	 ☐	 ☐	

☐	

☐	

My Shopping List

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

Dairy and Eggs Fruits (Fresh, Canned, Baking Items 

Frozen, and Dried) ☐ Fat-free (skim) or low- ☐ Nonstick cooking spray 

fat (1%) milk Fresh Fruits: ☐ Canned evaporated milk—fat 

☐ Fat-free, low-fat, or reduced-fat ☐	 free (skim) or low fat (1%) 

cottage cheese ☐	 ☐	Nonfat dry milk powder 

☐ Low-fat or reduced-fat cheeses ☐	 ☐	Whole-wheat flour 

☐ Fat-free or low-fat plain yogurt Canned Fruits (without ☐ Vegetable oil 

☐ Eggs/egg substitute added sugars):

☐	 Condiments, Sauces, 

Breads, Muffins, and Rolls ☐	 Seasonings, and Spreads 

☐ Whole-grain bread Frozen Fruits (without added sugars): ☐ Oil-based dressings, reduced-

☐ Whole-grain bagels and calorie salad dressings 

English muffins ☐ Salt-free spices and 

☐ Whole-grain tortillas spice blends 

☐ Whole-grain pita bread and Dried Fruits (with limited ☐ Flavored vinegars 

naan bread added sugars for tart fruits): ☐ Salsa or picante sauce 

☐	 ☐	Soy sauce (low sodium) 

☐ Bouillon cubes/granules 

Cereals, Crackers, Rice, (low sodium) 

Noodles, and Pasta Vegetables (Fresh, 

☐	

☐	 Canned, and Frozen) ☐ Unsweetened whole-grain 

cereal, hot or cold Fresh Vegetables: Beverages 

☐ Rice (brown) ☐ No-calorie drinks or mixes 

☐ Quinoa, couscous ☐ 100% fruit and vegetable juices 

☐ Whole-wheat pasta (noodles, (not “juice drinks”) 

spaghetti) Canned Vegetables (low ☐	 ☐	 sodium or no salt added):

☐	

Fats and Oils 

Seafood, Meats, and Poultry ☐	 ☐	Oils (olive, canola, corn, 

☐ White-meat chicken and turkey soybean, sunflower, peanut) 

(skin off) Frozen Vegetables (without sauces): ☐ Tub margarine (with no trans fat) 

☐ Fish and shellfish (not battered) 

☐ Lean ground (92% lean/8% fat) 

beef or turkey 

☐	

Nuts, Seeds, and Soy ☐	95% fat-free sliced whole 

pork or ham ☐ Unsalted whole nuts or seeds 

☐	 ☐	Nut butters (peanut, 

almond, etc.) 

☐ Tofu 

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 canned 

goods. Read the Nutrition Facts label and choose 

those lowest in sodium, saturated and trans fats, 

and added sugars. 

• 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. 

• Be mindful of calories from added sugars and 

saturated fats and limit sodium. 

• Serve breakfast for dinner—omelets with 

vegetables (try mushrooms, red peppers, onions, 

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

and fruit. 

• Make quesadillas (lean protein like grilled chicken 

or beans and fat-free or low-fat cheese on a wholewheat tortilla). 

• Serve soup (a lower-sodium variety) and salad with 

vinaigrette dressing. Dress one or both with a little 

low-fat shredded cheese. 

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. 

Healthier 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. 

• Aim to include at least 2 food groups in your 

snacks. Include vegetables, fruits, whole grains, 

low-fat and fat-free dairy, and protein foods. 

° “Ants on a log” (celery with peanut butter 

and raisins) 

° Fresh, dried, or canned fruit (canned or 

dried without added sugars) with fat-free or 

low-fat yogurt 

° Pre-cut vegetables and hummus and 

low-fat milk 

° Whole-grain (lower-sodium) crackers with fatfree or low-fat cheese 

° Whole-wheat bread or apple slices with 

peanut butter 

° Unsalted whole-grain pretzels or airpopped popcorn 

° Whole-wheat pita bread filled with shredded 

vegetables 

° Canned peaches without added sugars and fatfree or lowfat milk 

Eat Healthy · Be Active | Workshop 2 — Page 10 
WORKSHOP LESSON PLAN

 

 

 

VIDEO 

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

health.gov/dietaryguidelines/workshops/ 

STRETCH BREAK 

“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. 

TALKING POINTS 

Handouts: Tips for Eating Out and Food Facts: Calorie Labeling 

on Restaurant Menus and Vending Machines (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 all-you-can-eat buffet. 

Tips for Reducing Calories 

In restaurants, look for calorie 

information on the menu and 

also consider these tips. 

• For a beverage, ask for 

water or order fat-free or 

low-fat milk or other drinks 

without added sugars. 

• Skip the free chips and 

salsa or bread that comes to the table. 

F D FACTSFrom the U.S. Food and Drug Administration

1

Calorie Labeling on Restaurant Menus 

and Vending Machines

What You Need To Know 

Calorie labeling on restaurant menus and vending 

machines can help you make informed and healthful 

decisions about meals and snacks. 

In today’s busy world, Americans are eating and drinking 

about one-third of their calories away from home. 

Although consumers can fnd calories and other nutrition 

information on the Nutrition Facts label on packaged 

foods and beverages they buy in stores, this type of 

labeling is generally not available in restaurants or visible 

on food from vending machines. 

That’s why the U.S. Food and Drug Administration’s 

(FDA’s) new regulations requiring calorie information on 

restaurant menus and menu boards and on vending 

machines will be especially helpful for consumers.

What You’ll See

Some states, localities, and large restaurant chains were 

already doing their own forms of menu labeling, but this 

information was not consistent across the areas where it 

was implemented. 

Calorie information will now be required on menus and 

menu boards in chain restaurants (and other places 

selling restaurant-type food) and on certain vending 

machines. This new calorie labeling will be consistent 

nationwide and will provide easy-to-understand nutrition 

information in a direct and accessible manner. 

You’ll see calorie labeling on restaurant menus and 

menu boards by May 5, 2017. In most cases, you’ll 

also see calorie labeling for packaged foods sold in 

vending machines by December 1, 2016. However, 

there are certain food products sold from glass-front 

vending machines that may not have calorie labeling 

until July 26, 2018.

July 2016

Eat Healthy · Be Active | Workshop 2 — Page 23

• 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. 

• Load sandwiches/subs/pizza with veggies rather 

than cheese and processed meats like pepperoni 

or sausage. 

• Ask for entrees to be made without sauces or 

butter on the bread.

Eat Healthy · Be Active | Workshop 2 — Page 11 
WORKSHOP LESSON PLAN

 

 

 

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, 

and 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 no-salt-added diced tomatoes, 11⁄2 

teaspoons oregano, 2 cloves of minced garlic, 

can opener. 

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 Food Facts: Calorie Labeling on Restaurant 

Menus and Vending Machines handouts. Then, 

distribute menus from local restaurants. 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 (some with calorie labeling) 

from local restaurants, highlighters or pens 

to highlight or circle healthy options. 

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 

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, then (2) add the meat, and (3) top with liquid (broth, 

water, sauce). 

• Fill the slow cooker between halfway and 2/3 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 1/3 to 

1/2 (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 

www.ag.ndsu.edu/publications/food-nutrition/now-serving-slow-cooker-meals. 

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 it: 

• 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 1-step 

meal preparation and easy clean up.

Eat Healthy · Be Active | Workshop 2 — Page 12 
TIP: You can combine moderate and vigorous 

activities. In general, 1 minute of vigorous 

activity is equal to 2 minutes of moderate 

activity. 

WORKSHOP LESSON PLAN

 

 

TALKING POINTS 

Increasing Physical Activity (1 – 2 minutes) 

• The Physical Activity Guidelines for Americans recommends that 

everyone engage in regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity 

Type of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening 

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week 

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance 

If you choose activities at a vigorous level, 

do at least 1 hour and 15 minutes a week Amount 

Source: 2008 Physical Activity Guidelines for Americans 

• Children need 60 minutes of physical activity ° Presidential Active Lifestyle Award (PALA+): An 

each day. awards program of the President’s Council on 

Fitness, Sports & Nutrition that promotes physical • TODAY’S TIP: Increase physical activity by adding a activity and good nutrition. The 8-week program new activity or spending more time doing an activity can help you maintain or improve your health, and you already enjoy. is a great way to help manage and reach your 

Pick activities that you like to do and that fit into health goals. 

your life. 

° 

• For more information about PALA+, 

° Keep track of your physical activity and gradually visit www.fitness.gov/participate-inincrease it to meet the recommendations. programs/pala/ 

• Keep track of your physical activity and • See the Appendix for a PALA+ log that you 

nutrition goals! can print.

Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 

° 

Eat Healthy · Be Active | Workshop 2 — Page 13 
_______________________ 

_______________________ 

_______________________ 

United States Department of Agricultur e 

MyPlate

MyWins

Hacking your snacks Planning for healthy snacks can help satisfy hunger in between meals 

and keep you moving towards your food group goals. 

Build your own Prep ahead Make it a combo 

Make your own trail mix Portion snack foods into Combine food groups for a 

with unsalted nuts and baggies or containers when satisfying snack—yogurt and 

add-ins such as seeds, you get home from the store berries, apple with peanut 

dried fruit, popcorn, or a so they’re ready to grab-n-go butter, whole-grain crackers 

sprinkle of chocolate chips when you need them with turkey and avocado 

Eat vibrant veggies Snack on the go List more tips 

Spice up raw vegetables with Bring ready-to-eat snacks _______________________ 

dips Try dipping bell peppers, when you’re out A banana, 

carrots, or cucumbers in yogurt (in a cooler), or baby 

hummus, tzatziki, guacamole, carrots are easy to bring 

or baba ganoush along and healthy options 

MPMW Tipsheet No 11 

March 2017 

Based on the Dietary Guidelines f or Americans Center for Nutrition Policy and Promotion 

Go to ChooseMyPlate.gov for more information. USDA is an equal opportunity provider, employer, and lender 

TODAY’S DATE WORKSHOP

Evaluation 2 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

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

restaurant or order take-out. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TALKING POINTS 

Handouts: MyPlate, My Wins Tips: Hacking Your Snacks (2 minutes) 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

ChooseMyPlate .gov/MyWins

TALKING POINTS 

Wrap-Up/Q&A (5 minutes) 

Things to Try at Home 

• Next time you go to a restaurant, make healthy choices using 

the tips for choosing items lower in calories, saturated and 

trans fat, sodium, and added sugars. 

• Increase the total amount of time you spend doing 

physical activity. 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to Instructor. 

Eat Healthy · Be Active | Workshop 2 — Page 14 
 

Handouts 

WORKSHOP 

2 

1. Quick, Healthy Snacks and Meals 

2. My Shopping List 

3. Tips for Eating Out 

4. Food Facts: Calorie Labeling on 

Restaurant Menus and Vending Machines 

5. Slow Cooker Tips and Recipes 

6. MyPlate, MyWins Tips: Hacking Your Snacks 

7. Evaluation

Eat Healthy · Be Active | Workshop 2 — Page 15 

 

 

 

 

EAT HEALTHY YOUR WAY 

Quick, Healthy Snacks and Meals 

Short on time? Try these tips for making healthier meals...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 fash . . .

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 2 cloves 

of garlic. I do other fun things instead of cooking for hours. And, we 

can get 3 tasty, healthy suppers in less time than it used to take me to 

cook 1 meal! 

So what are you doing for dinner tonight?

 Why not try what works for Greg, Aponi, and Anh? 

TIP 

Make a quick, 

nutritious meal 

with wholewheat pasta, 

lean meats, and 

frozen or leftover 

vegetables. 

TIP 

Keep canned 

fish on hand for 

quick meals using 

healthy fats. 

TIP 

Save time by 

using a big slow 

cooker. Get 2–3 

healthy suppers 

without spending 

lots of time in the 

kitchen. 

For more information, visit www.healthfinder.gov. 

Eat Healthy · Be Active | Workshop 2 — Page 17 
 

SMALL CHANGES CAN MAKE A BIG DIFFERENCE 

Hearty, healthy lunches in a snap 

• Sandwich lover? Choose lean protein fillings like grilled 

chicken or those with healthy fatlike tuna. Make sandwiches 

with other fillings such as peanut butter, low-fat cheese, or sliced 

hard-boiled eggs. 

• Load your sandwich with veggies. Along with the standard 

greens a 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 bread or buns. 

• Green salads, anyone? Add lean meats or seafood along with 

fruits, beans, and nuts to your green salads. Try dried cranberries, 

cut-up fruits, 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 how you will try to cut 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 oil-based dressing or vinaigrette instead of 

fries. Or share an order of small fries with a friend. 

• Use mustard, lower calorie mayo, or less regular mayo. 

• Choose the vegetable medley as your side. 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 1 dessert.

Eat Healthy · Be Active | Workshop 2 — Page 18 
 

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

Dairy and Eggs 

☐ Fat-free (skim) or lowfat (1%) milk 

☐ Fat-free, low-fat, or reduced-fat 

cottage cheese 

☐ Low-fat or reduced-fat cheeses 

☐ Fat-free or low-fat plain yogurt 

☐ Eggs/egg substitute 

Breads, Muffins, and Rolls 

☐ Whole-grain bread 

☐ Whole-grain bagels and 

English muffins 

☐ Whole-grain tortillas 

☐ Whole-grain pita bread and 

naan bread 

Cereals, Crackers, Rice, 

Noodles, and Pasta 

☐ Unsweetened whole-grain 

cereal, hot or cold 

☐ Rice (brown) 

☐ Quinoa, couscous 

☐ Whole-wheat pasta (noodles, 

spaghetti) 

Seafood, Meats, and Poultry 

☐ White-meat chicken and turkey 

(skin off) 

☐ Fish and shellfish (not battered) 

☐ Lean ground (92% lean/8% fat) 

beef or turkey 

☐ 95% fat-free sliced whole 

pork or ham 

Fruits (Fresh, Canned, 

Frozen, and Dried) 

Fresh Fruits: 

Canned Fruits (without 

added sugars): 

Frozen Fruits (without added sugars): 

Dried Fruits (with limited 

added sugars for tart fruits): 

Vegetables (Fresh, 

Canned, and Frozen) 

Fresh Vegetables: 

Canned Vegetables (low 

sodium or no salt added): 

Frozen Vegetables (without sauces): 

Nuts, Seeds, and Soy 

☐ Unsalted whole nuts or seeds 

☐ Nut butters (peanut, 

almond, etc.) 

☐ Tofu 

Baking Items 

☐ Nonstick cooking spray 

☐ Canned evaporated milk—fat 

free (skim) or low fat (1%) 

☐ Nonfat dry milk powder 

☐ Whole-wheat flour 

☐ Vegetable oil 

Condiments, Sauces, 

Seasonings, and Spreads 

☐ Oil-based dressings, reducedcalorie salad dressings 

☐ Salt-free spices and 

spice blends 

☐ Flavored vinegars 

☐ Salsa or picante sauce 

☐ Soy sauce (low sodium) 

☐ Bouillon cubes/granules 

(low sodium) 

Beverages 

☐ No-calorie drinks or mixes 

☐ 100% fruit and vegetable juices 

(not “juice drinks”) 

Fats and Oils 

☐ Oils (olive, canola, corn, 

soybean, sunflower, peanut) 

☐ Tub margarine (with no trans fat)

Eat Healthy · Be Active | Workshop 2 — Page 19 

 

 

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 saturated and trans fat, sodium (salt), and added sugars. 

Reading the Menu 

Look for terms such as: 

Baked Lightly sautéed 

Boiled/simmered 

(in wine or lemon juice) Poached 

Broiled Roasted 

Grilled Steamed in its own 

juice (au jus) 

Watch out for terms such as: 

Alfredo Buttery Escalloped 

Au fromage Casserole Fried 

Au gratin Cheese sauce Gravy 

Basted Creamed Hollandaise 

Béarnaise Crispy In cream or 

cream sauce 

Breaded Crusted Pastry crust 

Butter sauce Deep fried Pot pie 

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. 

www.nhlbi.nih.gov/files/docs/public/heart/AIM_Pocket_Guide_tagged.pdf 

Eat Healthy · Be Active | Workshop 2 — Page 21 

 

F D FACTS

From the U.S. Food and Drug Administration 

Calorie Labeling on Restaurant Menus 

and Vending Machines 

What You Need To Know 

Calorie labeling on restaurant menus and vending 

machines can help you make informed and healthful 

decisions about meals and snacks. 

In today’s busy world, Americans are eating and drinking 

about one-third of their calories away from home. 

Although consumers can find calories and other nutrition 

information on the Nutrition Facts label on packaged 

foods and beverages they buy in stores, this type of 

labeling is generally not available in restaurants or visible 

on food from vending machines. 

That’s why the U.S. Food and Drug Administration’s 

(FDA’s) new regulations requiring calorie information on 

restaurant menus and menu boards and on vending 

machines will be especially helpful for consumers. 

What You’ll See 

Some states, localities, and large restaurant chains were 

already doing their own forms of menu labeling, but this 

information was not consistent across the areas where it 

was implemented. 

Calorie information will now be required on menus and 

menu boards in chain restaurants (and other places 

selling restaurant-type food) and on certain vending 

machines. This new calorie labeling will be consistent 

nationwide and will provide easy-to-understand nutrition 

information in a direct and accessible manner. 

You’ll see calorie labeling on restaurant menus and 

menu boards by May 5, 2017. In most cases, you’ll 

also see calorie labeling for packaged foods sold in 

vending machines by December 1, 2016. However, 

there are certain food products sold from glass-front 

vending machines that may not have calorie labeling 

until July 26, 2018. 

July 2016 1

Eat Healthy · Be Active | Workshop 2 — Page 23 
K dsi

Menu Cheeseburger 

Cal. 450 

o r o r o r 

izza SP l i ce Pa sta & Sa u ce Hot Dog C h ee sebu rg er 

Ca l . 380 Ca l . 3 2 0 Ca l. 3 60 Ca l . 45 0 

menus 

o r or 

Fries 

Ca l. 3 70 

Stea m ed Vegg ies 

Ca l. 60 

Ma s hed P atoe s ot

Ca l . 23 0 

8 O u nce C u p 

Apple J u ice Ca l . 1 2 0 or Cra n berry J u ice Ca l . 1 1 0 

2 % Mi lk Ca l . 1 2 0 

C u pca ke Cookie Ch ocolate M i l k Ca l . 19 0 

Ca l . 2 40 Ca l . 23 0 Water Ca l . 0 

1, 200 to 1,400 ca lo ri e s a day is u sed fo r g en e ra l n utriti o n advi ce for 

menu 

children ages 4-8 years and 1,400 to 2,000 calories a day for boards children ages 9-13 years, but calorie needs vary. 

Additional nutrition information available upon request.

F D FACTS 

Where You’ll Find It 

At Restaurants: 

 

 Calorie labeling is required for 

restaurants and similar retail food 

establishments that are part of a 

chain of 20 or more locations. 

For standard menu items, 

calories will be listed clearly and 

prominently on menus and menu 

boards, next to the name or 

price of the food or beverage. 

For self-service foods, such as 

served from buffets and salad Did You Know? 

bars, calories will be shown on In addition to calorie 

signs that are near the foods. information, restaurants 

Calories are not required to are also required to provide 

be listed for condiments, daily written nutrition information

specials, custom orders, or on their menu items, 

temporary/seasonal including total fat, calories 

menu items. from fat, saturated fat,

self-service 

foods 

trans fat, cholesterol,

sodium, total carbohydrates, 

dietary fiber, sugars, and 

protein. You may see this 

information on posters, 

tray liners, signs, counter 

cards, handouts, booklets, 

computers, or kiosks.

So, when eating out, don’t 

display 

case hesitate to ask for nutrition 

information! 

On Vending Machines: 

Calorie labeling is required for vending machine operators 

who own or operate 20 or more vending machines. 

Calories will be shown on a sign (such as on a small 

placard, sticker, or poster) or on electronic or digital 

displays near the food item or selection button on vending 

machines and “bulk” vending machines (for example, gumball 

machines and mixed nut machines), unless calories are 

already visible on the actual food packages before purchase. 

Eat Healthy · Be Active | Workshop 2 — Page 24 

2
 

 

 

F D FACTS 

Calories on the Menu: A Closer look 

Calorie Information: Check the Menu! 

It Will Be On ... 

• Meals or snacks from sit-down and fast-food restaurants, 

bakeries, coffee shops, and ice cream stores 

• Foods purchased at drive-through windows 

• Take-out and delivery foods, such as pizza 

• Foods, such as sandwiches, ordered from a menu or menu 

board at a grocery/convenience store or delicatessen 

• Foods that you serve yourself from a salad or hot-food bar at 

a restaurant or grocery store 

• Foods, such as popcorn, purchased at a movie theater 

or amusement park 

• Alcoholic drinks, such as cocktails, when they are listed on 

menus 

It Won’t Be On ... 

• Foods sold at deli counters and typically 

intended for more than one person 

• Foods purchased in bulk in grocery 

stores, such as loaves of bread from the 

bakery section 

• Bottles of liquor displayed behind a bar 

• Food in transportation vehicles, such as 

food trucks, airplanes, and trains 

• Food on menus in elementary, middle, 

and high schools that are part of U.S. 

Department of Agriculture’s National 

School Lunch Program (although vending 

machines in these locations are covered) 

Understanding Multiple Options 

For menu items that are offered in different flavors or varieties (such as ice cream or doughnuts), 

here’s how calories will be listed: 

• If there are only two choices available (for example, vanilla and chocolate ice cream), both 

calorie amounts will be listed and separated by a slash (such as 150/300 calories). 

• If there are more than two choices (for example, vanilla, chocolate, and strawberry ice cream), 

the different calorie amounts will be presented in a range (such as 150-300 calories). 

For combination meals, which have more than 

one food item, here’s how calories will be listed: 

• If there are only two choices available 

(for example, a sandwich with chips or 

a side salad), both calorie amounts will 

be listed and separated by a slash 

(such as 350/450 calories). 

• If there are three or more choices 

(for example, a sandwich with chips, 

a side salad, or fruit), the calories 

will be presented in a range 

(such as 450-700 calories).

Try one of our Fresh Homemade Margarita 

House Style Margarita ..........................................7.99 Cal. 600 

Cadillac Margarita .............................................10.00 Cal. 720 2,000 calories a day is used

for general nutrition advice, 

but calorie needs vary. 

Additional nutrition information 

available upon request. 

Authenticrecip sfromMexico 

e

Platters have 2 enchiladas and served with your choice of 2 sides 

Cheese Enchilada ............................................. 6.50 Cal. 640 - 1000 

Chicken Enchilada ........................................... 7.95 Cal. 600 - 960 

Beef Enchilada ...................................................7.95 Cal. 700 - 1060 

Beef and Chicken Enchilada ........................... 7.95 Cal. 650 - 1010 

Black Beans............................. 1.99 Cal. 120 

Refried Beans ......................... 1.99 Cal. 260 

Mexican Rice .......................... 1.99 Cal. 100 

Guacamole .............................. 1.99 Cal. 80 

Sweet Corn Cake .................... 1.00 Cal. 240 

Side Salad w/ Dressing ........... 2.99 Cal. 110 - 260 

Beef Tacos (Soft or Hard Shell) ............................6.50 Cal. 580 / 620 

Chicken Tacos (Soft or Hard Shell) .....................7.00 Cal. 730 / 770 

Fried Fish Tacos (Soft or Hard Shell) .................7.00 Cal. 620 / 660 

Shrimp Tacos (Soft or Hard Shell) ......................9.00 Cal. 680 / 720 

This image is meant to serve as an illustration of how nutrition labeling

may be provided under the new requirements 

your choice of 

Cal. 580 / 620 

Cal. 730 / 770 

Cal. 620 / 660 

Cal. 680 / 720 

Cal. 640 - 1000 

Cal. 600 - 960 

Cal. 700 - 1060 

Cal. 650 - 1010 

July 2016 3

Eat Healthy · Be Active | Workshop 2 — Page 25 
 

 

 

 

F D FACTS 

Putting Calories “In Context” 

To help consumers better understand the new calorie listings 

in the context of a total daily diet, FDA is also requiring 

restaurants to include a statement on menus and menu 

boards reminding consumers that “2,000 calories a day is 

used for general nutrition advice, but calorie needs vary.” 

For menus and menu boards targeted to children, FDA is 

also permitting the statement “1,200 to 1,400 calories a day 

is used for general nutrition advice for children ages 4 to 8 

years and 1,400 to 2,000 calories a day for children 

ages 9 to 13 years, but calorie needs vary.” 

As you may know, the Nutrition Facts label on packaged 

foods and beverages uses 2,000 calories as a reference 

amount for some daily values. However, not everyone should 

consume 2,000 calories per day. In fact, your calorie needs 

may be higher or lower and will depend on your age, gender, 

height, weight, and physical activity level. To determine your 

personal calorie needs, visit www.choosemyplate.gov. 

Why Are Calories Important? 

Calories are important in managing your weight. To 

achieve or maintain a healthy body weight, balance the 

number of calories you eat and drink with the number 

of calories you burn during physical activity and through 

your body’s metabolic processes. Consuming too many 

calories can contribute to a variety of health issues, such as 

cardiovascular disease, type 2 diabetes, and obesity. 

Follow this simple tip to size up calories when comparing 

and choosing individual menu and vending machine items: 

• 100 calories per serving is MODERATE 

• 400 calories per serving is HIGH 

Calorie Conscious? 

Tips For Using the New Information 

• Know your calorie needs. Visit 

www.choosemyplate.gov to determine 

your personal daily calorie needs. 

• Compare foods. Check posted calorie 

counts or check calorie counts online 

before you eat at a restaurant and 

choose lower calorie options. 

• Choose smaller portions. When possible, 

pick a smaller portion size, such as 

small French fries instead of large, or an 

appetizer instead of a full-sized entrée. 

• Manage larger portions. Split an entrée 

with a friend or take home part of your 

meal. 

• Limit add-ons. Ask for syrups, dressings, 

and sauces to be served “on the side,” 

then use less. 

• Choose healthy options. Pick dishes 

that include more fruits, vegetables, and 

whole grains and limit foods described 

with words like creamy, fried, breaded, 

battered, or buttered (these are typically 

higher in calories). 

• Watch beverages. Whenever possible, 

choose water, fat-free (skim) or low-fat 

(1%) milk, 100% fruit or vegetable juice, 

or unsweetened tea or coffee instead 

of sugar-sweetened beverages such 

as energy drinks, flavored waters, fruit 

drinks, soft drinks, and sports drinks. 

July 2016 

For more information, contact the U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition’s Food and 

Cosmetic Information Center at 1-888-SAFEFOOD (toll free), Monday through Friday 10 AM to 4 PM ET (except Thursdays from 

12:30 PM to 1:30 PM ET and Federal holidays). Or, visit the FDA website at http://www.fda.gov/educationresourcelibrary

Eat Healthy · Be Active | Workshop 2 — Page 26 

4
 

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, then (2) add the meat, and (3) top with liquid (broth, 

water, sauce). 

• Fill the slow cooker between halfway and 2/3 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 1/3 to 

1/2 (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 

www.ag.ndsu.edu/publications/food-nutrition/now-serving-slow-cooker-meals.

Eat Healthy · Be Active | Workshop 2 — Page 27 
 

SLOW COOKER RECIPES 

RECIPE 

“REFRIED” BEANS 

1 onion, peeled and halved 2 tablespoons minced garlic 

3 cups dry pinto beans, rinsed 13⁄4 teaspoons fresh ground black pepper 

1⁄2 fresh jalapeno pepper, seeded 1/8 teaspoon ground cumin, optional 

and chopped 9 cups water 

1. Place the onion, rinsed beans, jalapeno, garlic, pepper, and cumin into a 

slow cooker. 

2. Pour in the water and stir to combine. 

3. 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. 

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

5. Mash the beans with a potato masher, adding the reserved water as needed to 

attain desired consistency. 

RECIPE 

TURKEY CHILI 

11⁄4 pounds lean ground turkey 1 (15-oz.) can black beans, rinsed 

and drained 1 large onion, chopped 

1 (8-oz.) can tomato sauce 1 garlic clove, minced 

1 (1.25-oz.) package chili seasoning mix 11⁄2 cups frozen corn kernels 

1⁄2 teaspoon salt 1 red bell pepper, chopped 

Toppings: fat-free or reduced fat shredded 1 green bell pepper, chopped cheese, finely chopped red onion 1 (28-oz.) can crushed tomatoes 

1. Cook first 3 ingredients in a large skillet over medium-high heat, stirring until turkey 

crumbles and is no longer pink; drain. 

2. Spoon mixture into a slow cooker; stir in corn and next 7 ingredients until 

well blended. 

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

4. Serve with desired toppings. 

TIP: Read the Nutrition Facts label to look for crushed tomatoes 

and chili seasoning mixes that are lower in sodium. 

TIP 

• Try these beans 

in tacos and 

burritos. Or, use 

as a dip for your 

favorite veggies! 

• You also could use 

them as a spread 

on your favorite 

sandwich. 

TIP 

Make extra chili for another meal. 

Use the rest to: 

• Fill a few bell peppers with the 

chili and bake, in order to make 

easy stuffed peppers. 

• Make an easy casserole by 

combining cooked wholewheat pasta shells with chili. 

• Make a quick and easy taco 

salad by topping lettuce with 

chili, diced tomatoes, and 

shredded cheese. 

Source: Tips adapted from USDA Slow Cookers and Food Safety, 

www.fsis.usda.gov/shared/PDF/Slow_Cookers_and_Food_Safety.pdf. 

Eat Healthy · Be Active | Workshop 2 — Page 28 
United States Department of Agriculture 

MyPlate

MyWins

Hacking your snacks 

Planning for healthy snacks can help satisfy hunger in between meals 

and keep you moving towards your food group goals. 

Build your own 

Make your own trail mix 

with unsalted nuts and 

add-ins such as seeds, 

dried fruit, popcorn, or a 

sprinkle of chocolate chips 

Prep ahead 

Portion snack foods into 

baggies or containers when 

you get home from the store 

so they’re ready to grab-n-go 

when you need them 

Make it a combo 

Combine food groups for a 

satisfying snack—yogurt and 

berries, apple with peanut 

butter, whole-grain crackers 

with turkey and avocado 

Eat vibrant veggies Snack on the go List more tips 

Spice up raw vegetables with 

dips Try dipping bell peppers, 

carrots, or cucumbers in 

hummus, tzatziki, guacamole, 

or baba ganoush 

Bring ready-to-eat snacks 

when you’re out A banana, 

yogurt (in a cooler), or baby 

carrots are easy to bring 

along and healthy options 

_______________________ 

_______________________ 

_______________________ 

_______________________ 

MPMW Tipsheet No 11 

March 2017 

Center for Nutrition Policy and Promotion 

USDA is an equal opportunity provider, employer, and lender 

Based on the Dietary Guidelines for Americans

Go to Choose MyPlate .gov for more information. 

Source: choosemyplate-prod.azureedge.net/sites/default/files/tentips/MPMW_tipsheet_11_Hackingyoursnacks.pdf 

Eat Healthy · Be Active | Workshop 2 — Page 29 

 

 

 

 

 

 

 

 

TODAY’S DATE 

Evaluation 

WORKSHOP 

2 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

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

restaurant or order take-out. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 2 — Page 31 

 

WORKSHOP 

3 Eating Healthy 

on a Budget 

Eat Healthy · Be Active

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 3 — Page 1 and Health Promotion 

 

 Table of 

Contents 

Instructor Guide ....................................... 5 

Workshop Lesson Plan .................................. 7 

Handouts ............................................ 15 

Eat Healthy · Be Active | Workshop 3 — Page 3 
Eat Healthy · Be Active |Workshop 3 — Page 4 
 

Instructor WORKSHOP 

3 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 without 

added sugars, name-brand canned fruit without 

added sugars, can opener, disposable bowls 

and spoons 

° 

Activity: Sales circulars from several local 

grocery stores, pens, copies of Grocery 

List handout 

° 

• Photocopy handouts (1 per participant): 

1. Eating Healthy on a Budget (2 pages) 

2. Fruits and Vegetables Lower in Cost YearRound (1 page) 

3. Weekly Meal Planner and Weekly 

Calendar (2 pages) 

4. Create a Grocery Game Plan: Grocery 

List (1 page) 

5. MyPlate 10 Tips to Eating Better on a 

Budget (2 pages) 

6. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 3 — Page 5 
 

 

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: Identify the 3 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) 

• Objective 2: Identify 3 skills 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 

Eating 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. 

° 

Eat Healthy · Be Active | Workshop 3 — Page 6 
 

 

 

WORKSHOP Workshop 3 Lesson Plan 

ICEBREAKER ACTIVITY 

Taste Testing (5 minutes) 

Generic vs. Brand Taste Test: Compare store-brand canned fruit without added sugars with name-brand canned 

fruit without added sugars. 

Supplies necessary: Store-brand canned fruit without added sugars, name-brand canned fruit without added 

sugars, 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 both are healthy 

choices and allow you to stay within your budget. 

• This workshop is based on the Dietary Guidelines 

for Americans and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• The Dietary Guidelines provides these selected 

consumer messages. More information 

about the messages can be found at 

www.choosemyplate.gov. 

Everything you eat and drink over time matters. The 

right mix can help you be healthier now and in the 

future. Start with small changes to make healthier 

choices you can enjoy. 

Find your healthy eating pattern and maintain it for a 

lifetime. This means: 

• Make half your plate fruits and vegetables — focus 

on whole fruits and vary your veggies 

• Make half your grains whole grains 

• Move to low-fat or fat-free milk or yogurt 

• Vary your protein routine 

• Drink and eat less sodium, saturated fats, trans 

fats, and added sugars 

Healthy eating and physical activity are the building 

blocks of a healthier life. The Physical Activity 

Guidelines recommends 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.

Eat Healthy · Be Active | Workshop 3 — Page 7 
Eat Healthy · Be Active | Workshop 3 — Page 8 

WORKSHOP LESSON PLAN

text EAT HEALTHY YOUR WAY 

Eating Healthy on a Budget 

Take these 3 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 store promotions and coupons in the newspaper or online ads. Some stores 

have their own apps to help you find and plan budget purchases. 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. 

For more information, visit www.healthfinder.gov. 

 

 

TALKING POINTS 

Learning Objectives (2–3 minutes) 

• Identify the 3 steps for healthy eating on a 

budget — planning, purchasing, and preparing. 

• Identify 3 skills to plan meals and snacks 

ahead of time. 

TALKING POINTS 

Handout: Eating Healthy on a Budget and 

Fruits and Vegetables Lower in Cost Year 

Round (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. 

• In addition to regular grocery stores, you can 

find great deals at ethnic markets, dollar stores, 

retail supercenters, wholesale clubs, and 

farmer’s markets.

Fruits and Vegetables Lower in Cost Year-Round 

Note: Foods are fresh versions unless otherwise noted below. 

Fruits Starchy vegetables 

• 

• 

• 

• 

Corn, frozen or canned 

Green peas, frozen or canned 

Potatoes 

Green lima beans, frozen or canned 

• 

• 

• 

• 

• 

Apples 

Bananas 

Raisins 

Fruit cocktail, without added sugars 

Frozen concentrated 100% orange juice Other vegetables 

Dark green vegetables 

• 

• 

• 

Romaine, fresh 

Spinach, frozen 

Broccoli, frozen 

Red and orange vegetables 

• 

• 

• 

• 

• 

• 

• 

Iceberg lettuce 

Cauliflower florets 

Cucumber 

Green beans, frozen or canned 

Onions, fresh or frozen

Celery

Green bell pepper, fresh or frozen 

Legumes (beans and peas) 

• 

• 

• 

• 

• 

Baby carrots 

Whole carrots 

Red bell pepper, fresh or frozen 

Sweet potato 

Tomatoes, canned 

• 

• 

• 

• 

• 

Pinto beans, canned or dried and cooked 

Black-eyed peas, canned or dried and cooked 

Red kidney beans, canned or dried and cooked 

White beans, canned or dried and cooked 

Mixed beans, canned or dried and cooked 
Eat Healthy · Be Active | Workshop 3 — Page 9 

WORKSHOP LESSON PLAN

 

 

Step 2. Shop to get the most value out of 

your budget. 

• Buy groceries when you are not feeling 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.Stores typically stock shelves 

from back to front, placing the newest items 

behind the older ones. Reach in the back for the 

freshest items, especially in the produce, dairy, and 

meat aisles. 

• Buy store brands if cheaper. 

• Choose fresh fruits and vegetables in season; buy 

canned vegetables with less sodium and canned 

fruits without added sugars. 

• Precut fruits and vegetables usually cost more than 

washing and cutting produce yourself. 

• Purchase some items in bulk or in family packs, 

which usually cost less. 

• Single-serving packaged products typically cost 

more than larger sizes. Buy the larger size and just 

prepare what you need or portion it into snack bags 

or small storage containers for on the go. 

• Look for weekly sales and promotions. 

• Low-cost items available year round include: 

Protein foods — legumes (garbanzo, black, 

kidney, northern, pinto, or lima beans; blackeyed peas) 

° Vegetables — carrots, greens, potatoes, onions, 

canned or frozen corn, peas, green beans, and 

other vegetables 

° 

Fruits — apples, bananas, frozen 100% orange 

juice, and canned fruits without added sugars 

like mandarin oranges, peaches, and other fruits 

° 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 mealsized containers of soups and casseroles or divide 

into individual portions and freeze. 

• Try a few meals that feature legumes like black or 

kidney beans or black-eyed peas, or try “no-cook” 

meals like salads. 

• Incorporate leftovers into a meal later in the week. 

• Source: www.choosemyplate.gov/ 

budget-save-more
Eat Healthy · Be Active | Workshop 3 — Page 10 

WORKSHOP LESSON PLAN

 

 

 

 

 

 

 

VIDEO 

Budget-Stretching Healthy Meals 

(2–3 minutes) 

health.gov/dietaryguidelines/workshops/ 

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 

TALKING POINTS—STRETCH BREAK 

• Dry legumes (beans and peas) will be less 

expensive than canned versions. Remember to 

rinse canned legumes to reduce the sodium. 

• Kidney, lima, garbanzo, and northern beans are 

examples of some inexpensive legumes.
Eat Healthy · Be Active | Workshop 3 — Page 11 

WORKSHOP LESSON PLAN

that features legumes (like black or kidney beans or black-eyed peas). Once you have the meals planned, write out 

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 

fat milk, and 1⁄2 cup sliced strawberries 

2-egg omelet with 1 cup spinach, 1⁄2 cup mushrooms, 1⁄4 cup onion, 

and 1.5 ounces low-fat cheese, with 1 slice whole-grain toast, and 

Ideas for Healthy Lunches 1 cup garden salad with 1 tablespoon oil-based dressing and 1⁄2 

turkey sandwich on whole-wheat bread with lettuce, tomato, 

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 oil-based dressing 

2 tablespoons of hummus, 1.5 ounces of low-fat cheese, spinach, 

tomato, and carrot on a whole-wheat wrap, with 1 medium apple, 

and a small garden salad with 1 tablespoon oil-based dressing 

Ideas for Healthy Dinners 3 ounces grilled honey-mustard chicken, 1 cup 

3 ounces baked fish with lemon dill dressing, 

and 1 cup steamed frozen vegetables (such as m

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 

3 ounces low-sodium seasoned tofu, 1 baked sweet potato, 1 cup 

( I )

I ( I )

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 1 dinner that uses leftovers from the night before and one 

your grocery list. 

• 

• 

• 

• 

1 small orange 

• 

and mustard 

• 

• 

• 

• 

beans, and 1⁄2 cup wild rice 

• 

• 

• 

steamed asparagus 

 

TALKING POINTS 

Handouts: 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. 

° 

• Try a few meals a week that feature legumes 

(beans and peas). 

• Drink water instead of high-calorie and costly 

beverages. 

• Decrease the amount of packaged snack foods 

(soda, cookies, chips, etc.) you buy, and see how 

much you will save while becoming healthier! 

• Use the Grocery Game Plan Weekly Calendar to 

make your plan for meals. Then Create a Grocery 

Game Plan. 

ACTIVITY 

Handouts: Grocery List (5–10 minutes) 

• 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. 

• Supplies necessary: Sales circulars from several 

local grocery stores, pens, copies of Grocery 

List handout

cup fat-free or lowsteamed green 

1 cup herbed pasta, 

FRUITS GRAINS BREADS, PASTAS, R CE, CEREALS 

DA RY M LK, YOGURT, CHEESE VEGETABLES 

PROTEIN FOODS (MEAT ixed vegetables) , SEAFOOD, BEANS & PEAS, NUTS, EGGS) 

OTHER 

NOTES: 

CREATE A GROCERY GAME PLAN 

GROCERY LIST 
Eat Healthy · Be Active | Workshop 3 — Page 12 

WORKSHOP LESSON PLAN

 

 

TALKING POINTS 

Increasing Physical Activity (1 – 2 minutes) 

• The Physical Activity Guidelines for Americans recommends that everyone engage 

in regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity 

Type of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening 

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week 

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance 

If you choose activities at a vigorous level, 

do at least 1 hour and 15 minutes a week Amount 

Source: 2008 Physical Activity Guidelines for Americans 

• 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.
Eat Healthy · Be Active | Workshop 3 — Page 13 

WORKSHOP LESSON PLAN

 

• TODAY’S TIP: Choose moderate- or vigorousintensity 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, push-ups, and planks. 

° 

• 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. 

° 

• Keep track of your physical activity and 

nutrition goals! 

Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 

° 

Presidential Active Lifestyle Award (PALA+): 

An awards program of the President’s Council 

on Fitness, Sports & Nutrition that promotes 

physical activity and good nutrition. The 8-week 

program can help you maintain or improve your 

health, and is a great way to help manage and 

reach your health goals. 

° 

• For more information about PALA+, 

visit www.fitness.gov/participate-inprograms/pala/ 

• See the Appendix for a PALA+ log that you 

can print.
United States Department of Agriculture 

10 MyPlate Based on the 

Dietary Nutrition Guidelines 

Education Series 

tips MyWins for Americans 

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

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

food dollars. 

1

Plan, plan, plan!

Before you head to the grocery store, plan your 

meals for the week. Include meals like stews, 

casseroles, or soups, 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. 

3 Compare and contrast

 Locate the “Unit Price” on the shelf directly below 

 the product. Use it to compare different brands and 

different sizes of the same brand to determine which is the 

best buy. 

4 Buy in bulk

It is almost always cheaper to buy foods in 

 bulk. Smart choices are large containers of 

low-fat yogurt and large bags of 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. 

Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov November 2011 

USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016 

6 Convenience costs...

go back to the basics

 Convenience foods like frozen dinners, pre-cut fruits 

and vegetables, and take-out meals can often cost more 

than if you were to make them at home. 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 cabbage,

sweet potatoes, or low-sodium canned 

tomatoes. As for fruits, apples and bananas 

are good choices. 

8

Cook once...eat all week!

Prepare a large batch of favorite recipes on your day 

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

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

have to spend money on take-out meals. 

9 Get creative with leftovers

 Spice up your leftovers—use them in new ways. 

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

garden salad, or in 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. Ask for water 

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

DG TipSheet No. 16 

TODAY’S DATE WORKSHOP

Evaluation 3 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to plan meals for the week ahead of time this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TALKING POINTS 

Handouts: MyPlate and 10 Tips (2 minutes) 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

ChooseMyPlate .gov/MyWins

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. 

• Make a grocery list and stick to it. 

• Choose moderate- or vigorous-intensity physical 

activities. 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to instructor. 

Eat Healthy · Be Active | Workshop 3 — Page 14 
 

 

Handouts 

WORKSHOP 

3 

1. Eating Healthy on a Budget 

2. Fruits and Vegetables Lower in Cost Year-Round 

3. Weekly Meal Planner and Weekly Calendar 

4. Create a Grocery Game Plan: Grocery List 

5. MyPlate 10 Tips to Eating Better on a Budget 

6. Evaluation

Eat Healthy · Be Active | Workshop 3 — Page 15 

 

text EAT HEALTHY YOUR WAY 

Eating Healthy on a Budget 

Take these 3 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 store promotions and coupons in the newspaper or online ads. Some stores 

have their own apps to help you find and plan budget purchases. 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. 

For more information, visit www.healthfinder.gov. 

Eat Healthy · Be Active | Workshop 3 — Page 17 

• Peel and cut up a big bag of carrots. Put in small baggies for lunches or an anytime healthy snack. 
 

SMALL CHANGES CAN MAKE A BIG 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, 2 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, stirfries, 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. Or add leftover veggies to whole-wheat pasta and 

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

• Mix leftover fresh or canned fruit (without added sugars`) with 

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

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

Go meatless 1 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 

whatscooking.fns.usda.gov to get recipe ideas that are easy on the 

wallet and good for your body. 

We hope these budgetstretching ideas will 

help you as you take 

steps to eat healthy. 

Eat Healthy · Be Active | Workshop 3 — Page 18 
 

 

Note: Foods are fresh versions unless otherwise noted below. 

Fruits 

• Apples 

• Bananas 

• Raisins 

• Fruit cocktail, without added sugars 

• Frozen concentrated 100% orange juice 

Dark green vegetables 

• Romaine, fresh 

• Spinach, frozen 

• Broccoli, frozen 

Red and orange vegetables 

• Baby carrots 

• Whole carrots 

• Red bell pepper, fresh or frozen 

• Sweet potato 

• Tomatoes, canned 

Starchy vegetables 

• Corn, frozen or canned 

• Green peas, frozen or canned 

• Potatoes 

• Green lima beans, frozen or canned 

Other vegetables 

• Iceberg lettuce 

• Cauliflower florets 

• Cucumber 

• Green beans, frozen or canned 

• Onions, fresh or frozen 

• Celery 

• Green bell pepper, fresh or frozen 

Legumes (beans and peas) 

• Pinto beans, canned or dried and cooked 

• Black-eyed peas, canned or dried and cooked 

• Red kidney beans, canned or dried and cooked 

• White beans, canned or dried and cooked 

• Mixed beans, canned or dried and cooked

Eat Healthy · Be Active | Workshop 3 — Page 19 

 

 

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 1 dinner that uses leftovers from the night before and one 

that features legumes (like black or kidney beans or black-eyed peas). 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 lowfat milk, and 1⁄2 cup sliced strawberries 

• 2-egg omelet with 1 cup spinach, 1⁄2 cup mushrooms, 1⁄4 cup onion, 

and 1.5 ounces low-fat cheese, with 1 slice whole-grain toast, and 

1 small orange 

Ideas for Healthy Lunches 

• 1 cup garden salad with 1 tablespoon oil-based 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 oil-based dressing 

• 2 tablespoons of hummus, 1.5 ounces of low-fat cheese, spinach, 

tomato, and carrot on a whole-wheat wrap, with 1 medium apple, 

and a small garden salad with 1 tablespoon oil-based dressing 

Ideas for Healthy Dinners 

• 3 ounces grilled honey-mustard chicken, 1 cup steamed 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 

• 3 ounces low-sodium seasoned tofu, 1 baked sweet potato, 1 cup 

steamed asparagus

Eat Healthy · Be Active | Workshop 3 — Page 21 
 SUN MON TUE WED THU FRI 

BREAKFAST 

LUNCH 

DINNER 

SNACKS 

NOTES: 

CREATE A GROCERY GAME P

WEEKLY CALEN

Eat Healthy · Be Active | Workshop 3 — Page 22 
 

CREATE A GROCERY GAME PLAN 

GROCERY LIST 

FRUITS GRAINS 

(BREADS, PASTAS, RICE, CEREALS) 

DAIRY 

(MILK, YOGURT, CHEESE) 

VEGETABLES 

PROTEIN FOODS 

(MEAT, SEAFOOD, BEANS & PEAS, NUTS, EGGS) 

OTHER 

NOTES: 

Eat Healthy · Be Active | Workshop 3 — Page 23 

 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

Eat Healthy · Be Active | Workshop 3 — Page 25 
United States Department of Agriculture 

10 

tips

Nutrition 

Education Series 

MyPlate Based on the 

Dietary 

Guidelines MyWins for Americans 

Eating better on a budget 

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

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

food dollars. 

1

Plan, plan, plan! 

Before you head to the grocery store, plan your 

meals for the week. Include meals like stews, 

casseroles, or soups, 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. 

3 Compare and contrast 

Locate the “Unit Price” on the shelf directly below 

the product. Use it to compare different brands and 

different sizes of the same brand to determine which is the 

best buy. 

4 Buy in bulk 

It is almost always cheaper to buy foods in 

bulk. Smart choices are large containers of 

low-fat yogurt and large bags of 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 fruits 

and vegetables, and take-out meals can often cost more 

than if you were to make them at home. 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 cabbage,

sweet potatoes, or low-sodium canned 

tomatoes. As for fruits, apples and bananas 

are good choices. 

8

Cook once...eat all week! 

Prepare a large batch of favorite recipes on your day 

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

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

have to spend money on take-out meals. 

9

Get creative with leftovers

 Spice up your leftovers—use them in new ways. 

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

garden salad, or in 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. Ask for water 

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

DG TipSheet No. 16 

November 2011 

Revised October 2016 

Center for Nutrition Policy and Promotion 

USDA is an equal opportunity provider, employer, and lender. 

Go to ChooseMyPlate. gov 

for more information. 

Eat Healthy · Be Active | Workshop 3 — Page 26 
 

 

 

 

 

 

 

 

 

TODAY’S DATE 

Evaluation 

WORKSHOP 

3 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to plan meals for the week ahead of time this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 3 — Page 27 

 

 

Eat Healthy · Be Active

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 4 — Page 1 and Health Promotion 

 

Table of 

Contents 

Instructor Guide ....................................... 5 

Workshop Lesson Plan .................................. 7 

Handouts ............................................ 15 

Eat Healthy · Be Active | Workshop 4 — Page 3 

WORKSHOP 

4 
Eat Healthy · Be Active |Workshop 4 — Page 4 
 

WORKSHOP Instructor 4 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: Various vegetables and fruits, cutting 

board, knife, plate/serving tray for vegetables/ 

fruits, toothpicks. You can also 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,” 

pens/pencils 

• Photocopy handouts (1 per participant): 

1. Your Healthy Weight (1 page) 

2. Daily Calorie Needs (2 pages) 

3. Top 4 Tips for Losing Weight and Keeping 

It Off (2 pages) 

4. Food Tracking (2 pages) 

5. “Rethink Your Drink” Matching 

Game (2 pages) 

6. MyPlate 10 Tips to Make Better Beverage 

Choices (1 page) 

7. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 4 — Page 5 
 

 

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: Determine your body mass index 

(BMI) (5 minutes) 

Review handout: Your Healthy Weight (help 

participants figure out their own BMI) 

° 

• Objective 2: Find out the amount of calories you 

need each day (5 minutes) 

Review handout: Daily Calorie Needs, 

Estimated Calorie Needs per Day by Age, Sex, 

and Physical Activity Level 

° 

• Stretch Break (5 minutes) 

• Objective 3: Name 3 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: Food Tracking 

• Activity: “Rethink Your Drink” (5–10 minutes), 

using handout 

• 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)

Eat Healthy · Be Active | Workshop 4 — Page 6 
 

 

 

 

WORKSHOP Workshop 4 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, or parsnip), 

and have participants taste a few as they come into 

the workshop. 

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. 

Check out Fruits & Veggies — More Matters® (a 

collaboration with the Centers for Disease Control 

and Prevention) to find more information about fruits 

and vegetables, meal planning, recipes, and more: 

www.fruitsandveggiesmorematters.org. 

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 and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• The Dietary Guidelines provides these selected 

consumer messages. More information 

about the messages can be found at 

www.ChooseMyPlate.gov. 

Everything you eat and drink over time matters. The 

right mix can help you be healthier now and in the 

future. Start with small changes to make healthier 

choices you can enjoy. 

Find your healthy eating pattern and maintain it for a 

lifetime. This means: 

• Make half your plate fruits and vegetables — focus 

on whole fruits and vary your veggies 

• Make half your grains whole grains 

• Move to low-fat or fat-free milk or yogurt 

• Vary your protein routine 

• Drink and eat less sodium, saturated and trans fats, 

and added sugars 

Healthy eating and physical activity are the building 

blocks of a healthier life. The Physical Activity 

Guidelines recommends 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.

Eat Healthy · Be Active | Workshop 4 — Page 7 
Eat Healthy · Be Active | Workshop 4 — Page 8 

WORKSHOP LESSON PLAN

 

2

Your Healthy Weight 

To use the body mass index (BMI) chart below: Locate your height in the far-left 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/m )* Weight Status 

Less than 18.5 Underweight 

18.5–24.9 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). 

Healthy Weight (in pounds) 

(BMI is 19–24) 

Overweight (in pounds) 

(BMI is 25–29) 

Obese (in pounds) 

(BMI is 30–35) 

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 

1 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 

 

 

TALKING POINTS 

Learning Objectives (2–3 minutes) 

• Calculate your body mass index (BMI). 

• Estimate the amount of calories you need each day. 

• Identify 3 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. 

• Additional information on BMI can be found at: 

www.cdc.gov/healthyweight/assessing/bmi/ 

adult_bmi/index.html. 

° A Body Weight Planner is available at: 

www.niddk.nih.gov/health-information/healthtopics/weight-control/body-weight-planner/ 

Pages/bwp.aspx. 

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. 
Eat Healthy · Be Active | Workshop 4 — Page 9 

WORKSHOP LESSON PLAN

 

 

 

 

 

 

 

 

a b c a b c

Daily Calorie Needs 

Estimated Calorie Needs per Day, by Age, Sex, & Physical Activity Level 

MALE FEMALE 

Sedentary 

Moderately 

Active Active Age Sedentary 

Moderately 

Active Active 

1,000 1,000 1,000 2 1,000 1,000 1,000 

1,000 1,400 1,400 3 1,000 1,200 1,400 

1,200 1,400 1,600 4 1,200 1,400 1,400 

1,200 1,400 1,600 5 1,200 1,400 1,600 

1,400 1,600 1,800 6 1,200 1,400 1,600 

1,400 1,600 1,800 7 1,200 1,600 1,800 

1,400 1,600 2,000 8 1,400 1,600 1,800 

1,600 1,800 2,000 9 1,400 1,600 1,800 

1,600 1,800 2,200 10 1,400 1,800 2,000 

1,800 2,000 2,200 11 1,600 1,800 2,000 

1,800 2,200 2,400 12 1,600 2,000 2,200 

2,000 2,200 2,600 13 1,600 2,000 2,200 

2,000 2,400 2,800 14 1,800 2,000 2,400 

2,200 2,600 3,000 15 1,800 2,000 2,400 

2,400 2,800 3,200 16 1,800 2,000 2,400 

2,400 2,800 3,200 17 1,800 2,000 2,400 

2,400 2,800 3,200 18 1,800 2,000 2,400 

2,600 2,800 3,000 19-20 2,000 2,200 2,400 

2,400 2,800 3,000 21-25 2,000 2,200 2,400 

2,400 2,600 3,000 26-30 1,800 2,000 2,400 

2,400 2,600 3,000 31-35 1,800 2,000 2,200 

2,400 2,600 2,800 36-40 1,800 2,000 2,200 

2,200 2,600 2,800 41-45 1,800 2,000 2,200 

2,200 2,400 2,800 46-50 1,800 2,000 2,200 

2,200 2,400 2,800 51-55 1,600 1,800 2,200 

2,200 2,400 2,600 56-60 1,600 1,800 2,200 

2,000 2,400 2,600 61-65 1,600 1,800 2,000 

2,000 2,200 2,600 66-70 1,600 1,800 2,000 

2,000 2,200 2,600 71-75 1,600 1,800 2,000 

2,000 2,200 2,400 76 & Up 1,600 1,800 2,000 

a Sedentary means a lifestyle that includes only the physical activity of 

independent living. b 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 activities of independent living. c 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 activities of independent living. 

d Estimates for females do not include women who are pregnant or 

breastfeeding. 

Source: Institute of Medicine. Dietary Reference Intakes for Energy, 

Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino 

Acids. Washington (DC): The National Academies Press; 2002. 

 

TALKING POINTS 

Handout: Daily Calorie Needs, Estimated Calorie Needs per 

Day by Age, Sex, and Physical Activity Level (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. 

• In general, 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 can also help maintain muscle mass during a program of weight 

loss. Activities count as muscle-strengthening if they involve a mo- derate to high level of 

intensity or effort and work the major muscle groups of the body, including 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 how much time you have. 

Standing Pushups Standing Squats 

Note: Ask participants to spread 

out so each is facing a wall. 

Note: Ask participants to stand 

up, with their feet shoulderwidth apart. 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 

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. 

fully extended. Press your body toward the wall so that 

your chest comes toward the wall and your elbows 

bend out to your sides (do not move your feet). Slowly 

press your body back to the starting position. 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). 

Modification: Stand closer to the wall so that your 

arms are not fully extended when you are doing 

the pushups. 
Eat Healthy · Be Active | Workshop 4 — Page 10 

WORKSHOP LESSON PLAN

What’s the right weight for my height? 

Check your body mass index, or BMI for 

short. BMI is a good indicator of an adult’s 

body fat based on height and weight. 

To learn more and get your measurement 

ww.nhlbisupport.com/bmi 

____________________________________________________ 

____________________________________________________ 

____________________________________________________ 

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. 

EAT HEALTHY YOUR WAY 

Top 4 Tips for Losing Weight and Keeping it Off 

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: 

____________________________________________________ today, visit 

Write your BMI here: 

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. 

• Cut back on high-calorie beverages. Don’t consume 

alcoholic beverages. Drink water instead of sugary drinks. If you 

drink coffee or tea, switch to choices made with skim milk and 

no added sugars. 

• 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. 

• 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! 

For more information, visit healthfinder.gov. 

_____________ 

Food Tracking 

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) using a website or a mobile app. 

Compare the calories you ate to the recommended calories for you based on the Daily Calorie 

Needs handout. 

Food Calories Food Calories 

Breakfast Dinner 

Skim milk, 1 cup 83 Pepperoni pizza, 2 slices 416 

Toasted oat cereal, 1 cup 111 Parmesan breadsticks, 2 82 

Banana, medium 105 Caesar salad, 11⁄2 cups 253 

Coffee, 8 ounces 1% low-fat milk, 1⁄2 cup 61 Iced tea, unsweetened, 16 ounces 5 

Total Breakfast Calories 360 Low-fat vanilla frozen yogurt, 1 cup 241 

Total Dinner Calories 997 

Lunch 

Turkey sandwich: turkey, 2 ounces 59 Snacks 

Whole-wheat bread, 2 slices 130 Fruit yogurt, non-fat, 8 ounces 87 

Swiss cheese, 1 slice 108 Peanut butter, 1 tbsp 96 

2 slices lettuce, tomato, mustard 6 Whole-wheat crackers, 12 114 

Coleslaw, 1⁄2 cup 134 Cheddar cheese, 1 ounce 114 

Apple, 1 medium 72 Total Snacks Calories 411 

Water, 12 ounces 0 

Total Lunch Calories 509 Total Daily Calories 2,277 

DAY 1 

Meal Food Calories 

Breakfast 

TOTAL BREAKFAST CALORIES 

Lunch 

TOTAL LUNCH CALORIES 

Dinner 

TOTAL DINNER CALORIES 

Snacks 

TOTAL SNACKS CALORIES 

TOTAL DAILY CALORIES 

 

 

TALKING POINTS 

Handouts: Top 4 Tips for Losing Weight 

and Keeping It Off and Food Tracking 

(5–10 minutes) 

• Along with eating a healthy diet and being 

physically active, reaching and maintaining a 

healthy weight is important for your overall health 

and well-being. 

• 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 2. 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. 

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. 

• A Body Weight Planner is available at: www.niddk. 

nih.gov/health-information/health-topics/weightcontrol/body-weight-planner/Pages/bwp.aspx. 

Eat Less 

• Focus on consuming a healthy eating pattern over 

time. A pattern represents the totality of all foods 

and beverages consumed. 

• All foods and beverages consumed as part of 

a healthy eating pattern should fit together 

like a puzzle to meet nutritional needs without 

exceeding limits. 

• Eat smaller portions. Try using smaller plates 

for dinner. 

• Choose lower-calorie snacks. Try foods such as 

fruits, vegetables, air-popped popcorn, and fat-free 

plain yogurt. 

• Watch your intake of sugary and high-fat 

desserts — they can add a lot of extra calories from 

added sugars and saturated fats. 

• Limit foods high in saturated fats, such as butter 

or stick margarine, regular cheese, meats higher in 

fats (e.g., beef ribs, bacon, sausage, or hot dogs), 

and cakes, cookies, and some snack foods. 

• Drink more water and fat-free or low-fat (1%) milk 

rather than soda, sports drinks, energy drinks, and 

fruit drinks.
Eat Healthy · Be Active | Workshop 4 — Page 11 

WORKSHOP LESSON PLAN

 

Keep Track of What You Eat 

• Keep track of what you eat for 3 or more days. Use 

the Food Tracking handout, a website, or a mobile 

app. This will give you an idea of your eating 

patterns and how many calories you are eating and 

drinking each day. 

• The amount of calories you need varies depending 

on your age, sex, height, weight, and how active 

you are. See the Daily Calorie Needs, Estimated 

Calorie Needs per Day by Age, Sex, and Physical 

Activity Level handout to learn about your body’s 

estimated calorie requirements. 

• Weighing yourself regularly can help you determine 

whether you are eating the number of calories that 

your body needs. If your weight is going up, cutting 

back on the number of calories you are eating each 

day can help you lose weight. 

• In general, for a weight loss of 1–11⁄2 pounds per 

week, daily intake should be reduced by 500– 

750 calories. 

Add Activity Every Day 

• The Physical Activity Guidelines for Americans recommends that 

everyone engage in regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity 

Type of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening 

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week 

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance 

If you choose activities at a vigorous level, 

do at least 1 hour and 15 minutes a week Amount 

Source: 2008 Physical Activity Guidelines for Americans 

• 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.
Eat Healthy · Be Active | Workshop 4 — Page 12 

WORKSHOP LESSON PLAN

 

• 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 activities 

at a vigorous level that take more effort. You 

can do moderate and vigorous activities in the 

same week. 

° 

Walking is 1 way to add physical activity to 

your life. 

° 

• Build up to walking longer and more often. 

• Pick up the pace as you go. 

° Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 

• Presidential Active Lifestyle Award (PALA+): An 

awards program of the President’s Council on 

Fitness, Sports & Nutrition that promotes physical 

activity and good nutrition. The 8-week program 

can help you maintain or improve your health, and 

is a great way to help manage and reach your 

health goals. 

For more information about PALA+, visit www. 

fitness.gov/participate-in-programs/pala/ 

° 

See the Appendix for a PALA+ log that you 

can print. 

° 
Eat Healthy · Be Active | Workshop 4 — Page 13 

WORKSHOP LESSON PLAN

“Rethink Your Drink” Matching Game 

Match the Beverage to Its Calorie Count 

Lemonade 

(20 ounces) 227 calories 

Café latte with fat-free milk 

(12 ounces) 3 calories 

Regular cola soda 

(20 ounces) 192 calories 

Sweetened iced tea, bottled 

(20 ounces) 125 calories 

Unsweetened iced tea, bottled 

(20 ounces) 0 calories 

Frozen caramel coffee drink with 

whipped cream (16 ounces) 225 calories 

Chocolate milk, 1% low-fat milk 

(8 ounces) 165 calories 

Sports drink 

(20 ounces) 430 calories 

Diet soda 

(20 ounces) 158 calories 

Whole milk 

(8 ounces) 0 calories 

Fat-free milk 

(8 ounces) 150 calories 

100% apple juice 

(12 ounces) 90 calories 

Water 280 calories 

Source: Adapted from Centers for Disease Control and Prevention, Rethink Your Drink 

Webpage. www.cdc.gov/healthyweight/healthy_eating/drinks.html 

 

 

 

 

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 fewer calories 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 1 pound) = approximately 10 pounds. 

• An easy way to cut calories is from beverages. This 

activity shows how some beverages can be very 

high in calories. 

• Instead of drinking high-calorie beverages, have 

no-calorie beverages — and have snacks instead 

that will fill you up while fitting in the food groups: 

fruits, vegetables, grains, dairy, and protein 

foods. The fiber in fruits, vegetables, and whole 

grains — and the protein in dairy and protein 

foods — can help you feel full longer. 

Answer Key: 

Beverage Calorie Count Calories 

Lemonade (20 ounces) 280 

Café latte with fat-free milk 

(12 ounces) 

125 

Regular cola soda (20 ounces) 227 

Sweetened iced tea, bottled 

(20 ounces) 

225 

Unsweetened iced tea, bottled 

(20 ounces) 

3 

Frozen caramel coffee drink with 

whipped cream (16 ounces) 

430 

Chocolate milk, 1% low-fat 

milk (8 ounces) 

158 

Sports drink (20 ounces) 165 

Diet soda (20 ounces) 0 

Whole milk (8 ounces) 150 

Fat-free milk (8 ounces) 90 

100% apple juice (12 ounces) 192 

Water 0 
 

 

TALKING POINTS 

Handouts: MyPlate and 10 Tips Make Better Beverage Choices (2 minutes) 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

ChooseMyPlate .gov/MyWins

Eat Healthy · Be Active | Workshop 4 — Page 28

6 don’t forget your dairy**

 When you choose milk or milk alternatives, select

 low-fat or fat-free milk or fortifed soymilk. Each type of 

milk offers the same key nutrients such as calcium, vitamin D, 

and potassium, but the number of calories are very different. 

Older children, teens, and adults need 3 cups 

of milk per day, while children 4 to 8 years old 

need 21⁄2 cups and children 2 to 3 years old 

need 2 cups.

7 enjoy your beverage

When water just won’t do—enjoy the beverage of 

your choice, but just cut back. Remember to check the 

serving size and the number of servings in the can, bottle, or 

container to stay within calorie needs. Select smaller cans, 

cups, or glasses instead of large or supersized options.

8 water on the go

Water is always convenient. Fill a

 clean, reusable water bottle and 

toss it in your bag or briefcase to quench 

your thirst throughout the day. Reusable 

bottles are also easy on the environment.

9 check the facts

 Use the Nutrition Facts label to choose beverages at

 the grocery store. The food label and ingredients list 

contain information about added sugars, saturated fat, sodium, 

and calories to help you make better choices.

10 compare what you drink

 Food-A-Pedia, an online feature available

 at www.SuperTracker.usda.gov, can help you 

compare calories, added sugars, and fats in your favorite 

beverages.

** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 

11⁄2 ounces of natural cheese, or 2 ounces of processed cheese.

DG TipSheet No. 19

Revised January 2016

Go to www.ChooseMyPlate.gov 

for more information.

1 drink water

Drink water instead of sugary drinks. 

 Regular soda, energy or sports drinks, 

and other sweet drinks usually contain a lot of 

added sugar, which provides more calories than 

needed. 

2 how much water is enough?

Let your thirst be your guide. Water is an important 

 nutrient for the body, but everyone’s needs are 

different. Most of us get enough water from the foods we eat 

and the beverages we drink. A healthy body can balance water 

needs throughout the day. Drink plenty of water if you are very 

active, live or work in hot conditions, or are an older adult.

3 a thrifty option

 Water is usually easy on the wallet. You can save money 

by drinking water from the tap at home or when eating out.

4 manage your calories

 Drink water with and between your meals. Adults 

and children take in about 400 calories per day as 

beverages—drinking water can help you manage your calories.

5 kid-friendly drink zone

Make water, low-fat or fat-free milk, or 

 100% juice an easy option in your home. 

Have ready-to-go containers flled with water or 

healthy drinks available in the refrigerator. Place 

them in lunch boxes or backpacks for easy access when 

kids are away from home. Depending on age, children can 

drink 1⁄2 to 1 cup, and adults can drink up to 1 cup of 100% 

fruit or vegetable juice* each day.

*100% juice is part of the Fruit or Vegetable Group. Juice should 

make up half or less of total recommended fruit or vegetable intake.

make better 

beverage choices 10 tips to get started 

What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no 

nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips to help 

you make better beverage choices.

10

tips

Nutrition 

Education Series

Center for Nutrition Policy and Promotion USDA is an equal opportunity provider and employer.

United States Department of Agriculture

TALKING POINTS 

Wrap-Up/Q&A (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. 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to instructor. 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to keep track of what I eat for 3 days this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TODAY’S DATE 

Evaluation WORKSHOP 

4 

Eat Healthy · Be Active | Workshop 4 — Page 14 
 

Handouts 

WORKSHOP 

4 

1. Your Healthy Weight 

2. Daily Calorie Needs 

3. Top 4 Tips for Losing Weight and Keeping it Off 

4. Food Tracking 

5. “Rethink Your Drink” Matching Game 

6. MyPlate 10 Tips to Make Better Beverage Choices 

7. Evaluation

Eat Healthy · Be Active | Workshop 4 — Page 15 

 

 

Your Healthy Weight 

To use the body mass index (BMI) chart below: Locate your height in the far-left 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 18.5 Underweight 

18.5–24.9 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). 

Healthy Weight (in pounds) 

(BMI is 19–24) 

Overweight (in pounds) 

(BMI is 25–29) 

Obese (in pounds) 

(BMI is 30–35) 

Height 

4’10” 

4’11” 

1 

5’1” 

5’2” 

5’3” 

5’4” 

5’5” 

5’6” 

5’7” 

5’8” 

5’9” 

5’10” 

5’11” 

6’ 

6’1” 

6’2” 

6’3” 

BMI BMI BMI BMI BMI BMI 

19 20 21 22 23 24 

91 96 100 105 110 115 

94 99 104 109 114 119 

97 102 107 112 118 123 

100 106 111 116 122 127 

104 109 115 120 126 131 

107 113 118 124 130 135 

110 116 122 128 134 140 

114 120 126 132 138 144 

118 124 130 136 142 148 

121 127 134 140 146 153 

125 131 138 144 151 158 

128 135 142 149 155 162 

132 139 146 153 160 167 

136 143 150 157 165 172 

140 147 154 162 169 177 

144 151 159 166 174 182 

148 155 163 171 179 186 

152 160 168 176 184 192 

BMI BMI BMI BMI BMI 

25 26 27 28 29 

119 124 129 134 138 

124 128 133 138 143 

128 133 138 143 148 

132 137 143 148 153 

136 142 147 153 158 

141 146 152 158 163 

145 151 157 163 169 

150 156 162 168 174 

155 161 167 173 179 

159 166 172 178 185 

164 171 177 184 190 

169 176 182 189 196 

174 181 188 195 202 

179 186 193 200 208 

184 191 199 206 213 

189 197 204 212 219 

194 202 210 218 225 

200 208 216 224 232 

BMI 

30 

BMI 

31 

BMI 

32 

BMI 

33 

BMI 

34 

BMI 

35 

143 148 153 158 162 167 

148 153 158 163 168 173 

153 158 163 168 174 179 

158 164 169 174 180 185 

164 169 175 180 186 191 

169 175 180 186 191 197 

174 180 186 192 197 204 

180 186 192 198 204 210 

186 192 198 204 210 216 

191 198 204 211 217 223 

197 203 210 216 223 230 

203 209 216 223 230 236 

209 216 222 229 236 243 

215 222 229 236 243 250 

221 228 235 242 250 298 

227 235 242 250 257 265 

233 241 249 256 264 272 

240 248 256 264 272 279 

Eat Healthy · Be Active | Workshop 4 — Page 17 

 

 

 

 

 

 

 

 

 

Daily Calorie Needs 

Estimated Calorie Needs per Day, by Age, Sex, & Physical Activity Level 

MALE FEMALE 

Sedentarya 

Moderately 

Activeb Activec Age Sedentarya 

Moderately 

Activeb Activec 

1,000 

1,000 

1,200 

1,200 

1,400 

1,400 

1,400 

1,600 

1,600 

1,800 

1,800 

2,000 

2,000 

2,200 

2,400 

2,400 

2,400 

2,600 

2,400 

2,400 

2,400 

2,400 

2,200 

2,200 

2,200 

2,200 

2,000 

2,000 

2,000 

2,000 

1,000 

1,400 

1,400 

1,400 

1,600 

1,600 

1,600 

1,800 

1,800 

2,000 

2,200 

2,200 

2,400 

2,600 

2,800 

2,800 

2,800 

2,800 

2,800 

2,600 

2,600 

2,600 

2,600 

2,400 

2,400 

2,400 

2,400 

2,200 

2,200 

2,200 

1,000 

1,400 

1,600 

1,600 

1,800 

1,800 

2,000 

2,000 

2,200 

2,200 

2,400 

2,600 

2,800 

3,000 

3,200 

3,200 

3,200 

3,000 

3,000 

3,000 

3,000 

2,800 

2,800 

2,800 

2,800 

2,600 

2,600 

2,600 

2,600 

2,400 

2 1,000 

1,000 

1,200 

1,200 

1,200 

1,200 

1,400 

1,400 

1,400 

1,600 

1,600 

1,600 

1,800 

1,800 

1,800 

1,800 

1,800 

2,000 

2,000 

1,800 

1,800 

1,800 

1,800 

1,800 

1,600 

1,600 

1,600 

1,600 

1,600 

1,600 

1,000 

1,200 

1,400 

1,400 

1,400 

1,600 

1,600 

1,600 

1,800 

1,800 

2,000 

2,000 

2,000 

2,000 

2,000 

2,000 

2,000 

2,200 

2,200 

2,000 

2,000 

2,000 

2,000 

2,000 

1,800 

1,800 

1,800 

1,800 

1,800 

1,800 

1,000 

1,400 

1,400 

1,600 

1,600 

1,800 

1,800 

1,800 

2,000 

2,000 

2,200 

2,200 

2,400 

2,400 

2,400 

2,400 

2,400 

2,400 

2,400 

2,400 

2,200 

2,200 

2,200 

2,200 

2,200 

2,200 

2,000 

2,000 

2,000 

2,000 

3 

4 

5 

6 

7 

8 

9 

10 

11 

12 

13 

14 

15 

16 

17 

18 

19-20 

21-25 

26-30 

31-35 

36-40 

41-45 

46-50 

51-55 

56-60 

61-65 

66-70 

71-75 

76 & Up 

a Sedentary means a lifestyle that includes only the physical activity of 

independent living. b 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 activities of independent living. 

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 activities of independent living. 

d Estimates for females do not include women who are pregnant or 

breastfeeding. 

Source: Institute of Medicine. Dietary Reference Intakes for Energy, 

Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino 

Acids. Washington (DC): The National Academies Press; 2002. 

Eat Healthy · Be Active | Workshop 4 — Page 19 

c 

 

 

_____________ 

____________________________________________________ 

____________________________________________________ 

____________________________________________________ 

____________________________________________________ 

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. 

• Cut back on high-calorie beverages. Don’t consume 

alcoholic beverages. Drink water instead of sugary drinks. If you 

drink coffee or tea, switch to choices made with skim milk and 

no added sugars. 

• 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. 

• 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 good indicator of an adult’s 

body fat based on height and weight. 

To learn more and get your measurement 

today, visit https://www.nhlbi.nih.gov/health/

educational/lose_wt/BMI/bmicalc.htm

Write your BMI here: 

For more information, visit healthfinder.gov. 

Eat Healthy · Be Active | Workshop 4 — Page 21 
 

 

 

 

 

___________________________________________________ 

___________________________________________________ 

SMALL CHANGES CAN MAKE A BIG DIFFERENCE 

Tip 3: Keep track of what you eat 

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 can also 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 using a website or a mobile app. There are many 

options to choose from. 

• 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 healthfinder.gov and click on Get Active to get tips on how you 

can stay active. 

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 my 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. 

Eat Healthy · Be Active | Workshop 4 — Page 22 
 

Food Tracking 

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) using a website or a mobile app. Compare the calories 

you ate to the recommended calories for you based on the Daily Calorie Needs handout. 

Food Calories Food Calories 

Breakfast Dinner 

Skim milk, 1 cup 83 Pepperoni pizza, 2 slices 416 

Toasted oat cereal, 1 cup 111 Parmesan breadsticks, 2 82 

Banana, medium 105 Caesar salad, 11⁄2 cups 253 

Coffee, 8 ounces 1% low-fat milk, 1⁄2 cup 61 Iced tea, unsweetened, 16 ounces 5 

Total Breakfast Calories 360 Low-fat vanilla frozen yogurt, 1 cup 241 

Total Dinner Calories 997 

Lunch 

Turkey sandwich: turkey, 2 ounces 59 Snacks 

Whole-wheat bread, 2 slices 130 Fruit yogurt, non-fat, 8 ounces 87 

Swiss cheese, 1 slice 108 Peanut butter, 1 tbsp 96 

2 slices lettuce, tomato, mustard 6 Whole-wheat crackers, 12 114 

Coleslaw, 1⁄2 cup 134 Cheddar cheese, 1 ounce 114 

Apple, 1 medium 72 Total Snacks Calories 411 

Water, 12 ounces 0 

Total Lunch Calories 509 Total Daily Calories 2,277 

DAY 1 

Meal Food Calories 

Breakfast 

TOTAL BREAKFAST CALORIES 

Lunch 

TOTAL LUNCH CALORIES 

Dinner 

TOTAL DINNER CALORIES 

Snacks 

TOTAL SNACKS CALORIES 

TOTAL DAILY CALORIES 

Eat Healthy · Be Active | Workshop 4 — Page 23 
 

DAY 2 

Meal Food Calories 

Breakfast 

TOTAL BREAKFAST CALORIES 

Lunch 

TOTAL LUNCH CALORIES 

Dinner 

TOTAL DINNER CALORIES 

Snacks 

TOTAL SNACKS CALORIES 

TOTAL DAILY CALORIES 

DAY 3 

Meal Food Calories 

Breakfast 

TOTAL BREAKFAST CALORIES 

Lunch 

TOTAL LUNCH CALORIES 

Dinner 

TOTAL DINNER CALORIES 

Snacks 

TOTAL SNACKS CALORIES 

TOTAL DAILY CALORIES 

Eat Healthy · Be Active | Workshop 4 — Page 24 
 

“Rethink Your Drink” Matching Game 

Match the Beverage to Its Calorie Count 

Lemonade 

(20 ounces) 227 calories 

Café latte with fat-free milk 

(12 ounces) 3 calories 

Regular cola soda 

(20 ounces) 192 calories 

Sweetened iced tea, bottled 

(20 ounces) 125 calories 

Unsweetened iced tea, bottled 

(20 ounces) 0 calories 

Frozen caramel coffee drink with 

whipped cream (16 ounces) 225 calories 

Chocolate milk, 1% low-fat milk 

(8 ounces) 165 calories 

Sports drink 

(20 ounces) 430 calories 

Diet soda 

(20 ounces) 158 calories 

Whole milk 

(8 ounces) 0 calories 

Fat-free milk 

(8 ounces) 150 calories 

100% apple juice 

(12 ounces) 90 calories 

Water 280 calories 

Source: Adapted from Centers for Disease Control and Prevention, Rethink Your Drink 

Webpage. www.cdc.gov/healthyweight/healthy_eating/drinks.html 

Eat Healthy · Be Active | Workshop 4 — Page 25 
 

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 ounces) 

made with 

whole milk 

265 Small café 

latte (12 

ounces) made 

with skim milk 

125 

Lunch time 20-ounce 

bottle of nondiet soda 

227 Water or 

no-calorie 

beverage 

0 

Afternoon 

break 

Sweetened 

lemon iced 

tea from 

the vending 

machine (16 

ounces) 

180 Sparkling 

water with 

natural 

lemon flavor 

(unsweetened) 

0 

Dinner 

time 

Non-diet 

ginger ale 

with your 

meal (12 

ounces) 

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 

Eat Healthy · Be Active | Workshop 4 — Page 26 
 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

Eat Healthy · Be Active | Workshop 4 — Page 27 
 

 

 

 

 

 

 

 

 

United States Department of Agriculture

10 make better tips 

Nutrition beverage choices Education Series 

10 tips to get started 

What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no 

nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips to help 

you make better beverage choices.

1 drink water 

Drink water instead of sugary drinks.

Regular soda, energy or sports drinks, 

and other sweet drinks usually contain a lot of 

added sugar, which provides more calories than 

needed. 

2 how much water is enough? 

Let your thirst be your guide. Water is an important 

nutrient for the body, but everyone’s needs are 

different. Most of us get enough water from the foods we eat

and the beverages we drink. A healthy body can balance water

needs throughout the day. Drink plenty of water if you are very

active, live or work in hot conditions, or are an older adult.

3 a thrifty option

Water is usually easy on the wallet. You can save money

by drinking water from the tap at home or when eating out.

4 manage your calories 

Drink water with and between your meals. Adults 

and children take in about 400 calories per day as

beverages—drinking water can help you manage your calories.

5 kid-friendly drink zone 

Make water, low-fat or fat-free milk, or 

100% juice an easy option in your home. 

Have ready-to-go containers flled with water or 

healthy drinks available in the refrigerator. Place 

them in lunch boxes or backpacks for easy access when 

kids are away from home. Depending on age, children can 

drink 1⁄2 to 1 cup, and adults can drink up to 1 cup of 100% 

fruit or vegetable juice* each day.

*100% juice is part of the Fruit or Vegetable Group. Juice should 

make up half or less of total recommended fruit or vegetable intake. 

6 don’t forget your dairy** 

When you choose milk or milk alternatives, select

 low-fat or fat-free milk or fortifed soymilk. Each type of

milk offers the same key nutrients such as calcium, vitamin D, 

and potassium, but the number of calories are very different.

Older children, teens, and adults need 3 cups

of milk per day, while children 4 to 8 years old

need 21⁄2 cups and children 2 to 3 years old

need 2 cups.

7 enjoy your beverage

When water just won’t do—enjoy the beverage of 

your choice, but just cut back. Remember to check the 

serving size and the number of servings in the can, bottle, or 

container to stay within calorie needs. Select smaller cans, 

cups, or glasses instead of large or supersized options.

8 water on the go 

Water is always convenient. Fill a

clean, reusable water bottle and 

toss it in your bag or briefcase to quench 

your thirst throughout the day. Reusable 

bottles are also easy on the environment.

9 check the facts 

Use the Nutrition Facts label to choose beverages at

the grocery store. The food label and ingredients list

contain information about added sugars, saturated fat, sodium,

and calories to help you make better choices.

10 compare what you drink 

Food-A-Pedia, an online feature available

at www.SuperTracker.usda.gov, can help you 

compare calories, added sugars, and fats in your favorite

beverages.

** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 

11⁄2 ounces of natural cheese, or 2 ounces of processed cheese.

Center for Nutrition Policy and Promotion Go to www.ChooseMyPlate.gov DG TipSheet No. 19 

USDA is an equal opportunity provider and employer. for more information. Revised January 2016 

Eat Healthy · Be Active | Workshop 4 — Page 28 
 

 

 

 

 

 

 

 

 

TODAY’S DATE 

Evaluation 

WORKSHOP 

4 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to keep track of what I eat for 3 days this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 4 — Page 29 

 

 Making Healthy Eating 

Part of Your Lifestyle 

Eat Healthy · Be Active

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 5 — Page 1 and Health Promotion 

 

 Table of 

Contents 

Instructor Guide ....................................... 5 

Workshop Lesson Plan .................................. 7 

Handouts ............................................ 15 

Eat Healthy · Be Active | Workshop 5 — Page 3 
Eat Healthy · Be Active |Workshop 5 — Page 4 
 

WORKSHOP Instructor 5 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 

Lifestyle (2 pages) 

2. How to Build a Healthy Eating 

Pattern (3 pages) 

3. Shift to Healthier Food & Beverage 

Choices (2 pages) 

4. MyPlate Daily Checklist (2 pages) 

5. Understanding and Using the Nutrition Facts 

Label (1 page) 

6. MyPlate 10 Tips to Build a Healthy 

Meal (2 pages) 

7. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 5 — Page 5 
 

 

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: Identify 5 concepts of a healthy 

lifestyle (10 minutes) 

Review handout: Making Healthy Eating Part 

of Your Lifestyle and Shift to Healthier Food & 

Beverage Choices 

° 

• Stretch Break (5 minutes) 

• Objective 2: Identify the 5 food groups and a 

healthy choice from each (5 minutes) 

° Review handout: MyPlate Daily Checklist 

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 

• Objective 3: Identify 5 aspects of the Nutrition 

Facts label that make it easier for you to make 

informed food choices that support a healthy diet 

(5 minutes) 

• Activity (5–10 minutes) 

° Review handout: Understanding and Using the 

Nutrition Facts Label 

• Increasing Physical Activity (1–2 minutes) 

Review handout MyPlate 10 Tips to Build a 

Healthy Meal (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) 

Eat Healthy · Be Active | Workshop 5 — Page 6 
 

 

WORKSHOP Workshop 5 Lesson Plan 

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 and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• The Dietary Guidelines supports these selected 

consumer messages. More information 

about the messages can be found at 

www.ChooseMyPlate.gov. 

Everything you eat and drink over time matters. The 

right mix can help you be healthier now and in the 

future. Start with small changes to make healthier 

choices you can enjoy. 

TALKING POINTS 

Learning Objectives 

(2–3 minutes) 

• Identify 5 concepts of a healthy lifestyle. 

• Identify the 5 food groups and a healthy 

choice from each. 

• Identify 5 aspects of the Nutrition Facts 

label that make it easier for you to make 

informed food choices that support a 

healthy diet.

Find your healthy eating pattern and maintain it for a 

lifetime. This means: 

• Make half your plate fruits and vegetables–focus 

on whole fruits and vary your veggies 

• Make half your grains whole grains 

• Move to low-fat or fat-free milk or yogurt 

• Vary your protein routine 

• Drink and eat less sodium, saturated and trans fats, 

and added sugars 

Healthy eating and physical activity are the building 

blocks of a healthier life. The Physical Activity 

Guidelines recommends 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. 

Eat Healthy · Be Active | Workshop 5 — Page 7 
Eat Healthy · Be Active | Workshop 5 — Page 8 

WORKSHOP LESSON PLAN

Want to eat whole 

grains too? 

Good choices include 100% 

whole-wheat pastas, breads, 

and tortillas. Try rolled oats, 

popcorn, and brown rice too. 

Read labels. Look for the 

words “100% whole wheat” 

or “100% whole grain” on 

the package. 

DIETARY 

GUIDELINES 

2015-2020 EIGHTH EDITION 

FOR AMERICANS 

How to Build a 

Healthy Eating Pattern 

There are many different ways to eat healthy. You can eat healthy in a way that works for you and your 

family. Healthy eating can ft all tastes and traditions — and can be affordable, too. 

The key is to build a healthy eating pattern, which means choosing a variety of nutritious foods in the 

right amounts for you — and making these choices part of your . 

Follow these tips — based on the 2015–2020 Dietary Guidelines for Americans — for making choices 

that can help you reach or keep a healthy body weight, get the nutrients you need, and l

health problems like heart disease, type 2 diabetes, and some types of cancers. 

Get a variety of nutritious foods and beverages. 

Eating a variety of foods and beverages is important. It helps you get the range of nutrients you need to be healthy. 

• Eat a mix of foods across all food groups. 

Choose foods and beverages from all food groups — vegetables, fruits, grains, dairy

or 2 of them. 

Vegetables 

Fruits, especially 

whole fruits 

Grains, especially 

whole grains 

• Eat a mix of foods within each food group. 

For example, each week try eating several types of vegetables, including dark green, red and orange, starchy 

ones, legumes, and others. Switch up the prot

and peanut butter, not just lean meats and po

 

 

 

 

 

EAT HEALTHY YOUR WAY 

Making Healthy Eating Part of Your Total Lifestyle 

Short on time? Try these tips for making healthier meals...fast! 

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 told me how 

it really isn’t about going on a diet at all — but a way of 

life. The bottom line is to eat healthy most of the time. 

Workshop 

EIGHTH EDITION 

a

• Shifting to healthier choices doesn’t mean you have to ch

“I stopped thinking of foods as either ‘all good’ or ‘all bad.’ 

“First, I focused on all five food groups including fruits, 

vegetables, grains, protein foods, and dairy to get all the 

nutrients I need. Then, I used the food label to check that 

my choices aren’t too high in added sugars, sodium, or 

saturated fats — and chose the healthier option. 

“I didn’t eat much fast food, but when I did, I picked the 

smaller and lower calorie menu items.” 

I committed to make a change. “I was ready. So I 

challenged myself to make new small changes to what 

I ate and drank each week for a month. If I could do 

that, then I knew I was on my way to following a healthy 

eating pattern for life.” 

– Dwayne – 

Dwayne’s Week 1: 

Add more vegetables and fruits! 

“Adding vegetables was easier than I thought. I started 

by trying new vegetables and found that I actually 

like spinach, cauliflower, and split peas, which I never 

thought I did! Half of a sweet potato cooked in the 

microwave makes a sweet and healthy snack. For dessert, 

I replaced my usual cookies at lunch with a piece of 

fresh fruit.” 

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. Since most of us don’t 

get enough fiber, I look for breads that are higher in fiber. 

I even prefer other whole grains like brown rice over 

white rice and choose whole-grain pasta over the kind I 

used to use.” 

For more information, visit healthfinder.gov. 

Ready to try more 

vegetables? 

Go for all types to get the 

most nutrients – dark green 

(broccoli, spinach, Romaine 

lettuce), red and orange 

(sweet potatoes, carrots, 

tomato juice), legumes (pinto, 

black, or kidney beans; split 

peas or lentils; edamame), 

starchy (corn, green peas, 

plantains), and other 

vegetables (onions, iceberg 

lettuce, green beans). 

Eat Healthy · Be Active | 

 

 

TALKING POINTS 

Handouts: Making Healthy Eating Part 

of Your Lifestyle, How to Build a Healthy 

Eating Pattern, and Shift to Healthier Food 

and Beverage Choices (10 minutes) 

Note: These talking points cover many 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 

• Healthy eating patterns include a variety of 

vegetables from all 5 subgroups: dark green, red 

and orange, starchy, and other vegetable and 

legumes (beans and peas). 

• Make half your plate fruits and vegetables–vary 

your veggies and focus on fruits. 

• Choose frozen vegetables without added sauces, 

gravies, butter, or cream. 

• Prepare vegetables in healthful ways: steamed, 

sautéed, roasted, or raw. 

• Include vegetables in meals and snacks. Fresh, 

frozen, and canned vegetables all count. When 

eating canned vegetables, read the Nutrition Facts 

label and choose versions lower in sodium. Also 

look for options labeled as reduced sodium or nosalt-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 – legumes (beans and peas) 

are a great source. Add legumes like kidney or 

garbanzo beans to salads and split peas or lentils 

to soups, or serve baked beans or pinto beans as 

side dishes or in a main dish. 

• Keep raw, cut-up vegetables handy for quick 

snacks. If serving with a dip, choose lower-calorie 

options, like some yogurt-based dressings, instead 

of sour cream– or cream cheese–based dips. 

Hummus also makes a great dip while contributing 

to meeting vegetables, protein foods, and oils 

recommendations. 

• 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. Sauces and 

dressings can make vegetables more appealing, 

but often add extra calories from saturated fats and 

added sugars. 

• For more information about vegetables, visit: 

www.choosemyplate.gov/vegetables. 

Fruits 

• Focus on whole fruits, including fresh, frozen, dried, 

or canned without added sugars. 

• When choosing juices, always select 100% fruit 

juice. Consume juice in moderation; at least half of 

fruit intake should come from whole fruits.

2015 –2020 Dietary Guidelines for Americans — How to Build a Healthy Eating Pat tern — Page 1 

Stand at a vending machine Eat Healthy ·

DIETARY 

GUIDELINES 

2015-2020 everyday routine FOR AMERICANS Shift to Healthier Food 

ower your risk of 

& Beverage Choices 

ange your 

whole eating pattern. Shifts can be easier to stick with over time— ein foods you eat, too — for example, consider fsh, black beans, 

ultry. 5 — Page 17 you’re just making small changes to the way you’re already eating. About half of all American 

adults have one or more 

chronic diseases—and 

they’re often related to Make eating a poor quality diet. Shifts Throughout the Day 

You have a chance to make a healthier choice whenever you: 

• 

• 

Open your fridge for a snack 

Shop in the grocery store 

• 

• 

• 

Pack a lunch 

Look at a menu in a restaurant Be Active | Workshop 5 — • Page 19 Cook a favorite recipe 

Take advantage of these everyday opportunities to make a shift. Everything you eat and drink matters. Over time, 

little changes in the foods and drinks you choose can have big health benefits. 

Fat-free and low-fat dairy, including milk, yogurt, 

cheese, and fortifed soy beverages 

Protein foods, like seafood, lean meats and poultry, 

products eakfas

Here’s some good news: Eating healthier doesn’t mean you have to give up all the foods you love. 

It doesn’t have to be confusing or complicated either. The 2015–2020 Dietary Guidelines has a better 

approach—make small shifts in the foods you eat. Here’s how to do it. 

What Are Healthy Shifts? 

It’s simple. When you can, , and proteins — not just 1 swap out a food or ingredient for a healthier option. For example, you could: 

Shift from who

milk in your br t cereal eggs, legumes (beans and peas), nuts, seeds, and soy Shift from soda with added le milk to low-fat sugars to water during lunch 

Shift from a cream-based pasta 

dish to one with a lighter sauce 

and more vegetables for dinner 

How Will Making Shifts Help? 

• Healthy eating patterns can help prevent chronic diseases like obesity, heart disease, high blood pressure, 

nd Type 2 diabetes. 
Eat Healthy · Be Active | Workshop 5 — Page 9 

WORKSHOP LESSON PLAN

 

• Use fruits as snacks, salads, or desserts. 

• Instead of sugars, syrups, or other sweet toppings, 

use fruits 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 fruits handy for 

quick snacks. 

• Unsweetened fruits or fruits canned without added 

sugars are better choices because light or heavy 

syrup adds sugar and calories. 

• For more information about fruits, visit: 

www.choosemyplate.gov/fruit. 

Bring on the Whole Grains 

• Make half your grains whole grains by choosing 

whole grain products, including whole grain breads, 

cereals, and pastas, and brown rice. Choose whole 

grains instead of refined grains and products made 

with refined grains. Refined grains are common in 

cookies, cakes, and many snack foods. White pasta, 

white rice, and white bread are refined grains. 

• For example, choose 100% whole-grain breads; 

whole-grain cereals such as oatmeal; wholegrain crackers and pasta; and brown rice. Check 

the ingredient list on product labels for the 

words “whole” or “whole-grain” before the grain 

ingredient’s name. 

• Note that foods labeled with the words “multigrain,” “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 ingredient list 

to choose whole grains that are a good or excellent 

source of dietary fiber. 

• Good sources of fiber contain 10–19% of the Daily 

Value per serving, and excellent sources of dietary 

fiber contain 20% or more. 

• For more information about grains, visit: 

www.choosemyplate.gov/grains.
Eat Healthy · Be Active | Workshop 5 — Page 10 

WORKSHOP LESSON PLAN

 

Vary Your Protein Routine 

• Mix up your protein foods to include seafood, 

legumes (beans and peas), unsalted nuts and seeds, 

soy products, eggs, and lean meats and poultry. 

• Aim to eat seafood twice a week. Select some 

seafood higher in omega-3 fatty acids, such as 

salmon, trout, herring, Pacific oysters, and Atlantic 

or Pacific mackerel. 

• Choose lean or low-fat meats and poultry. Remove 

poultry skin and use cooking methods like grilling 

and baking. 

• Processed meats such as ham, sausage, hot dogs, 

and deli meats have added sodium. Check the 

Nutrition Facts label to help limit sodium intake. 

• Add variety by incorporating protein foods like 

legumes (e.g., black beans, kidney beans, blackeyed peas), soy (e.g., tofu), or unsalted nuts and 

seeds into dishes and as snacks. Choosing unsalted 

nuts and seeds helps lower sodium intake. 

• For more information about protein foods, visit: 

www.choosemyplate.gov/protein-foods. 

Move to Low-Fat or Fat-Free Dairy 

• Choose fat-free or low-fat milk, yogurt, and 

cheese or soy beverages (soy milk). Fat-free and 

low-fat choices help to cut back on calories from 

saturated fats. 

• Limit choices with added sugars like flavored 

milk, yogurt, drinkable yogurt, or desserts. Flavor 

plain yogurt with fresh fruit for breakfast, a snack, 

or dessert. 

• For those who are lactose intolerant, smaller 

portions (such as 4 fluid ounces of milk) may be 

well tolerated. Lactose-free and lower-lactose 

products are available. These include lactosereduced or lactose-free milk, yogurt, and cheese, 

and calcium-fortified soymilk (soy beverage). 

• For more information about dairy, visit: 

www.choosemyplate.gov/dairy. 

Putting It All Together 

• Start by making small changes and eating a variety 

of foods that your body needs for good health. 

• Swap out a food or an ingredient for a healthier 

option such as switching from whole milk to fatfree milk in your cereal, from a soda with added 

sugars to water at lunch, or from a cream-based 

pasta dish to one with lighter sauce and more 

vegetables at dinner.
Eat Healthy · Be Active | Workshop 5 — Page 11 

WORKSHOP LESSON PLAN

 

 

 

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 8 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 1 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 2 seats away (to encourage players 

to get up and run around). 

TALKING POINTS 

Handout: MyPlate Daily Checklist (5 minutes) 

• Everything you eat and drink matters. Find your healthy eating style that 

reflects your preferences, culture, traditions, and budget – and maintain 

it for a lifetime! The right mix can help you be healthier now and into 

the future. 

• The key is choosing a variety of foods and beverages from each food 

group – and making sure choices are limited in saturated fats, sodium, 

and added sugars. 

• The MyPlate Daily Checklist shows how much to eat from the food 

groups for a sample 2,000 calorie eating pattern. It shows how much to 

eat from the 5 food groups and how to limit sodium, saturated fats, and 

added sugars. 

• The food plan that is right for you is personalized, based on your age, 

sex, height, weight, and physical activity level. Use the MyPlate Daily 

Checklist calculator to create a personal plan at www.choosemyplate .

gov/MyPlate-Daily-Checklist-input.

Eat Healthy · Be Active | Workshop 5 — Page 25

MyPlate Daily Checklist

Find your Healthy Eating Style

United States Department of Agriculture

Drink and eat less sodium, saturated fat, and added sugars. Limit: 

•	 Sodium	to 2,300 milligrams	a	day.

•	 Saturated fat to 22 grams	a	day.

•	 Added	sugars	to 50 grams	a	day.

2 1/2 cups

Vary your veggies

Choose	a	variety	of	colorful	

fresh,	frozen,	and	canned	

vegetables—make	sure	to

include	dark	green,	red,	and	

orange	choices.

Vegetables

3 cups

 Move to low-fat or 

fat-free milk or yogurt

Choose	fat-free	milk,	yogurt,	

and	soy	beverages	(soy	milk)	

to	cut	back	on	your	saturated	

fat.

Dairy

2 cups

Focus on whole fruits

Focus	on	whole	fruits	that	

are	fresh,	frozen,	canned,	or	

dried.

Fruits

5 1/2 ounces

Vary your protein 

routine

Mix	up	your	protein	foods	

to include seafood, beans

and peas, unsalted	nuts	and	

seeds,	soy	products,	eggs,	

and	lean	meats	and	poultry.

Protein

6 ounces

Make half your grains 

whole grains

Find	whole-grain	foods	by

reading	the	Nutrition	Facts	

label	and	ingredients	list.

Grains

Be active your way: Children	6	to	17	years	old	should	move 60 minutes	every	day.	Adults	should	be	physically	active	at	least 2 1/2 hours	per	week.

Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activity level.

SuperTracker.usda.gov

Everything	you eat	and	drink	matters.	Find	your	healthy	eating	style	that	refects	your	preferences,	culture,	traditions,	

and	budget—and	maintain	it	for	a	lifetime!	The	right	mix	can	help	you	be	healthier	now	and	into	the	future.	The key	is	

choosing	a	variety	of	foods	and	beverages	from	each	food	group—and making sure that each choice is limited in 

saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices you can enjoy.

Food Group Amounts for 2,000 Calories a Day

Limit
Eat Healthy · Be Active | Workshop 5 — Page 12 

WORKSHOP LESSON PLAN

 

ACTIVITY 

Understanding and Using a Nutrition Facts Label (5–10 

minutes) 

Nutrition Facts label: Pass out handout Understanding and Using 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 

Eat Healthy · Be Active | Workshop 5 — Page 27

Understanding and Using the 

Nutrition Facts Label The U.S. Food and Drug Administration has fnalized a new Nutrition Facts 

label for packaged foods and beverages that will make it easier for you 

to make informed food choices that support a healthy diet. 

Explore it today and discover the wealth of information it contains! 

Servings Per Container 

Servings per container shows the total number of servings 

in the entire food package or container. One package of food 

may contain more than one serving. Some containers may 

also have a dual column label, which shows the amount of 

calories and nutrients in one serving and the entire package. 

Serving Size 

Serving size is based on the amount of food that is 

customarily eaten at one time. The nutrition information 

listed on the Nutrition Facts label is usually based on one 

serving of the food; however, some containers may also have 

information displayed per package. When comparing calories 

and nutrients in different foods, check the serving size in order 

to make an accurate comparison. 

Calories 

Calories refers to the total number of calories, or “energy,” 

supplied from all sources (fat, carbohydrate, protein, and 

alcohol) in one serving of the food. To achieve or maintain a 

healthy weight, balance the number of calories you consume 

with the number of calories your body uses. 2,000 calories a 

day is used for general nutrition advice. However, your calorie 

needs may be higher or lower and vary according to age, 

gender, height, weight, and physical activity level. Check your 

calorie needs at http://www.choosemyplate.gov. 

As a general rule: 

100 calories per serving is moderate 

400 calories per serving is high 

Percent Daily Value 

The percent Daily Value (%DV) shows how much a nutrient 

in one serving of the food contributes to a total daily 

diet. Use the %DV to determine if a serving of the food is high 

or low in an individual nutrient and to compare food products 

(check to make sure the serving size is the same). 

As a general rule: 

5% DV or less of a nutrient per serving is low 

20% DV or more of a nutrient per serving is high 

Nutrients 

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose 

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of. 

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the 

risk of developing high blood pressure and/or cardiovascular disease. Get less than 100% DV of these each day. 

(Note: trans fat has no %DV, so use the amount of grams as a guide) 

Nutrients to get more of: dietary fber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended 

amount of these nutrients, and diets higher in these nutrients can decrease the risk of developing diseases, such as high blood 

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days. 

http://www.fda.gov/nutritioneducation December 2016 

TALKING POINTS 

Handout: Understanding and Using the Nutrition Facts Label (5 minutes) 

• Look at the serving size and determine how many 

servings you are actually eating. 

If you eat 2 servings of a food, you will consume 

double the calories. 

° 

• Choose foods with no added sugars or that are low 

in added sugars. 

“Added sugars” is now required on the label 

in grams and as a percent Daily Value (%DV). 

Added sugars include sugars that have been 

added during processing or packaging. 

° Getting more than 100% of the DV for added 

sugars makes it difficult to meet nutrient needs 

without consuming too many calories. 

° 

• Look for foods low in saturated and trans fats. 

Choose healthier fats, such as polyunsaturated 

and monounsaturated fats, found in fish, nuts, 

and vegetable oils. By replacing saturated fats 

with unsaturated fats, you may lower your risk 

of getting heart disease. 

° 

• Compare sodium in products and choose the option 

lower in sodium. 

° Most sodium comes from processed foods. 

By reading the Nutrition Facts label to make 

choices lower in sodium and preparing your 

own meals, you can better control and limit the 

amount of sodium you eat. 

• Get less than 100% of the Daily Value for saturated 

and trans fats, sodium, and added sugars.
Eat Healthy · Be Active | Workshop 5 — Page 13 

WORKSHOP LESSON PLAN

 

TALKING POINTS 

Increasing Physical Activity (1–2 minutes) 

• The Physical Activity Guidelines for Americans recommends that 

everyone engage in regular physical activity for health benefits. 

• Here are the recommendations for adults: 

Moderate Activity Vigorous Activity 

Type of 

Activity 

Walking briskly, biking on flat ground, 

line dancing, gardening 

If you choose activities at a moderate level, 

do at least 2 hours and 30 minutes a week 

Jumping rope, basketball, soccer, 

swimming laps, aerobic dance 

If you choose activities at a vigorous level, 

do at least 1 hour and 15 minutes a week Amount 

Source: 2008 Physical Activity Guidelines for Americans 

• 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 do. 

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. 

° 

• Keep track of your physical activity and 

nutrition goals! 

Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 

° 

• Presidential Active Lifestyle Award (PALA+): An 

awards program of the President’s Council on 

Fitness, Sports & Nutrition that promotes physical 

activity and good nutrition. The 8-week program 

can help you maintain or improve your health, and 

is a great way to help manage and reach your 

health goals. 

For more information about PALA+, visit www. 

fitness.gov/participate-in-programs/pala/ 

° 

See the Appendix for a PALA+ log that you 

can print. 

° 
 

	 	

	 	 	 	 	

	 	

			

 

	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	 	

 

 

6 Get creative in the kitchen 

Whether you are making a sandwich, a stir-fry, or a 

casserole,	fnd	ways	to	make	them	healthier.	Try

using less meat and cheese, which can be higher in 

saturated fat and sodium, and adding in more veggies 

that	add	new	favors	and	textures	to	your	meals.

7 Take	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 options that	are	

lower	in	calories,	saturated	fat,	and	sodium.

8

Try new	foods

Keep it interesting by picking out new foods you’ve 

never tried before, like mango, lentils, quinoa, kale, 

or	sardines.	You	may	fnd	a	new	favorite!	Trade	fun	and	

tasty	recipes	with	friends	or	fnd	them	online.

9 Satisfy your sweet tooth in a healthy way 

Indulge	in	a	naturally	sweet	dessert	dish—fruit!	

Serve a fresh fruit salad or a fruit parfait made with 

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

cinnamon.

10 Everything you eat and drink matters 

The	right	mix	of	foods	in	your	meals	and	snacks

can help you be healthier now and into the 

future.	Turn	small	changes	in	how	you	eat	into	your	

MyPlate,	MyWins.

1

Make half your plate veggies 

and fruits Vegetables and fruits are full of nutrients 

that	support	good	health.	Choose	fruits	and	red,	

orange, and dark-green vegetables such as 

tomatoes,	sweet	potatoes,	and	broccoli.

2 Include	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 fber, than refned

grains.

3 Don’t forget the dairy 

Complete your meal with a cup of fat-free or

low-fat milk. You will get the same amount of

calcium and other essential nutrients as whole milk but fewer 

calories. Don’t drink milk? Try a soy beverage (soymilk) as

your	drink	or	include	low-fat	yogurt	in	your	meal	or	snack.

4

Add lean protein 

Choose	protein	foods	such	as	lean	beef,	

pork, chicken, or turkey, and eggs, nuts, 

beans,	or	tofu.	Twice	a	week,	make	seafood	the	

protein	on	your	plate.

5 Avoid	extra	fat

Using heavy gravies or sauces will add fat and 

calories	to	otherwise	healthy	choices.	Try steamed	

broccoli with a sprinkling of low-fat parmesan cheese or a 

squeeze	of	lemon.

Build a healthy meal Each meal is a building block in your healthy eating style. Make sure to include all the food groups 

throughout	the	day.	Make	fruits,	vegetables,	grains,	dairy,	and	protein	foods	part	of	your	daily	meals	and	snacks.	

Also,	limit	added	sugars,	saturated	fat,	and	sodium.	Use	the	MyPlate	Daily	Checklist and the tips below to meet 

your	needs	throughout	the	day.

10

tips

Nutrition Education Series 

MyPlate

MyWins Based on the 

Dietary 

Guidelines 

for Americans 

DG TipSheet No. 7 June 2011 

Revised October 2016

Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider, employer, and lender. 

United States Department of Agriculture 

Go to ChooseMyPlate.gov 

for	more	information.

 

 

 

TALKING POINTS 

Handouts: MyPlate 10 Tips to Build a Healthy Meal (2 minutes) 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

ChooseMyPlate .gov/MyWins 

TALKING POINTS 

Wrap-Up/Q&A (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. 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to instructor. 

Eat Healthy · Be Active | Workshop 5 — Page 31 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I will look at the Nutrition Facts label when food shopping 

this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TODAY’S DATE 

Evaluation WORKSHOP

5 

Eat Healthy · Be Active | Workshop 5 — Page 14 
 

 

Handouts 

WORKSHOP 

5 

1. Making Healthy Eating Part of Your Lifestyle 

2. How to Build a Healthy Eating Pattern 

3. Shift to Healthier Food & Beverage Choices 

4. MyPlate Daily Checklist 

5. Understanding and Using the Nutrition Facts Label 

6. MyPlate 10 Tips to Build a Healthy Meal 

7. Evaluation

Eat Healthy · Be Active | Workshop 5 — Page 15 

 

 

 

 

 

 

Short on time? Try these tips for making healthier meals...fast! 

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 told me how 

it really isn’t about going on a diet at all — but a way of 

life. The bottom line is to eat healthy most of the time. 

“I stopped thinking of foods as either ‘all good’ or ‘all bad.’ 

“First, I focused on all five food groups including fruits, 

vegetables, grains, protein foods, and dairy to get all the 

nutrients I need. Then, I used the food label to check that 

my choices aren’t too high in added sugars, sodium, or 

saturated fats — and chose the healthier option. 

“I didn’t eat much fast food, but when I did, I picked the 

smaller and lower calorie menu items.” 

I committed to make a change. “I was ready. So I 

challenged myself to make new small changes to what 

I ate and drank each week for a month. If I could do 

that, then I knew I was on my way to following a healthy 

eating pattern for life.” 

– Dwayne – 

Dwayne’s Week 1: 

Add more vegetables and fruits! 

“Adding vegetables was easier than I thought. I started 

by trying new vegetables and found that I actually 

like spinach, cauliflower, and split peas, which I never 

thought I did! Half of a sweet potato cooked in the 

microwave makes a sweet and healthy snack. For dessert, 

I replaced my usual cookies at lunch with a piece of 

fresh fruit.” 

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. Since most of us don’t 

get enough fiber, I look for breads that are higher in fiber. 

I even prefer other whole grains like brown rice over 

white rice and choose whole-grain pasta over the kind I 

used to use.” 

For more information, visit healthfinder.gov. 

Ready to try more 

vegetables? 

Go for all types to get the 

most nutrients – dark green 

(broccoli, spinach, Romaine 

lettuce), red and orange 

(sweet potatoes, carrots, 

tomato juice), legumes (pinto, 

black, or kidney beans; split 

peas or lentils; edamame), 

starchy (corn, green peas, 

plantains), and other 

vegetables (onions, iceberg 

lettuce, green beans). 

Want to eat whole 

grains too? 

Good choices include 100% 

whole-wheat pastas, breads, 

and tortillas. Try rolled oats, 

popcorn, and brown rice too. 

Read labels. Look for the 

words “100% whole wheat” 

or “100% whole grain” on 

the package. 

Eat Healthy · Be Active | Workshop 5 — Page 17 
 

 

 

 

 

 

 

 

SMALL CHANGES CAN MAKE A BIG 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!” 

Dwayne’s Week 4: Put it all together 

for a successful healthy eating pattern 

“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.” 

The Dietary Guidelines suggests eating a variety of 

foods that give you what your body needs for good 

health. No food is forbidden — the key is to make far 

more choices that support a healthy eating pattern and 

fewer choices that don’t. 

The bottom line? 

Watch how much you have of each food or drink. For 

more about portions and serving sizes, visit www. 

niddk.nih.gov/health-information/health-topics/weightcontrol/just-enough/Pages/just-enough-for-you.aspx 

Include these foods in your food plan: 

• Vegetables — a variety of dark green, red and 

orange, legumes (beans and peas), starchy, and 

other vegetables 

• Fruits — especially whole fruits 

• Grains — at least half of which are whole grains 

• Fat-free or low-fat dairy — including milk, yogurt, 

cheese, and/or fortified soy beverages 

• Protein foods — a variety of seafood, lean meats 

and poultry, eggs, legumes (beans and peas), and 

nuts, seeds, and soy products 

Now that you’ve read Dwayne’s story . . . 

What tips will you try as you follow a healthy total diet? 

Check out www.choosemyplate.gov for online tools, 

recipes, and more. 

Looking to lower 

your sodium? 

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, 

Ready to eat less 

added sugars? 

Added sugars contribute 

calories, but no essential 

nutrients. Cut back on calories 

from added sugars. Look for 

added sugars on the Nutrition 

Facts label and make choices 

with little or no added sugars. 

Eat fruits instead of sugary 

desserts. Swap sugary cereals 

for unsweetened cereals and 

add your own fruit on top. 

Drink water or other drinks 

without added sugars instead 

of sugary sodas. 

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. 

Eat Healthy · Be Active | Workshop 5 — Page 18 
 

DIETARY 

GUIDELINES 

2015-2020 

EIGHTH EDITION 

FOR AMERICANS 

How to Build a 

Healthy Eating Pattern 

There are many different ways to eat healthy. You can eat healthy in a way that works for you and your 

family. Healthy eating can fit all tastes and traditions — and can be affordable, too. 

The key is to build a healthy eating pattern, which means choosing a variety of nutritious foods in the 

right amounts for you — and making these choices part of your everyday routine. 

Follow these tips — based on the 2015–2020 Dietary Guidelines for Americans — for making choices 

that can help you reach or keep a healthy body weight, get the nutrients you need, and lower your risk of 

health problems like heart disease, type 2 diabetes, and some types of cancers. 

Get a variety of nutritious foods and beverages. 

Eating a variety of foods and beverages is important. It helps you get the range of nutrients you need to be healthy. 

• Eat a mix of foods across all food groups. 

Choose foods and beverages from all food groups — vegetables, fruits, grains, dairy, and proteins — not just 1 

or 2 of them. 

Fat-free and low-fat dairy, including milk, yogurt, 

Vegetables cheese, and fortified soy beverages 

Protein foods, like seafood, lean meats and poultry, 

Fruits, especially eggs, legumes (beans and peas), nuts, seeds, and soy 

whole fruits products 

Grains, especially 

whole grains 

• Eat a mix of foods within each food group. 

For example, each week try eating several types of vegetables, including dark green, red and orange, starchy 

ones, legumes, and others. Switch up the protein foods you eat, too — for example, consider fish, black beans, 

and peanut butter, not just lean meats and poultry.

2015 –2020 Dietary Guidelines for Americans — How to Build a Healthy Eating Pat tern — Page 1 

Eat Healthy · Be Active | Workshop 5 — Page 19 
 

 

 

 

Try to eat and drink the right amounts for you. 

How many calories you need to eat depends on your age, sex, height, weight, and how active you are. Use the 

MyPlate Daily Checklist at www.choosemyplate.gov/calculator to find a plan that is right for you. 

Limit foods and beverages higher in saturated fats, added sugars, 

and sodium. 

Aim to get: 

• Less than 10% of calories each day from saturated fats 

Foods higher in saturated fats include butter, cheese, whole 

milk, meats higher in fat (like beef ribs, sausage, and some 

processed meats), poultry skin, and tropical oils like coconut 

and palm oil. Instead, go for foods with unsaturated fats — 

like seafood, avocados, most nuts, and canola or olive oil. 

• Less than 10% of calories each day from added sugars 

Added sugars are syrups or other sweeteners with calories 

that are added to foods and drinks when they’re being made 

or prepared. Stick mostly to foods and drinks with naturally 

occurring sugars — like ones in unflavored milk and fruits — 

or no sugar at all. Choose water instead of sugary drinks and 

limit sweet treats like cake, cookies, brownies, and candy. 

Small changes = big benefts 

Small shifts in your daily eating 

habits can improve your health 

over the long run. For example, 

try swapping out white bread 

for whole-wheat bread and 

reach for a handful of nuts 

instead of potato chips. 

• Less than 2,300 milligrams of sodium each day for adults 

and children ages 14 and up (less for younger children) 

Sodium comes from table salt — but most of the sodium we eat comes from foods that are packaged or served 

in restaurants. When buying foods in the store, check the Nutrition Facts label and choose the option with the 

lowest amount of sodium. To cut down on sodium, cook more at home or ask not to have salt added to your meal 

when eating out. 

Stick with it. 

A lifetime of healthy eating can help prevent health problems like obesity, heart disease, type 2 diabetes, and some 

types of cancer. Think of every day and meal as an opportunity to make a healthy choice. 

Want to learn more about how to fnd a healthy eating pattern that works for you? 

Check out DietaryGuidelines.gov for more information on the Dietary Guidelines and fnd recipes for 

healthy meals at www.whatscooking.fns.usda.gov/. 

2015 –2020 Dietary Guidelines for Americans — How to Build a Healthy Eating Pat tern — Page 2 

Eat Healthy · Be Active | Workshop 5 — Page 20 
 

 

Limit 

Fruits Grains 

Vegetables 

Dairy Oils 

Protein 

What’s in a Healthy Eating Pattern? 

The 2015–2020 Dietary Guidelines has recommendations for a healthy eating pattern. 

For someone who needs 2,000 calories a day, a healthy eating pattern includes: 

Fruits, especially whole fruits 

2 cups 

A variety of vegetables — 

dark green, red and orange, 

starchy, legumes (beans and 

peas), and other vegetables 

21⁄2 cups 

Fat-free or low-fat dairy, 

including milk, yogurt, cheese, 

and/or fortified soy beverages 

3 cups 

Grains, at least half of which are 

whole grains 

6 ounces 

A variety of protein foods, including 

seafood, lean meats and poultry, 

eggs, legumes (beans and peas), soy 

products, and nuts and seeds 

51⁄2 ounces 

Oils, like canola and olive oil or foods 

that are sources of oils, like nuts and 

avocados 

5 teaspoons 

And it has limits on: 

Saturated and trans fats — limit 

saturated fats to less than 10% of 

daily calories and keep trans fat 

intake as low as possible 

Added sugars — limit to 

less than 10% of daily calories 

Sodium — limit to less than 2,300 mg 

a day for adults and children 14 years 

and up (less for younger children) 

A variety of meals and snacks can ft within healthy eating patterns. Many meals have several 

food groups within one dish. Check out these examples. 

Taco salad Tofu-vegetable stir-fry Tuna salad sandwich 

Fruits Grains 

Vegetables Protein 

Dairy Oils 

1 cup cooked 

brown rice 

(2 ounces dry) 

1⁄2 cup avocado 

1 tsp lime juice 

Fruits Grains 

Vegetables Protein 

Dairy Oils 

2 slices wholewheat bread 

2 ounces 

tortilla chips 1⁄4 cup pineapple 1 medium peach 

1⁄2 cup chopped 

Chinese cabbage 

1⁄4 cup sliced 

bamboo shoots 

1⁄4 cup chopped sweet 

red and green peppers 

1 Tbsp chopped 

celery 

1⁄2 cup shredded 

lettuce 

1 cup chopped 

lettuce 

2 Tbsp salsa 

2 ounces 

cooked 

ground turkey 

Vegetables Protein 

Dairy Oils 

2 ounces 

canned tuna 4 ounces firm tofu 

2 tsp corn oil 

for cooking 

turkey 

1 Tbsp 

mayonnaise 1⁄2 ounce low-fat 

cheddar cheese 

1 cup fortified 

soy beverage 

1 Tbsp canola oil 

or cooking stir-fry 

1 cup fat-free 

f milk 

Fruits Grains 

2015 –2020 Dietary Guidelines for Americans — How to Build a Healthy Eating Pat tern — Page 3 

April 2017 

Eat Healthy · Be Active | Workshop 5 — Page 21 

 

 

 

 

DIETARY 

GUIDELINES 

2015-2020 

EIGHTH EDITION 

FOR AMERICANS Shift to Healthier Food 

& Beverage Choices 

Here’s some good news: Eating healthier doesn’t mean you have to give up all the foods you love. 

It doesn’t have to be confusing or complicated either. The 2015–2020 Dietary Guidelines has a better 

approach—make small shifts in the foods you eat. Here’s how to do it. 

What Are Healthy Shifts? 

It’s simple. When you can, swap out a food or ingredient for a healthier option. For example, you could: 

Shift from whole milk to low-fat 

milk in your breakfast cereal 

Shift from soda with added 

sugars to water during lunch 

Shift from a cream-based pasta 

dish to one with a lighter sauce 

and more vegetables for dinner 

How Will Making Shifts Help? 

• Healthy eating patterns can help prevent chronic diseases like obesity, heart disease, high blood pressure, 

and Type 2 diabetes. 

• Shifting to healthier choices doesn’t mean you have to change your 

whole eating pattern. Shifts can be easier to stick with over time— 

you’re just making small changes to the way you’re already eating. About half of all American 

adults have one or more 

chronic diseases—and 

Make Shifts Throughout the Day they’re often related to 

eating a poor quality diet. 

You have a chance to make a healthier choice whenever you: 

• Open your fridge for a snack • Pack a lunch 

• Shop in the grocery store • Look at a menu in a restaurant 

• Stand at a vending machine • Cook a favorite recipe 

Take advantage of these everyday opportunities to make a shift. Everything you eat and drink matters. Over time, 

little changes in the foods and drinks you choose can have big health benefits. 

2015-2020 Dietary Guidelines for Americans — Shift to Healthier Food & Beverage Choices — Page 1 

Eat Healthy · Be Active | Workshop 5 — Page 23 
 

 

Try Out These Shifts 

The Dietary Guidelines has key recommendations for how we can all improve our eating patterns. 

The shifts below will help you stay on track. 

• Choose whole-wheat bread instead of white 

How to Eat More Whole Grains: 

• Have popcorn for a snack instead of potato chips White Bread Whole-Wheat (just leave out the butter) Bread 

Fatty Cut of Meat Seafood or Beans

How to Cut Down on Saturated Fats: 

• Twice a week, have seafood instead of fatty cuts of meat for dinner 

• When you’re making chili or stew, reduce the amount of meat 

and add more beans and vegetables 

Ice Cream Homemade Smoothie 

How to Cut Down on Added Sugars: 

• Give your kids 100% juice or water instead of fruit punch 

• Have a homemade fruit smoothie instead of ice cream 

How to Cut Down on Sodium (Salt): 

• Switch to unsalted nuts 

Potato Chips Unsalted Nuts • Shift from regular canned soups to low-sodium 

Butter Olive Oil 

How to Use Oils Instead of Solid Fats: 

• Dip your whole-wheat bread in olive oil instead of spreading on butter 

• Choose an oil-based salad dressing instead of cream-based 

What Shift Will You Make Today? 

Want to learn more about shifts and how to fnd a healthy eating pattern that works 

for your family? Check out ChooseMyPlate.gov, which has more information from the 

Dietary Guidelines, online tools, recipes, and more. 

2015-2020 Dietary Guidelines for Americans — Shift to Healthier Food & Beverage Choic es — Page 2 

March, 2016 

Eat Healthy · Be Active | Workshop 5 — Page 24 
 

United States Department of Agriculture 

Eat Healthy · Be Active | Workshop 5 — Page 25 

MyPlate Daily Checklist Find your Healthy Eating Style 

Everything	you eat	and	drink	matters.	Find	your	healthy	eating	style	that	refects	your	preferences,	cultuand	budget—and	maintain	it	for	a	lifetime!	The	right	mix	can	help	you	be	healthier	now	and	into	the	futu

choosing	a	variety	of	foods	and	beverages	from	each	food	group—and making sure that each choice is 

saturated fat, sodium, and added sugars. Start with small changes—“MyWins”—to make healthier choices 

Food Group Amounts for 2,000 Calories a Day 

Fruits 

2 cups 

Focus on whole fruits Focus	on	whole	fruits	that	

are	fresh,	frozen,	canned,	or	dried.

Vegetables 

2 1/2 cups 

Vary your veggies Choose	a	variety	of	colorful	fresh,	frozen,	and	canned	vegetables—make	sure	toinclude	dark	green,	red, and	

orange	choices.

Grains

6 ounces 

Make half your grains whole grains Find	whole-grain	foods	byreading	the	Nutrition	Facts	label	and	ingredients	list.

Protein

5 1/2 ounces 

Vary your protein 

routine 

Mix	up	your	protein	foods	

to include seafood, beansand peas, unsalted nuts	and	seeds,	soy	products,	eggs,	

and	lean	meats	and	poultry.

Move fat-fre

Chooseand	soto	cut	fat.

Limit Drink and eat less sodium, saturated fat, and added sugars. Limit: 

• Sodium	to 2,300 milligrams 	a	day.• Saturated fat to 22 grams a day.• Added	sugars	to 50 grams 	a	day.

Be active your way: Children	6	to	17	years	old	should	move 60 minutes 	every	day.	Adults	should	be	physically	active	at	least 2 1/2 

Use SuperTracker to create a personal plan based on your age, sex, height, weight, and physical activ

SuperTracker.usda.gov 
 

MyPlate Daily Checklist 

Eat Healthy · Be Active | Workshop 5 — Page 26 Write	down	the	foods	you ate today	and	track	your	daily	MyPlate,	MyWins! Write	your	food	choices	for Did	you	reach	 Food group targets for a 2,000 calorie* pattern are: each	food	group your	target? Fruits 2 cups 

1 cup of fruits counts as

• 1	cup	raw	or	cooked	fruit;	or• 1/2 cup	dried	fruit;	or• 1	cup	100%	fruit	juice.

Y N 

Limit Limit: 

• Sodium to 2• Saturated f• Added	sug

Activity Be active y

Adults: • Be	physica

2 1/2 hours

Children 6 to 

•	Move at lea

* This 2,000 calorie pattern is on

needs. Monitor your body weigcalories if needed.

Vegetables 2 1/2 cups 

1	cup	vegetables	counts	as

• 1 cup raw or cooked vegetables; or• 	2 cups leafy salad greens; or• 	1 cup 100% vegetable juice.

Y N 

Grains 6 ounce equivalents 

1	ounce	of	grains	counts	as

•	1 slice bread; or•		1 ounce ready-to-eat	cereal;	or• 1/2	cup	cooked	rice,	pasta,	or	cereal.

Y N 

Protein 5 1/2 ounce equivalents 

1	ounce	of	protein	counts	as

• 1	ounce	lean	meat,	poultry,	or	seafood;	or• 1	egg;	or• 1	Tbsp	peanut	butter;	or• 1/4	cup	cooked	beans	or	peas;	or• 1/2	ounce	nuts	or	seeds.

Y N 

Dairy 3 cups 

1	cup	of	dairy	counts	as

•	1 cup milk; or•	1 cup yogurt; or•	1 cup fortifed soy beverage; or• 1	1/2	ounces	natural	cheese	or	2	ounces

processed	cheese.

Y N 

Track your MyPlate, MyWins 

Center for Nut

USDA is an equal opportu

MyWins
 

 

 

 

 

 

 

Understanding and Using the 

Nutrition Facts Label 

The U.S. Food and Drug Administration has finalized a new Nutrition Facts 

label for packaged foods and beverages that will make it easier for you 

to make informed food choices that support a healthy diet. 

Explore it today and discover the wealth of information it contains! 

Servings Per Container 

Servings per container shows the total number of servings 

in the entire food package or container. One package of food 

may contain more than one serving. Some containers may 

also have a dual column label, which shows the amount of 

calories and nutrients in one serving and the entire package. 

Serving Size 

Serving size is based on the amount of food that is 

customarily eaten at one time. The nutrition information 

listed on the Nutrition Facts label is usually based on one 

serving of the food; however, some containers may also have 

information displayed per package. When comparing calories 

and nutrients in different foods, check the serving size in order 

to make an accurate comparison. 

Calories 

Calories refers to the total number of calories, or “energy,” 

supplied from all sources (fat, carbohydrate, protein, and 

alcohol) in one serving of the food. To achieve or maintain a 

healthy weight, balance the number of calories you consume 

with the number of calories your body uses. 2,000 calories a 

day is used for general nutrition advice. However, your calorie 

needs may be higher or lower and vary according to age, 

gender, height, weight, and physical activity level. Check your 

calorie needs at http://www.choosemyplate.gov. 

As a general rule: 

100 calories per serving is moderate 

400 calories per serving is high 

Percent Daily Value 

The percent Daily Value (%DV) shows how much a nutrient 

in one serving of the food contributes to a total daily 

diet. Use the %DV to determine if a serving of the food is high 

or low in an individual nutrient and to compare food products 

(check to make sure the serving size is the same). 

As a general rule: 

5% DV or less of a nutrient per serving is low 

20% DV or more of a nutrient per serving is high 

Nutrients 

The Nutrition Facts label can help you learn about and compare the nutrient content of many foods in your diet. Use it to choose 

products that are lower in nutrients you want to get less of and higher in nutrients you want to get more of. 

Nutrients to get less of: saturated fat, trans fat, sodium, and added sugars. Diets higher in these nutrients can increase the 

risk of developing high blood pressure and/or cardiovascular disease. Get less than 100% DV of these each day. 

(Note: trans fat has no %DV, so use the amount of grams as a guide) 

Nutrients to get more of: dietary fiber, vitamin D, calcium, iron, and potassium. Most Americans do not get the recommended 

amount of these nutrients, and diets higher in these nutrients can decrease the risk of developing diseases, such as high blood 

pressure, cardiovascular disease, osteoporosis, and anemia. Get 100% DV of these on most days. 

http://www.fda.gov/nutritioneducation December 2016 

Eat Healthy · Be Active | Workshop 5 — Page 27 

 

MyPlate, MyWins

Healthy Eating Solutions for Everyday Life 

Eat Healthy · Be Active | Workshop 5 — Page 29 
 

 

	 	

	 	 	 	 	

	 	

			

 

	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	

	 	 	 	 	 	 	 	 	 	

 

 

United States Department of Agriculture 

10 MyPla te Based on the tips Dietary 

Nutrition MyWins Guidelines 

Education Series for Americans 

Build a healthy meal 

Each meal is a building block in your healthy eating style. Make sure to include all the food groups 

throughout	the	day.	Make	fruits,	vegetables,	grains,	dairy,	and	protein	foods	part	of	your	daily	meals	and	snacks.	

Also,	limit	added	sugars,	saturated	fat,	and	sodium.	Use	the	MyPlate	Daily	Checklist and the tips below to meet 

your	needs	throughout	the	day.

1

Make half your plate veggies 

and fruits 

Vegetables and fruits are full of nutrients 

that	support	good	health.	Choose	fruits	and	red,	

orange, and dark-green vegetables such as 

tomatoes,	sweet	potatoes,	and	broccoli.

2 Include	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 fber, than refned

grains.

3 Don’t forget the dairy 

Complete your meal with a cup of fat-free or

low-fat milk. You will get the same amount of

calcium and other essential nutrients as whole milk but fewer 

calories. Don’t drink milk? Try a soy beverage (soymilk) as

your	drink	or	include	low-fat	yogurt	in	your	meal	or	snack.

4

Add lean protein 

Choose	protein	foods	such	as	lean	beef,	

pork, chicken, or turkey, and eggs, nuts, 

beans,	or	tofu.	Twice	a	week,	make	seafood	the	

protein	on	your	plate.

5 Avoid	extra	fat

Using heavy gravies or sauces will add fat and 

calories	to	otherwise	healthy	choices.	Try steamed	

broccoli with a sprinkling of low-fat parmesan cheese or a 

squeeze	of	lemon.

6 Get creative in the kitchen 

Whether you are making a sandwich, a stir-fry, or a 

casserole,	fnd	ways	to	make	them	healthier.	Try

using less meat and cheese, which can be higher in 

saturated fat and sodium, and adding in more veggies 

that	add	new	favors	and	textures	to	your	meals.

7 Take	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 options that	are	

lower	in	calories,	saturated	fat,	and	sodium.

8

Try new	foods

Keep it interesting by picking out new foods you’ve 

never tried before, like mango, lentils, quinoa, kale, 

or	sardines.	You	may	fnd	a	new	favorite!	Trade	fun	and	

tasty	recipes	with	friends	or	fnd	them	online.

9 Satisfy your sweet tooth in a healthy way 

Indulge	in	a	naturally	sweet	dessert	dish—fruit!	

Serve a fresh fruit salad or a fruit parfait made with 

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

cinnamon.

10 Everything you eat and drink matters 

The	right	mix	of	foods	in	your	meals	and	snacks

can help you be healthier now and into the 

future.	Turn	small	changes	in	how	you	eat	into	your	

MyPlate,	MyWins.

DG TipSheet No. 7

Center for Nutrition Policy and Promotion Go to Choose MyPlate. gov June 2011 

USDA is an equal opportunity provider, employer, and lender. for	more	information. Revised October 2016 

Eat Healthy · Be Active | Workshop 5 — Page 30 
 

 

 

 

 

 

 

 

TODAY’S DATE 

Evaluation 

WORKSHOP 

5 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I will look at the Nutrition Facts label when food shopping 

this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 5 — Page 31 

 

Physical Activity 

is Key to Living Well 

WORKSHOP 

6 

Eat Healthy · Be Active

Community Workshops 

Office of Disease Prevention Eat Healthy · Be Active | Workshop 6 — Page 1 and Health Promotion 

 

 

 

 

Table of 

Contents 

Instructor Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 

Workshop Lesson Plan . . . . . . . . . . . . . . . . . . . . . . . 7 

Handouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 

Eat Healthy · Be Active | Workshop 6 — Page 3 

6

WORKSHOP 

 

WORKSHOP Instructor 6 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 (1 per participant): 

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

2. Be Active Your Way: A Fact Sheet for 

Adults (2 pages) 

3. Muscle-Strengthening Exercises (3 pages) 

4. My Aerobic and Strengthening Activities 

Log (1 page) 

5. How Many Calories Does Physical Activity 

Use? (1 page) 

6. Be Active Your Way As You Get 

Older (if you have older adults in the 

workshop; 2 pages) 

7. Workshop Evaluation (1 page)

Eat Healthy · Be Active | Workshop 6 — Page 5 
 

 

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: Name 2 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: Complete at least 2 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: Make a plan for doing physical 

activity and track your activities for the next week 

(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)

Eat Healthy · Be Active | Workshop 6 — Page 6 
 

 

 

WORKSHOP Workshop 6 Lesson Plan 

ICEBREAKER ACTIVITY 

Handout: Find Someone Who. . . (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 2). 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 2 rows, a 

“T” pattern, or even the 

whole grid. It’s helpful to 

have several prizes on 

hand to reward winners. 

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 

3 times last week 

Feels good after 

exercising 

Tracks how many 

steps they take 

each day 

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 

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 and the Physical Activity Guidelines 

for Americans. The Dietary Guidelines provides 

science-based advice for making food choices that 

promote good health and a healthy weight and help 

prevent disease. The Physical Activity Guidelines 

provides recommendations on the amount, types, 

and level of intensity of physical activity needed to 

achieve and maintain good health. 

• The Dietary Guidelines supports these selected 

consumer messages. More information 

about the messages can be found at 

www.choosemyplate.gov. 

Everything you eat and drink over time matters. The 

right mix can help you be healthier now and in the 

future. Start with small changes to make healthier 

choices you can enjoy. Find your healthy eating pattern 

and maintain it for a lifetime. This means: 

• Make half your plate fruits and vegetables — focus 

on whole fruits and vary your veggies 

• Make half your grains whole grains 

• Move to low-fat or fat-free milk or yogurt 

• Vary your protein routine 

• Drink and eat less sodium, saturated and trans fat, 

and added sugars 

Healthy eating and physical activity are the building 

blocks of a healthier life. The Physical Activity 

Guidelines recommends 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.

Eat Healthy · Be Active | Workshop 6 — Page 7 
Eat Healthy · Be Active | Workshop 6 — Page 8 

WORKSHOP LESSON PLAN

 

TALKING POINTS 

Learning Objectives (2–3 minutes) 

• Name 2 benefits of physical activity and the specific 

recommendations for aerobic and strengthening 

activities. 

• Complete at least 2 strength-training activities. 

• Make a plan for doing physical activity and track 

your activities for the next week. 

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! 

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. 

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 flt. Also, do strengthening activities that 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. 

FINDING OUT WHAT KIND OF AND HOW MUCH PHYSICAL ACTIVITY YOU NEED. 

Be Active Your Way: A Fact Sheet for Adults 

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 

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. 

• 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. 

Muscle-Strengthening Activities 

Do these at least 2 days a week. 

• 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 – 12 times per session. 

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS 

• 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, planks, 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 8–12 times per session. 

° 
Eat Healthy · Be Active | Workshop 6 — Page 9 

WORKSHOP LESSON PLAN

 

 

ACTIVITY 

(Choose one ahead of time; 5–10 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 (NIH/NIA). 

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. Arm raises, arm 

curls, and leg raises may be good exercises for 

participants to try during the workshop. 

Supplies necessary: Two soup cans or resistance 

bands of modest tension for each participant. 

TALKING POINTS 

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. 

Handout: Muscle-Strengthening Exercises (5 minutes) 

• Demonstrate that a repetition, or rep, is 1 complete 

movement of an exercise, and that a set is 1 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 muscle-building 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 go4life.nia.nih.gov/exercises. 

Eat Healthy · Be Active | Workshop 6 — Page 21

Muscle-Strengthening Exercises

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.

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 1 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 frst, do as many as you can. You may 

be able to build up to this goal over time.

• When you can do 2 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.

Wrapping a Resistance Band

1. Lay the band 

fat in your 

hand with the 

end toward 

your pinky 

fnger.

2. Wrap the long 

end of the 

band around 

the back of 

your hand.

3. Grasp frmly.

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 

ftness center or gym. Start with light weights and gradually increase the 

amount of weight you use. Note: You can fnd additional exercises to do 

at home here: go4life.nia.nih.gov/exercises.

www.cdc.gov/physicalactivity/basics/videos/index.htm
Eat Healthy · Be Active | Workshop 6 — Page 10 

WORKSHOP LESSON PLAN

 

 

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 or other measuring 

device or app 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. 

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. 

° 

My Aerobic and Strengthening Activities Log 

My goal is to do aerobic activities for a total of 2 hours and 30 minutes this week 

What I did Effort 

When I did it and for how long 

Mon Tues 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 

___ minutes 

My goal is to do strengthening activities for a total of 2 days this week 

What I did 

When I did it 

Mon Tues Wed Thu Fri Sat Sun Total days 

This is the total number of hours or minutes I did these activities this week: ___ days 

Source: 2008 Physical Activity Guidelines for Americans, Be Active Your Way: Guide for Adults. 

health.gov/PAGuidelines/pdf/adultguide.pdf 
Eat Healthy · Be Active | Workshop 6 — Page 11 

WORKSHOP LESSON PLAN

 

• Mix it up: You can do all moderate activities, all • Presidential Active Lifestyle Award (PALA+): An 

vigorous activities, or some of each. Don’t forget awards program of the President’s Council on 

activities for stronger muscles. Fitness, Sports & Nutrition that promotes physical 

activity and good nutrition. The 8-week program • Avoid injury. To do this: can help you maintain or improve your health, and 

° Start slowly and build up to more activity. is a great way to help manage and reach your 

health goals. Choose activities that are appropriate for your 

level of fitness. For more information about PALA+, visit www. 

° 

° 

fitness.gov/participate-in-programs/pala/ ° Use the right safety gear and sports equipment. 

° See the Appendix for a PALA+ log that you ° Choose a safe place to do your activity. can print.

• Keep track of your physical activity and 

nutrition goals! 

° Track your physical activity and take small steps 

to improve your eating habits. You can keep 

track with a journal or notebook, a website, or a 

mobile app. 
PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS

Be Active Your Way: As You Get Older 

FINDING OUT WHAT KIND OF AND HOW MUCH PHYSICAL ACTIVITY YOU NEED. 

WHY SHOULD I BE PHYSICALLY ACTIVE? 

• Regular physical activity is essential for healthy 

aging. Being physically active can help you stay 

strong and independent as you grow older. 

• It will also make it easier to enjoy other activities, 

such as shopping at the grocery store, going up the

stairs, or playing with grandchildren. 

• In addition to all of the benefits of physical activity 

for adults, physical activity can also improve 

cognitive function and functional health in 

older adults. 

WHAT KIND OF PHYSICAL ACTIVITY DO I NEED? 

• All older adults should avoid inactivity. You will HOW DO I DO IT? 

have some health benefits with any amount of • Make physical activity a regular part of your 

physical activity. day. Choose activities that you enjoy and can do 

regularly. Fitting activity into a daily routine can be • Older adults benefit from the same amount of easy — such as taking a brisk 10 minute walk. Or, physical activity as adults. Check out the list below join an exercise class. Keep it interesting by trying 

something different on alternate days. Every little 

° At least 150 minutes (2 hours and 30 minutes) bit adds up and doing something is better than 

for some ways you can be physically active. 

of moderate-intensity physical activity each doing nothing. 

week. Being active at l east 3 days a week is a 

good goal. • Find an activity that is appropriate for your fitness 

level. If you are not active, start by walking or 

° At least 2 days a week of muscle-strengthening riding a stationary bike. Strive for at least 10 

activities. These are activities such as lifting minutes of exercise at a time and be as active 

weights, using resistance bands, using your as possible. 

body weight for resistance (push-ups or sit-ups), 

climbing stairs, carrying heavy loads, and heavy • If you have a chronic condition, ask your healthcare provider for advice on appropriate types and gardening. amounts of physical activity and ways to progress 

• Include activities that improve balance and reduce at a safe and steady pace. 

your risk of falling. You can do things such as 

backward walking, sideways walking, heel walking, 

toe walking, and standing from a sitting position.

 

TALKING POINTS 

Be Active Your Way As You Get Older (1-2 minutes) 

Note to instructors: If you have older adults in the • Review the handout for ways you can be physically 

workshop, use this handout to complement the Be active. Choose activities you enjoy and start with at 

Active Your Way: A Factsheet for Adults. least 10 minutes at a time. 

• Regular physical activity is essential for • If you have a chronic condition and are just starting 

healthy aging. Adults aged 65 years and older to be physically active, talk with your healthcare 

gain substantial health benefits from regular provider for guidance on getting started.

physical activity. 

• All older adults should avoid inactivity. Some 

physical activity is better than none, and older 

adults who participate in any amount of physical 

activity gain some health benefits. 

• Being physically active can help you stay strong 

and independent as you grow older. It will also 

make it easier to enjoy other activities, such as 

shopping at the grocery store, going up the stairs, 

or playing with grandchildren. 

• Older adults need the same amount of physical 

activity as adults and should do both aerobic and 

muscle-strengthening physical activity. Balance 

exercises can also reduce your risk for a fall. 

Eat Healthy · Be Active | Workshop 6 — Page 12 
 

 

TALKING POINTS 

Wrap-Up/Q&A (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. Find a tracking method that works for you, either by writing down your 

physical activity using the My Aerobic and Strengthening Activities Log, or by using a 

website or mobile app. 

COMPLETE EVALUATION FORM 

(5 minutes) 

Fill out the form and give to Instructor. 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to increase my physical activity and record it on the 

log this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

TODAY’S DATE 

Evaluation WORKSHOP 

6 

Eat Healthy · Be Active | Workshop 6 — Page 13 

 

Handouts 

WORKSHOP 

6 

1. Find Someone Who... 

2. Be Active Your Way: A Fact Sheet for Adults 

3. Muscle-Strengthening Exercises 

4. My Aerobic and Strengthening Activities Log 

5. How Many Calories Does Physical Activity Use? 

6. Be Active Your Way As You Get Older 

7. Evaluation

Eat Healthy · Be Active | Workshop 6 — Page 15 

 

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 

3 times last week 

Feels good after 

exercising 

Tracks how many 

steps they take 

each day 

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 

Eat Healthy · Be Active | Workshop 6 — Page 17 

 

 

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS 

Be Active Your Way: A Fact Sheet for Adults 

FINDING OUT WHAT KIND OF 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 flt. Also, do strengthening activities that 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. 

Aerobic Activities 

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. 

• 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. 

Muscle-Strengthening Activities 

Do these at least 2 days a week. 

• 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 – 12 times per session.

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! 

Eat Healthy · Be Active | Workshop 6 — Page 19 
 

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS 

HOW CAN I TELL AN ACTIVITY AT A MODERATE LEVEL FROM A VIGOROUS ONE? 

Vigorous activties 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. 

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) 

• 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 hand cyclers (also called ergometers) 

• Using your manual wheelchair 

• 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) 

For more information, visit www.healthfinder.gov/getactive . 

Be active your way by choosing activities you enjoy! 

Eat Healthy · Be Active | Workshop 6 — Page 20 
 

 

 

 

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: go4life.nia.nih.gov/exercises. 

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. 

www.cdc.gov/physicalactivity/basics/videos/index.htm 

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. 

 

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 1 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 2 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.

Eat Healthy · Be Active | Workshop 6 — Page 21 
 

 

 

 

 

MUSCLE-STRENGTHENING EXERCISES 

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 muscle-building exercises, at least at 

first. After doing these exercises for a few weeks, you 

will probably not be sore after your workout. 

Source: National Institute on Aging, Exercise 

and Physical Activity: Your Everyday Guide: 

go4life.nia.nih.gov/exercises. 

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.

Eat Healthy · Be Active | Workshop 6 — Page 22 
 

 

 

 

 

 

 

 

 

 

 

MUSCLE-STRENGTHENING EXERCISES 

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. 

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 your 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. 

BACK LEG RAISE 

This exercise strengthens your buttocks and 

lower back. For an added challenge, you can 

remove the chair 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 your 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 

remove the chair 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 your other leg. 

7. Repeat 8 – 12 more 

times with each leg. 

8. As you progress, you 

may want to add 

ankle weights.

Eat Healthy · Be Active | Workshop 6 — Page 23 

 

My Aerobic and Strengthening Activities Log 

My goal is to do aerobic activities for a total of 2 hours and 30 minutes this week 

What I did Effort 

When I did it and for how long 

Mon Tues 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 

___ minutes 

My goal is to do strengthening activities for a total of 2 days this week 

What I did 

When I did it 

Mon Tues Wed Thu Fri Sat Sun Total days 

This is the total number of hours or minutes I did these activities this week: ___ days 

Source: 2008 Physical Activity Guidelines for Americans, Be Active Your Way: Guide for Adults. 

health.gov/PAGuidelines/pdf/adultguide.pdf 

Eat Healthy · Be Active | Workshop 6 — Page 25 

 

 

 

 

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. 

Physical Activity Level 

Approximate Calories Burned in 10 minutes 

Women 

Men (175 – 250 lbs) (140 – 200 lbs) 

Moderate Physical Activity 

Ballroom and line dancing 

50 – 80 40 – 60 

Bicycling on level ground or with a few hills 

General gardening (raking, trimming shrubs) 

Sports where you catch and throw 

(baseball, softball, volleyball) 

Tennis (doubles) 

Using your manual wheelchair 

Walking briskly 

Water aerobics 

Vigorous Physical Activity 

Aerobic dance or fast dance 

120 – 150 100 – 120 

Biking faster than 10 miles per hour 

Heavy gardening (digging, hoeing) 

Hiking uphill 

Jumping rope 

Martial arts (such as karate) 

Race walking, jogging, running 

Sports with a lot of running (basketball, 

hockey, soccer, singles tennis) 

Swimming fast or swimming laps 

Source: Adapted from Veterans Affairs MOVE! Weight Management Program, Calories Burned 

During Physical Activities: www.move.va.gov/download/NewHandouts/PhysicalActivity/P03_ 

CaloriesBurnedDuringPhysicalActivities.pdf. 

Eat Healthy · Be Active | Workshop 6 — Page 27 

 

PHYSICAL ACTIVITY GUIDELINES FOR AMERICANS 

Be Active Your Way: As You Get Older 

FINDING OUT WHAT KIND OF AND HOW MUCH PHYSICAL ACTIVITY YOU NEED. 

WHY SHOULD I BE PHYSICALLY ACTIVE? 

• Regular physical activity is essential for healthy 

aging. Being physically active can help you stay 

strong and independent as you grow older. 

• It will also make it easier to enjoy other activities, 

such as shopping at the grocery store, going up the 

stairs, or playing with grandchildren. 

• In addition to all of the benefits of physical activity 

for adults, physical activity can also improve 

cognitive function and functional health in 

older adults. 

WHAT KIND OF PHYSICAL ACTIVITY DO I NEED? 

• All older adults should avoid inactivity. You will 

have some health benefits with any amount of 

physical activity. 

• Older adults benefit from the same amount of 

physical activity as adults. Check out the list below 

for some ways you can be physically active. 

At least 150 minutes (2 hours and 30 minutes) 

of moderate-intensity physical activity each 

week. Being active at l east 3 days a week is a 

good goal. 

° 

At least 2 days a week of muscle-strengthening 

activities. These are activities such as lifting 

weights, using resistance bands, using your 

body weight for resistance (push-ups or sit-ups), 

climbing stairs, carrying heavy loads, and heavy 

gardening. 

° 

• Include activities that improve balance and reduce 

your risk of falling. You can do things such as 

backward walking, sideways walking, heel walking, 

toe walking, and standing from a sitting position. 

HOW DO I DO IT? 

• Make physical activity a regular part of your 

day. Choose activities that you enjoy and can do 

regularly. Fitting activity into a daily routine can be 

easy — such as taking a brisk 10 minute walk. Or, 

join an exercise class. Keep it interesting by trying 

something different on alternate days. Every little 

bit adds up and doing something is better than 

doing nothing. 

• Find an activity that is appropriate for your fitness 

level. If you are not active, start by walking or 

riding a stationary bike. Strive for at least 10 

minutes of exercise at a time and be as active 

as possible. 

• If you have a chronic condition, ask your healthcare provider for advice on appropriate types and 

amounts of physical activity and ways to progress 

at a safe and steady pace.

Eat Healthy · Be Active | Workshop 6 — Page 29 
 

PHYSICAL ACTIVITIES FOR OLDER ADULTS: 

EXAMPLES OF AEROBIC AND MUSCLE-STRENGTHENING. 

The intensity of these activities can be either relatively moderate or relatively vigorous, 

depending on an older adult’s level of fitness. 

Aerobic Muscle-Strengthening 

• Walking 

• Dancing 

• Swimming 

• Water aerobics 

• Jogging 

• Aerobic exercise classes 

• Bicycle riding (stationary or on a path) 

• Some activities of gardening, such as 

raking and pushing a lawn mower 

• Tennis 

• Golf (without a cart) 

• Exercises using exercise bands, weight 

machines, hand-held weights 

• Calisthenic exercises (body weight 

provides resistance to movement) 

• Digging, lifting, and carrying as part of gardening 

• Carrying groceries 

• Some yoga exercises 

• Some Tai chi exercises 

You can meet the Guidelines by doing moderate or vigorous intensity physical activity. If you can talk, but not 

sing while doing the activity, you are at a moderate intensity. If you are doing a vigorous intensity activity, you 

can only say a few words. 

RESOURCES FOR OLDER ADULTS 

• Go4Life website includes resources such as exercise examples, goal setting and 

resources to start and stay physically activity: go4life.nia.nih.gov/mygo4life 

• How Much Physical Activity Do Older Adults Need? www.cdc.gov/physicalactivity/basics/older_adults/index.htm 

• Benefits of Exercise: nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html

Eat Healthy · Be Active | Workshop 6 — Page 30 
 

 

TODAY’S DATE 

Evaluation 

WORKSHOP 

6 

1 = Strongly Disagree 2 = Disagree 3 = Neither Disagree nor Agree 4 = Agree 5 = Strongly Agree 

1. The workshop covered useful information. 

Comments: 1 2 3 4 5 

2. The workshop activities were helpful. 

Comments: 1 2 3 4 5 

3. I plan to increase my physical activity and record it on the 

log this week. 

Comments: 1 2 3 4 5 

4. I plan to change my eating habits based on 

the information I learned today. 

Comments: 1 2 3 4 5 

5. I plan to become more active based on 

the information I learned today. 

Comments: 1 2 3 4 5 

6. The instructor presented the information in a helpful way. 

Comments: 1 2 3 4 5 

7. Overall, I found the workshop to be very helpful. 

Comments: 1 2 3 4 5 

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

Eat Healthy · Be Active | Workshop 6 — Page 31 

 

APPENDIX Additional Resources 

Office of Disease Prevention Eat Healthy · Be ActiveEat Healthy · Be Active | AppendixAppendix — Page 1— Page 1 and Health Promotion 
APPENDIX • ADDITIONAL RESOURCES

 

 

Certificate of Completion 

Presented to 

For participating in the 

Eat Healthy • Be Active 

Community Workshops 

Based on the Dietary Guidelines for Americans and the Physical Activity Guidelines for Americans 

Link to source doc: https://health.gov/dietaryguidelines/workshops/ 

Eat Healthy · Be ActiveEat Healthy · Be Active | AppendixAppendix — Page 2— Page 2 
APPENDIX • ADDITIONAL RESOURCES

 

’

Presidential Active Lifestyle Award (PALA+) 

PALA+ is a program of the President’s Council on Fitness, Sports & Nutrition that promotes physical activity and good nutrition 

because it takes both to lead a healthy lifestyle. Anyone age 6 and older who completes PALA+ can earn a free award in recognition 

of establishing healthy habits. Start a PALA+ program by using this log or online with U.S. Department of Agriculture’s SuperTracker. 

PALA+ is an 8-week program but can be completed in as few as 6 weeks. 

• Weeks 1-5: In the frst 5 weeks, log your food and physical activity to begin a routine and reach as many goals as you can.

• Weeks 6-8: Beginning in week 6, you must reach your weekly physical activity goal and at least 6 of the 9 weekly healthy 

eating goals, including at least 1 of the dietary limit goals, to complete the program. If you need more time to reach your 

goals, you can try again in weeks 7 or 8. 

Physical Activity Goal 

Achieve the PALA+ physical activity goal by reaching the 

weekly minute goal. Youth ages 6-17 need to be active for at 

least 300 minutes (5 hours) per week. Adults 18 and older 

need to be active for at least 150 minutes (2 hours and 30 

minutes) per week. 

Healthy Eating Goals 

With PALA+ you have the freedom to choose what healthy 

eating goals you want to work on, which allows you to tailor 

the program to meet your specifc needs. See below for tips 

on how to achieve the PALA+ healthy eating goals. 

Tips for the PALA+ Healthy Eating Goals 

Focus on Whole Fruit: Aim to choose whole fruits 

over fruit juice for extra fber. Fruits may be fresh, 

canned, frozen, or dried and may be whole, cut-up, 

or pureed. 

Vary Your Veggies: Select a variety of colorful 

vegetables to get the vitamins, minerals, and fber 

your body needs to be healthy. This includes fresh, 

frozen, or canned varieties. 

Vary Your Protein Routine: Meat, poultry, 

seafood, beans and peas, eggs, processed soy 

products, nuts, and seeds are considered part of 

the Protein Foods Group. Select leaner cuts of beef 

and pork and eat turkey and chicken without skin. 

Make More of Your Grains Whole: Read the 

ingredients list and choose products that list 

a whole-grain ingredient frst, such as “whole 

wheat,” “brown rice,” or “oatmeal.”

Move to Fat-Free or Low-Fat Dairy: Dairy 

products, as well as soy milks, ofer calcium, 

vitamin D, and many other nutrients your 

body needs. 

Drink Water Instead of Sugary Drinks: Regular 

soda and other drinks such as fruit drinks and 

energy drinks can have added sugars. Instead, 

reach for a tall glass of water.

 Dietary Limit Goals 

Select Food With Less Sodium: 

Read the Nutrition Facts label 

to compare sodium in packaged 

foods like soup, canned 

vegetables, and frozen meals; 

choose the foods with lower 

amounts. 

Limit Added Sugars: 

Added sugars increase 

calories without contributing 

essential nutrients and 

include syrups and other 

caloric sweeteners. 

Replace Saturated Fats With 

Unsaturated Fats: Most saturated 

fats come from animal products. 

Choose lower fat dairy and lean 

options for meat and poultry—like 

lean beef and grilled chicken breast 

without the skin. 

For more information on how physical activity can help promote health and reduce the risk of chronic disease, and on healthy eating patterns and how to ensure 

your diet is meeting your nutritional needs, please consult the Physical Activity Guidelines for Americans and Dietary Guidelines for Americans available at health.gov. 

Link to source doc: https://www.hhs.gov/fitness/programs-and-awards/pala/index.html#paper-log 

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PRESIDENT’S COUNCIL

ON FITNESS, SPORTS & NUTRITION
APPENDIX • ADDITIONAL RESOURCES

 

Age 

Date Started Date Completed 

Paper Log Instructions: 

Circle each healthy eating goal you achieve. Enter your daily physical activity in minutes and add up the total at the end of the week. Circle the total if your 

goal is met. Once you achieve your goals in week 6, 7, or 8, you’re eligible to receive the PALA+ award certifcate at www.ftness.gov! 

Healthy Eating Goals (key) 

Focus on Whole Fruits 

Vary Your Veggies 

Make More of Your 

Grains Whole 

Vary Your Protein 

Routine 

Select Foods with Less 

Sodium 

Limit Added Sugars 

Drink Water Instead of 

Sugary Drinks 

Replace Saturated Fats 

with Unsaturated Fats 

Move to Fat-Free or 

Low-Fat Dairy 

Participant Name

WEEK

1

2

3

4

5

6

7

8

 HEALTHY EATING GOALS PHYSICAL ACTIVITY GOAL

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Sun Mon Tues Wed Thurs Fri Sat Total

Online Instructions: 

The PALA+ program can also be completed online using USDA’s SuperTracker! 

Create an account at www.supertracker.usda.gov. You can earn your PALA+ 

award by logging your food and physical activity to reach your goals. 

Link to source doc: https://www.hhs.gov/fitness/programs-and-awards/pala/index.html#paper-log 

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PARTICIPATION LOG 
APPENDIX • ADDITIONAL RESOURCES

 

 

FOOD SAFETY 

CLEAN SEPARATE COOK CHILL 

• Washing hands with soap and warm • Keep raw meat, poultry, eggs, and sea- • Color and texture are unreliable indica- • The temperature in a refrigerator should 

water before and after handling raw food food and their juices away from ready- tors of safety. Using a food thermometer be 40°F or below, and the freezer 0°F or 

is the best way to reduce the spread of to-eat food. is the only way to ensure the safety of below. 

germs and prevent food poisoning. meat, poultry, seafood, and egg prod-

• Separate raw meat, poultry, and seafood ucts. These foods must be cooked to a • Perishable food should be thawed in the 

• Thoroughly wash utensils, cutting from produce in your shopping cart. safe minimum internal temperature to refrigerator, in the microwave, or in cold 

boards, and countertops with soap and Place food in plastic bags to prevent destroy any harmful bacteria. water. They should never be thawed on 

hot water. Rinse. They may be sanitized their juices, which may contain harmful the counter or in hot water. Do not leave 

by applying a solution of 1 tablespoon bacteria, from dripping onto other food. • The food thermometer should be placed food at room temperature for more than 

of liquid chlorine bleach per gallon of in the thickest part of the food, away two hours (one hour when the temperawater. Air-dry. • At home, put raw meat, poultry, and from bone, fat, or gristle. ture is above 90°F. 

seafood in containers, on plates, or in 

• Wash fruits and vegetables thoroughly sealed plastic bags in the refrigerator to • Meat and poultry defrosted in the refrigunder running water just before eating, prevent their juices from dripping onto SAFE MINIMUM INTERNAL 

TEMPERATURES 

As measured with a food thermometer 

Beef, pork, veal and 145°F with a 

lamb (roast, steaks 3-minute “rest time” 

and chops) after removal from the 

heat source. 

Ground Meats 160°F 

Poultry (whole, parts 165°F 

or ground) 

Eggs and egg dishes 160°F Cook eggs until 

both the yolk and the 

white are frm. 

Scrambled eggs 

should not be runny. 

Leftovers 165°F 

Fin Fish 145°F 

SAFE COOKING GUIDELINES 

Shrimp, Lobster, Flesh pearly and 

Crabs opaque 

Clams, Oysters and Shells open during 

Mussels cooking 

Scallops Milky white, opaque 

and frm

erator may be refrozen before or after 

cutting, or cooking. Do not wash fruits other food. cooking. If thawed in the microwave or 

and vegetables with soap, detergent or cold water, cook before refreezing. 

commercial produce washes. • Use a separate cutting board for raw 

meat, poultry, and seafood. • Divide large pots of food, like soup 

or stew, into shallow containers. Cut 

• Sauce that is used to marinate raw cooked meat or poultry into smaller por1 in 6 Americans will get meat, poultry, or seafood should not be tions or slices. Place in shallow containused on cooked food, unless the sauce ers, cover, and refrigerate. sick from food poisoning is boiled first. 

this year. • Only buy eggs from a refrigerator or 

• Never place cooked food back on the refrigerated case. Store eggs in the re- 3,000 Americans will die. same plate that previously held raw food frigerator in their original carton and use Keep your family food safe. unless the plate has first been washed within 3-5 weeks. 

in hot, soapy water. 

• When selecting pre-cut produce choose 

only those items that are refrigerated or 

surrounded by ice and keep refrigerated 

at home to maintain both quality and Raw milk and products made from raw products that are labeled “pasteurized” safety. milk (including certain cheeses, ice (which means the milk has been heated 

cream, and yogurt) are foods that can briefy to kill disease-causing germs). If 

pose severe health risks. Raw milk and you do not see the word “pasteurized” KEEP YOUR FAMILY SAFE FROM FOOD POISONING 

products made from raw milk can carry on the product label, the product may 

harmful bacteria and other germs that contain raw milk. Pasteurized milk and 

can make you very sick or kill you. At milk products are safer than raw milk and 

the grocery store, look for milk and milk products made from raw milk. 

Check your steps at FoodSafety.gov 

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APPENDIX • ADDITIONAL RESOURCES

 

ADDITIONAL RESOURCES 

There are many more resources and materials to help you promote healthy eating and physical activity in your 

community. Below are helpful resources for implementing the Dietary Guidelines and Physical Activity Guidelines, 

including recipes and menus, food labeling, and food safety. 

HELPFUL MATERIALS 

Dietary Guidelines 

Toolkit for Professionals (from the U.S. Department of Health and Human Services, HHS) 

Find tips, messages, and materials that will help you share information from the Dietary Guidelines with your 

patients, clients, and peers. 

• https://health.gov/dietaryguidelines/2015/resources.asp 

• How to Build a Healthy Eating Pattern [PDF - 520 KB] features tips for making nutritious food and beverage 

choices a part of your everyday routine. 

° Spanish: Cómo crear un patrón de alimentación saludable [PDF - 423 KB] 

• Shift to Healthier Food & Beverage Choices [PDF - 332 KB] offers a closer look at a central Dietary 

Guidelines concept. 

° Spanish: Elija alimentos y bebidas más saludables [PDF - 763 KB] 

• Cut Down on Added Sugars [PDF - 353 KB] offers a how-to guide for reducing added sugars. 

° Spanish: Consuma menos azúcares agregados [PDF - 903 KB] 

• Cut Down on Sodium [PDF – 821 KB] offers a how-to guide for reducing sodium. 

° Spanish: Consuma menos sodio [PDF - 362 KB] 

• Cut Down on Saturated Fats [PDF – 772 KB] offers a how-to guide for reducing saturated fats. 

° Spanish: Consuma menos grasas saturadas [PDF - 357 KB] 

MyPlate Tip Sheets (from the U.S. Department of Agriculture) 

USDA provides MyPlate Tip Sheets for consumers and professionals with high-quality, easy-to-follow tips in a 

convenient, printable format. These are perfect for posting on a refrigerator or wall. 

A MyPlate Tip Sheet is included in each of the six workshops. There are many other helpful tip sheets in the series, 

with more being added: 

• https://www.choosemyplate.gov/ten-tips 

• https://www.choosemyplate.gov/printable-materials

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APPENDIX • ADDITIONAL RESOURCES

 

OTHER 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: www.dietaryguidelines.gov 

• Physical Activity Guidelines for Americans: http://www.health.gov/paguidelines 

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 the Surgeon General: 

Active Living: https://www.surgeongeneral.gov/priorities/prevention/strategy/active-living.html 

° Healthy Eating: https://www.surgeongeneral.gov/priorities/prevention/strategy/healthy-eating.html 

° 

• Centers for Disease Control and Prevention: 

° http://www.cdc.gov/nutrition/index.html 

° http://www.cdc.gov/healthyschools/nutrition/schoolnutrition.htm 

° http://www.cdc.gov/workplacehealthpromotion/health-strategies/nutrition/index.html 

• Food and Drug Administration: 

° http://www.fda.gov/Food/default.htm 

https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/ 

LabelingNutrition/ucm385663.htm#images 

° 

• National Institutes of Health — We Can! (Ways to Enhance Children’s Activity and Nutrition): 

° http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/ 

° https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx 

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 

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APPENDIX • ADDITIONAL RESOURCES

 

• 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 

• https://www.fns.usda.gov/tn/team-nutrition-recipes-and-cookbook-toolkit 

• https://healthyeating.nhlbi.nih.gov/ 

• http://www.whatscooking.fns.usda.gov/ 

Food Safety 

• Your Gateway to Food Safety Information: https://www.foodsafety.gov 

• Check Your Steps: http://www.foodsafety.gov/keep/basics/ 

• USDA Educational Materials : http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education 

• Safe Food Handling: http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/foodsafety-fact-sheets/safe-food-handling/basics-for-handling-food-safely/ct_index 

• CDC Vital Signs, Making Food Safer to Eat: http://www.cdc.gov/vitalsigns/FoodSafety/index.html 

Nutrition Facts Label and Programs from the FDA 

• http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm20026097.htm 

• https://www.fda.gov/Food/ResourcesForYou/default.htm 

Portion Sizes 

• Portion Distortion Quiz from NHLBI: http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portiondistortion.htm 

• How Many Fruits and Vegetables Do You Need?: http://www.fruitsandveggiesmorematters.org/ 

• 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.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm 

Physical Activity 

• Physical Activity Guidelines for Americans: www.health.gov/paguidelines 

• President’s Council on Fitness, Sports & Nutrition: http://www.fitness.gov

Eat Healthy · Be ActiveEat Healthy · Be Active | AppendixAppendix — Page 8— Page 8 
APPENDIX • ADDITIONAL RESOURCES

 

• Centers for Disease Control and Prevention 

http://www.cdc.gov/nccdphp/dnpa/physical/index.htm 

° http://www.cdc.gov/healthyschools/physicalactivity/guidelines.htm 

° 

° http://www.cdc.gov/physicalactivity/worksite-pa/index.htm 

• National Physical Activity Plan: http://www.physicalactivityplan.org 

Resources for Older Adults 

• Healthy Eating As We Age: https://www.choosemyplate.gov/older-adults 

• Choosing Healthy Meals as You Get Older: https://www.choosemyplate.gov/ten-tips-choosing-healthy-mealsyou-get-older 

• National Institute on Aging Healthy Eating: https://www.nia.nih.gov/health/healthy-eating 

• Go4Life from the National Institute on Aging : https://go4life.nia.nih.gov/mygo4life 

• How Much Physical Activity Do Older Adults Need?: https://www.cdc.gov/physicalactivity/basics/older_ 

adults/index.htm 

• Benefits of Exercise: https://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html 

ANSWERING QUESTIONS ABOUT THE GUIDELINES 

The following information has been extracted from frequently asked questions for each set of guidelines. A complete 

set of questions and answers can be found at www.DietaryGuidelines.gov and https://health.gov/paguidelines 

Dietary Guidelines for Americans 

What are the Dietary Guidelines? 

The Dietary Guidelines provides advice for making food and beverage choices that promote good health and a healthy 

weight and help prevent disease. The advice is based on a rigorous review of the scientific evidence through a 

transparent and systematic 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 Dietary 

Guidelines are released by the Secretaries of the United Stated Department of Agriculture (USDA) and Health and 

Human Services (HHS) every 5 years. 

Why are the Dietary Guidelines important? 

The Dietary Guidelines provides the scientific basis for the government to speak in a consistent manner about 

nutrition and health. It helps inform federal nutrition policy, education, outreach, and food assistance programs used 

by consumers, industry, nutrition educators, and health professionals. All federal nutrition education for the public is 

required to be consistent with the Dietary Guidelines. As such, it is used in the development of materials, messages, 

tools, and programs to communicate healthy eating. For additional information, visit www.DietaryGuidelines.gov. 

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APPENDIX • ADDITIONAL RESOURCES

 

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 Physical Activity Guidelines for Americans 

provide science-based guidance to help Americans aged 6 years and older improve their health through 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. 

Eat Healthy · Be ActiveEat Healthy · Be Active | AppendixAppendix — Page 10— Page 10 
Office of Disease Prevention 

and Health Promotion 

ODPHP Publication No. U0017 

April 2018