Presidential Active Lifestyle Award (PALA+)

PALA+ is a program of the President’s Council on Sports, Fitness & 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 today by using this log.

PALA+ is an 8-week program but can be completed in as few as 6 weeks.

• Weeks 1-5: In the first 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 specific 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 fiber. 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 fiber 

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 first, such as “whole 

wheat,” “brown rice,” or “oatmeal.”

Move to Fat-Free or Low-Fat Dairy: Dairy 

products, as well as soy milks, offer 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.
Participant Name 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 certificate at www.fitness.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

PARTICIPATION LOG

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