Page 51 - Wellness-Nutrition-pamphlets-sample

Healthy Eating
Here are some basic guidelines for
eating healthier:
„ Make half your plate fruits and
vegetables
„ Enjoy your food, but eat less
„ Avoid oversized portions
„ Make at least half your grains whole
„ Drink water instead of sugary drinks
„ Compare the sodium in your foods
„ Switch to fat-free or low-fat (1%) milk.
USDA - MYPLATE On Campus
Get Some Sleep!
Even if you think you’re getting
enough sleep, you might not be.
Most adults need 7-9 hours of
sleep each night. Teens need
8-10 hours of sleep. Here are
some of the signs that you may
need more sleep:
„ Difficulty waking up in the morning
„ Hard to concentrate and feel sleepy during the day can help you:
„ Feelings of moodiness or depression
Good sleep habits:
„ Set a routine for sleeping. Try going to bed and wake up
at the same time each day.
„ Finish exercising at least 3 hours before bed
„ Avoid drinks with caffeine after 4pm
„ Slow down and relax before bed– no intense TV or
activities that wind you up, and avoid electronics
„ Keep your sleep area dark, quiet, and slightly cool.
Exercise - What Do You Do When...
How would you react in the following situation? Look for healthy solutions to common challenges.
1. It’s 5pm, and you’ve got a major report due in the morning by 8:30 am. You estimate about 6-7 hours to
finish it.
What will you do? What are your questions? What action would you take?
2. You feel awful - your sinuses are blocked, your hot, sweating, have a headache, and ache all over.
Who would you contact? What are your questions? What action would you take?
3. You’ve had a day when everything seemed to go wrong and you’re tired, stressed, and grumpy.
Who would you contact? What are your questions? What action would you take?
Get Moving!
„ Figure out how physically active you
are on a weekly basis and find ways to
improve or maintain your fitness levels. 4. Since I (pick one of these: moved, started a new job, got divorced, started school) I’ve picked up 15 pounds.
For adults, recommended exercise is 150 Who would you contact? What are your questions? What action would you take?
minutes each week.
„ Regular physical activity has long-term
health benefits. Being physically active
5. It’s 5 pm and you’ve got no dinner plans, a family to feed, and a meeting to attending at 7:30.
• Reduce stress Who would you contact? What are your questions? What action would you take?
• Feel better about yourself
• Sleep well at night
6. You took a wrong step and hurt your ankle playing handball last week. You’ve been limping around for a
• Maintain or reach a week and it sill hurts and look swollen.
healthy weight
• Improve focus Who would you contact? What are your questions? What action would you take?
for better
studying