Benefits of Exercise
 Beginning a Walking Program
 Improving Cardiovascular Fitness
 Shopping Guide for Walking Shoes
 Warming-Up & Cooling-Down
 How to Measure Your Own Route
 Walking for Weight Control
 Eating for Life
 Staying Motivated

Eating For Life

A healthy, balanced diet that provides optimum nutrition will give you the energy you need to stick with your exercise program. This is the same diet that can reduce your risk for major diseases, such as heart disease, cancer, and stroke. It can also help you reduce excess body fat and keep the weight off.

• EAT MORE whole fruits, whole vegetables, whole-grains, and beans and legumes.
  • Fruits: Apples, cherries, cranberries, grapes, grapefruit, plums, raspberries, strawberries, apricots, cantaloupe, nectarines, oranges, peaches, tangerines, bananas, pears, pineapple, avocado, honeydew, kale, kiwi, blackberries & blueberries
  • Vegetables: Beets, bell peppers, cabbage, carrots, onions, radishes, tomatoes, squash, sweet potatoes, cauliflower, corn, turnips, artichoke, asparagus, green beans, broccoli, Brussels sprouts, celery, collard greens, cucumbers, lettuce, okra, parsley, peas, spinach & eggplant
  • Whole Grains: Whole wheat, whole oats, brown rice, barley, and rye
  • Beans and Legumes: Soybeans, black beans, kidney beans, navy beans, chick peas & lentils

• EAT MORE foods that are closer to their natural state. For example:
  • Whole kernel corn instead of corn chips
  • Whole apples instead of apple sauce or juice
  • Oatmeal instead of Frosted Flakes
  • Raw carrots instead of carrot cake
  • Low-fat milk instead of chocolate milk
  • Peanuts instead of peanut butter
  • Steamed squash instead of squash casserole
  • Baked fillet of fish instead of fish sticks
  • Low-fat cheese instead of Cheez-whiz

• DRINK MORE fresh water.

• EAT MODERATE AMOUNTS of lean protein sources each day from meat, dairy, poultry, fish, and vegetarian sources

• EAT SMALL AMOUNTS of fats daily that are high in monounsaturated fatty acids, such as olives, olive oil, avocado, flaxseed, and nuts

• EAT LESS "white" foods.
  • White sugar
  • White flour
  • White potatoes
  • White rice

• EAT LESS processed foods. For example:
  • Most sugary dry cereals
  • Crackers
  • Cookies
  • Cakes
  • Pastries
  • Frozen waffles & pancakes
  • Corn & potato chips

• EAT REGULAR, MODERATELY-SIZED meals and snacks throughout the day.