Staying Healthy and Active



  • Heart disease is the leading cause of death in the United States.
  • Approximately 74% of adults are overweight or have obesity.
  • Approximately 40% of children and adolescents are overweight or have obesity.
  • Almost 11% of Americans have type 1 or type 2 diabetes
  • Colorectal cancer in men and breast cancer in women are among the most common types of cancer.


  • Achieve a healthy body weight and reduce the risk of chronic disease.
  • Your meals should include all the food groups with more focus on nutrient dense options instead of empty calories.
  • Include foods that are fresh, dried, frozen, and 100% juices.
  • Avoid over-eating.  Learn proper portion size.
  • Adopt healthy eating patterns and follow the “plate method” (include ½  plate of non-starchy vegetables, ½ plate of lean meat or protein, ¼ plate of grains or starchy foods).
  • Get the family involved and prepare meals at home to limit calories from restaurant cooking.
  • Batch cook/meal prep.
  • Read food labels and avoid those with added sugar and sodium.
  • Avoid processed foods
  • Look for low calorie options, natural sweeteners
  • Choose “no added sugar” options
  • Making small nutrient-dense choices to make the meal healthier:
  • Choose Greek yogurt vs. regular yogurt
  • Opt for low fat/fat free dairy
  • Choose whole grains
  • Unsweetened beverages


  • Be active to prevent chronic disease.
  • Incorporate healthy motion into your daily activities.   It can help boost your mood, reduce stress, and improve sleep.
  • Strive for 2 to 5 hours per week of moderate intensity aerobic activity, such as brisk walking.
  • Introduce a variety of workouts to your routine such as strength training, cardiovascular training and stretching exercises

Get your blood flowing daily!