Create a Healthier You

A healthy lifestyle, including healthy eating and physical activity habits, can help you feel better and improve your overall well-being.

A simple and effective way to implement a healthier diet is using the plate method. Start with a 9-inch plate:

1. Fill ¼ to ½ of your plate with non-starchy vegetables – salad greens, broccoli, cauliflower, asparagus, green beans, tomatoes, cucumbers, peppers, etc. The more colorful your plate, the more variety of vitamins and minerals you are consuming!
2. Fill ¼ of your plate with whole grains – brown rice or quinoa, starchy vegetables, or beans and lentils.
3. Fill ¼ of your plate with lean protein – meat, poultry, fish, eggs, cheese, or beans.
4. On the side you can include ½-1 cup of fruit and/or a dairy source, such as 1 – cup low-fat yogurt or milk.

Including at least 150 minutes of physical activity daily is proven to maintain a healthy weight, lower your risk of heart disease and stroke, and reduce symptoms of anxiety and depression. The current Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both. It is also recommended for adults to include muscle-strengthening at least 2 days a week.

• Examples of moderate-intensity aerobic activity – brisk walking, gardening, biking less than 10 mph, or slow dancing.
• Examples of vigorous aerobic activity – jogging, running, swimming laps, biking more than 10 mph, jumping rope, basketball, kickboxing.
• Muscle-strengthening activity - Lifting weights, yoga, using resistance bands, push-ups, sit-ups, squats, pilates.

Interested in becoming a healthier version of yourself? Want guidance to get started?

NH+C’s Registered Dietitian Nutritionists offer online classes you can take anytime, anywhere at your own pace. Call 507-646-1410 to learn more, or learn more and register.