Simple Steps to a Healthier Lifestyle

Presented by Amelia Ferrel & Cassi Freed

CSU Extension

Why is it so hard to lead a healthy lifestyle?

Information Overload

Gluten-free Vegetarian

Vegan

What can I do to be healthier? 1. Make half your plate fruits and vegetables

2. Focus on “good” (unsaturated) fats

3. Eat whole instead of processed foods when possible

4. Be active!

1. Make half your plate fruits and veggies

• Contain phytochemicals and antioxidants

• High in fiber

• Low in calories

Try: Wash and cut up veggies after your bring them home from the store. Keep them in plastic containers in the refrigerator to include in meals or use as quick snacks.

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2. Focus on “good” (unsaturated) fatsUnsaturated fats

• Choose nuts, avocado, plant oils, fish

Saturated and trans fats • Reduce solid fats (such as butter and shortening)• Choose lean meats• Limit commercial bakery goods, processed snacks, and other goods with

trans fats

Try: Replace 1 of your meat-based meals with a fish meal every week.

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3. Eat whole instead of processed food whenever possible.

• Whole foods are usually higher in fiber and nutrients and

lower in calories.

• Processed foods-

• Lose: fiber, vitamins, minerals, beneficial fats, and other healthful

compounds

• Gain: sugar, sodium, and fat

Try: • Make half of your cereal, rice, or bread choices whole-

grain. • If you drink fruit or vegetable juice on a regular basis,

replace one of these servings with a whole fruit or vegetable.

4. Be active! • Try to be active for 30 minutes on 5 or more days of the

week. • Benefits include:

• Healthier body composition • Lower risk for disease• Lower blood pressure and cholesterol• Improved insulin sensitivity • Lower risk of injury• Improved concentration, energy, sleep, and mood

Try: Add in 10 minutes of physical activity to your day by walking at lunch or after dinner.

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Questions?

http://www.ext.colostate.edu/

For updated factsheets and information about current topics in health, nutrition, and food safety, visit the CSU Extension

website: