Stay Fit and Healthy for Life
Simple Tips for a Healthy Lifestyle
After the indulgences of Summer, many of us think about trying to get fit and start a more healthy diet. But, what exactly is a healthy diet?
We all know that we should be wary of the latest fad diets. We know we should eat five, or is it seven, portions a day of fruit and vegetables for a healthy lifestyle, but the temptation to eat snacks, fatty foods and sugary treats can be very hard to resist. We also know that we need regular exercise for weight loss, but we don't always know which are the most effective ways to exercise.
Here I show you some colorful posters that will brighten any space. Not only that, but they are filled with tips to encourage a healthy lifestyle, good diet and maintenance of a healthy body weight. So, if you are looking for something cheerful for a lunch or break room, fitness center, or even your child's room, why not consider one of these great posters?
A lot of us eat too much over the holiday season, so further down the page, you will find some very useful portion plates for adults, kids and those with diabetes. A portion plate is basically a healthy eating plate showing you the amounts of different types of food you need for a healthy diet. It can help to develop good eating habits. For more in-depth information, I have included some links to recommended books on healthy eating, weight management, vegetarian cookery and growing your own foods.
This tasty photo by Man vyi was taken at a show in West Jersey, and is in the public domain.
You Are What You Eat - Nutrition for kids
For a healthy diet, a good balance of foods is very important and will give you all the nutrients you need. This means eating the right amount of a wide variety of foods and drinks, and in the right proportions. The foods that we eat can be divided into five groups:
- vegetables and fruit
- carbs, such as breads, pasta, potatoes and rice
- meats, fish, beans and eggs
- dairy products, such as milk, butter and cheese
- foods that contain sugar and fat
A healthy diet is based on the starchy carb foods such as pasta, potatoes and rice, along with plenty of fruit and vegetables, and some protein-rich foods such as meat and fish. You also need some milk and dairy foods, but not too much sugar, fat or salt.
This poster gives a very clear, pictorial way to remind everyone that food choices affect all aspects of health. The left hand image shows a body made up of processed foods, fatty foods, and other unhealthy choices. The healthy right hand choice emphasizes fruits and vegetables with more nutritional value, less fat and less calories. Make sure you get your "5 a day" of healthy vegetables and fruits.
17" x 22" poster, laminated for longer life. Can be used in the home, gym or school.
Tips to Maintain or Lose Weight - What to AVOID
This easy reference poster is a great way to remind kids (and yourself) about some simple tips to maintain a healthy body weight. Candy, sweets, juices and soft drinks are stuffed full of sugar. Not only can this cause problems with weight, but might put your child on the road to diabetes.
Filling up with snacks, hamburgers and chips may give a quick solution to hunger pangs, but the high fat and salt content can dramatically affect health.
And here's a mega-tip : To help reduce weight, use smaller dinner plates and serve smaller portions!
This colourful poster can brighten any lunch or break room. It is laminated, so should last well, even when moved from one place to another.
Healthy Eating Tips - What you can DO to Maintain or Lose Weight
This colourful poster shows 4 simple ways to maintain or lose weight. You don't need to follow fad diets to lose weight or be healthy. You need to eat a balanced diet and take a reasonable amount of exercise. This poster shows how you can help your family to keep a healthy weight by eating more vegetables and fruits, and more whole grains, along with lean meats, such as skin-less chicken and fish.
Another great poster to brighten a lunch or break room. It is laminated and long-lasting'.
Healthy Eating and Exercise - Get plenty of exercise
To maintain or lose weight, we need good nutrition and healthy meal plans. On it's own, that isn't enough... Exercising between 3 and 5 times each week, for 30 to 60 minutes each time is a fantastic way to maintain good health and body weight. This poster shows 9 sports and activities that can help children and adults (!) get the exercise they need. Next time someone says "I'm bored" suggest they try one of the activities on this poster!
Attractive poster, with photos and information about 9 sports and activities including walking, basketball, soccer and jumping rope.
The Best Foods to Eat - Healthy meal ideas
This colourful poster shows 40 of the best foods to help you maintain good weight and health. The foods shown are low in calories, fats and sugars, but high in nutritional value. Encourage your family to eat these types of foods.
Are there any healthy snacks? Well, yes, this poster shows you some... apples, oranges, berries and more.
Easy to use and understand - a great visual way to show the foods that are have high nutritional value, low in calories, sugars, or fats.
The Worst Foods to Eat - Foods to avoid when you are planning healthy meals
This simple, pictorial poster reminds us of the foods which should be avoided or eaten only occasionally. It poster shows 23 foods that are high in calories, laden with fat and/or sugar, and are basically the most unhealthy foods that many children regularly eat.
Easy to use and understand
Six to choose from...
There are six super posters to chose from, all packed with useful information, clear and colorful.
Which poster do you like best?
Nutrition Information on different types of Fruit, Vegetable and Fish
Free, downloadable and printable posters
29.75 inch x 38.5 inch posters, free to download and print . The FDA has created these posters showing the 20 most frequently consumed foods of each type (in the United States). They give nutritional facts about raw fruits, vegetables and fish, including protein, carbohydrate and fat content, calorie content and a range of vitamins and minerals.
Click here for the FDA fruit poster
There are also posters on vegetables and fish, posters of different sizes, and accessible text versions. They can all be found here.
Occasionally, the FDA website is overloaded. So if you have difficulty downloading, bookmark this page and try again later.
What's On Your Plate?
You may have heard that the Mediterranean diet is associated with a better quality of life and better overall health, as well as a lower risk of stroke and heart disease. Although Mediterranean cuisine varies by country and region, it is has certain things ingredients in common : more vegetables and fruits, beans and whole grains, fish for protein and olive oil.
To make your diet more "Mediterranean", make sure you are eating enough bread and pasta, eat more fish and less meat, and eat more fruit and salad. When you need to use fats and oils, try to select vegetable and plant oils, such as olive oil.
There is a "food pyramid" which shows the proportions of food we should eat for a balanced diet. These great MyPlate posters show this information in a very practical way, and will help you decide if you are eating correctly. Check your knowledge!
This MyPlate Poster colorfully illustrates information on how to estimate quantities of fruits, veggies, grains, protein and dairy products, and much of each of these 5 food groups to eat everyday. It also includes tips on foods and activity.
This colorful 18" x 24" MyPlate Poster shows how to build a healthy plate of food, foods to cut back on, and physical active.
Helping Youth Make Healthy Decisions on Eating and Fitness
Give your pre-teens and teens The Power of Choice
This excellent free resource HHS' Food and Drug Administration and USDA's Food and Nutrition Service. It is designed for use by after-school program leaders working with pre-teens and teens, but is equally useful for home-schooling or personal interest. The pack includes a Leaders' Guide, six posters, nutrition fact cards, a recipe booklet and quick, simple activities to do with kids.
Click here to access The Power of Choice: Helping Youth Make Healthy Eating and Fitness Decisions
This MyPlate poster is designed for kids aged 2 to 8, and includes fun and friendly food characters to pass on tips about balancing good foods and physical activity. Kid sized portions are shown for each food group.
For families with kids, this is the child size version of the Portion plate - this is very important if you are trying to give your child the right amount of food.
Portion Plates & Kits for Adults
Does your diet suffer from porion distortion? Food portion sizes now are far bigger than 25 to 30 years ago. This means that we can easily consume a lot more calories than we realise. To regain some control:
- Use smaller plates and bowls
- Include two portions of vegetables on your plate
- Eat slowly - this allows your stomach to tell your brain that you are full
- Turn off the TV - this allows you to notice and enjoy your food
- Use kitchen scales to weigh ingredients and stick to sensible serving sizes
Portion Plate are interactive tools demonstrating how much of each food type we should eat. Some of these plates come as part of a kit with brochures to help explain how to use the plate in your everyday life. The Diabetes Portion Plate gives dietary guidance specifically for people with diabetes or pre-diabetes.
For new ideas on good foods and recipes for healthy eating, have a look through this selection.
Bill Phillips believes that food should be a source of pleasure. Eating should be enjoyable, giving great health and energy.
Phillips says "Eventually, anyone and everyone who's at all concerned with their health must learn how to feed their body, not how to starve it."
Eating for Life is commonsense, concise and specific, with clear dos and don'ts to make food your friend, not your enemy.
This Kindle edition of Eat Healthy to Live Healthy will inform you about healthy eating and dispel myths about food and dieting. If you start with healthy eating habits, you will soon be living in a healthier way too.
Top Vegetarian Recipe Books
Whether you are just starting as a vegetarian or are committed to a vegetarian lifestyle, these books will add to your repertoire of recipes.
In The French Market Cookbook, Clotilde Dusoulier presents 82 seasonal recipes. By choosing what is ripe and in season Clotilde utilises the bright flavors of the vegetables to give us tempting soups, tarts, turnovers and bakes.
Are you a fitness fiend? A vegetarian or vegan? Or are you fed up with all this "healthy eating" stuff?