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Stay Fit and Healthy for Life

Updated on November 20, 2014

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.

You Are What You Eat Poster
You Are What You Eat Poster

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!

Lose Weight Dont's 17" X 22" Laminated Poster
Lose Weight Dont's 17" X 22" Laminated Poster

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.

Lose Weight Do's 17" X 22" Laminated Poster
Lose Weight Do's 17" X 22" Laminated Poster

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!

Lose Weight Exercise 17" X 22" Laminated Poster
Lose Weight Exercise 17" X 22" Laminated 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.

Best Foods to Eat 17" X 22" Laminated Poster
Best Foods to Eat 17" X 22" Laminated Poster

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.

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?

See results
snapshot of nutrition poster
snapshot of nutrition poster

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!

MyPlate Poster (Laminated) Wall Size USDA
MyPlate Poster (Laminated) Wall Size USDA

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.

 
USDA MyPlate Poster
USDA MyPlate Poster

This colorful 18" x 24" MyPlate Poster shows how to build a healthy plate of food, foods to cut back on, and physical active.

 
USDA nutrition resource
USDA nutrition resource

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

Learning ZoneXpress MyPlate 18 x 24 in Laminated English Poster, Ages 2 thru 8
Learning ZoneXpress MyPlate 18 x 24 in Laminated English Poster, Ages 2 thru 8

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.

 
NEW Kids Right Sized Portion Plate
NEW Kids Right Sized Portion Plate

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.

Healthy Eating

For new ideas on good foods and recipes for healthy eating, have a look through this selection.

Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy
Eating for Life: Your Guide to Great Health, Fat Loss and Increased Energy

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.

 
Eat Healthy To Live Healthy: It Starts With Healthy Food: Detox Your Body With Healthy Foods (An Introduction To Weight Loss Book 1)
Eat Healthy To Live Healthy: It Starts With Healthy Food: Detox Your Body With Healthy Foods (An Introduction To Weight Loss Book 1)

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.

The French Market Cookbook: Vegetarian Recipes from My Parisian Kitchen
The French Market Cookbook: Vegetarian Recipes from My Parisian Kitchen

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?

What are your views on diet and exercise?

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    • savateuse profile image
      Author

      savateuse 2 years ago

      thanks for your visit!

    • healthkumbh profile image

      healthkumbh 2 years ago

      Well explained. What I liked most is images. Awesome work

    • profile image

      kiankolton 3 years ago

      Healthy tips for healthy life. All relevant things are composed on a singly page like a balance food stuff in a single plate. Very informative and demanding to follow whatever said in this lens.

    • profile image

      Medical_Weight_Management_Center 3 years ago

      Portion size is very important to be aware of, as you mentioned. It's amazing to see dishes from previous generations and note how our portion sizes have changed over time.

    • ecogranny profile image

      Kathryn Grace 3 years ago from San Francisco

      There was a time when, if I couldn't get my run in that day I felt out of sorts and bloated, but those days are long gone. These days, I'm happy if I get in a good walk several times a week. We have gradually reduced our meat consumption so that we eat meat only about once a week now, or if there are leftovers, perhaps 2-3 times. I'm always looking for tasty vegetarian meal ideas that do not involve tofu or seitan. We tend to go for whole grains, beans and legumes, which are healthy for us in so many ways.

      Thank you for this page and for providing several tools and ideas to help us live healthier, which in turn may mean lots more energy and fun. Well done!

    • SusanDeppner profile image

      Susan Deppner 3 years ago from Arkansas USA

      I try to avoid convenience foods (think "additives") and I've been more aware of portion sizes recently. Just common sense goes a very long way toward healthy eating.

    • Elsie Hagley profile image

      Elsie Hagley 3 years ago from New Zealand

      Interesting lens. I eat want I want, but only in moderation. Also walk and do lots of gardening, My weight hasn't changed very much in the last forty years.

    • AnonymousC831 profile image

      AnonymousC831 3 years ago from Kentucky

      Very good tips, thanks for all the information.

    • OhMe profile image

      Nancy Tate Hellams 3 years ago from Pendleton, SC

      I know that diet and exercise are important but it would be nice to have the posters for a reminder.

    • aminebombom profile image

      Amine 3 years ago from Doha, Qatar

      I really can use ur tips, thank u, :)

    • savateuse profile image
      Author

      savateuse 3 years ago

      @Aibrean82: I think you make a very good point there. If we think about junk foods, we tend to want to eat them. So, like you I try not to think too much about them. My other tip is "don't walk down the junk food aisles in the supermarket" that way you don't see the junk foods and are not tempted.

    • profile image

      tonyleather 3 years ago

      What an excellent and interesting post! Thanks!

    • Aibrean82 profile image

      Aibrean82 3 years ago

      I'm trying to get there, but I do love my hamburgers and cupcakes.... My fiance is very eager to eat healthy, so I am definitely getting better since I met him. I actually lost twelve (much-needed) kilos these past six months! What helped me was thinking more about what I should eat than what I shouldn't. As soon as I start thinking about junk food, I want it, so I found it best to just not think about it. I still indulge myself now and then, but much more rarely now and definitely in smaller portions.

    • KandH profile image

      KandH 3 years ago

      I believe it is important to maintain a healthy balance of everything in life and that proper diet and regular exercise will help you live a longer and more enjoyable life. Great lens!

    • Adventuretravels profile image

      Giovanna Sanguinetti 3 years ago from London UK

      Both these are essential. I ma not a fitness fiend but I have taken up walking and I love it and I also make and drink green juice. I have decided to look after my family's health and I'm really enjoying it. we all feel much better (although Christmas got in the way a bit!).

    • Babu Mohan profile image

      Mohan Babu 3 years ago from Chennai, India

      Pretty useful lens. Your advice on reducing or eliminating sugar from diet is a very relevant advice for one looking at reducing weight.

    • TapIn2U profile image

      TapIn2U 3 years ago

      It's the holiday season and we're bound to overeat. Remember - everything in moderation and healthy choices should be top priority! Fantastic lens! Sundae ;-)

    • FrancesWrites profile image

      FrancesWrites 4 years ago

      I think a selection of these posters should be in every class room. The earlier you start to respect and appreciate your body, the more likely you are to keep it in good condition. A very good selection of bright and easy to understand guidelines.

    • TwilightLurker profile image

      TwilightLurker 4 years ago

      You've definitely assembled a number of strong points here that can help guide a person towards good health for life. I agree that we would have fewer diseases and people would get sick less often if they would just start to treat their bodies right and with respect. Water, regular exercise, nutrient-rich foods, ample rest and a reduction of stress is all crucial to being healthy and the healthier you are, the more likely you are to feel good physically and emotionally.

    • SavioC profile image

      SavioC 4 years ago

      Am high in fitness. Diet, exercises, lots of water & good sound sleep for 6-8 hours are the key factors. I liked the way you presented this lens. Nice stuff.

    • Raymond Eagar profile image

      Raymond Eagar 4 years ago

      Eat healthy and drink lots of water .

    • savateuse profile image
      Author

      savateuse 4 years ago

      @geosum: Congratulations on your success!

    • geosum profile image

      geosum 4 years ago

      I've found that diet and exercise are the key. A low-carb diet will greatly reduce between-meal hunger. I've lost over 80 lbs in the last 7 months. I feel healthy and fit.

    • Oneshotvariety LM profile image

      Oneshotvariety LM 4 years ago

      Diet and exercise is very important. Great lens with plenty of helpful tips for a healthy life.

    • Digory LM profile image

      Digory LM 4 years ago

      Moderation is really important. I do eat some junk and I love it, but try to make that the exception rather than the rule. Plus, I make darn sure I work it off in the gym.

    • sharonbellis profile image

      Sharon Bellissimo 4 years ago from Toronto, Ontario, Canada

      I exersize regularly - at least 3 times a week but if you don't eat well you will not be healthy. Don't fool yourself into thinking that if you exercise you can eat whatever you want - you can't. You cannot out train a poor diet! Nutrition is important and poor nutrition is the reason why we have so much disease today. Great resources here, thanks!

    • profile image

      Sundaycoffee 4 years ago

      To be honest, I don't like the idea of exercising. I like walking, or taking the stairs instead of the elevator, I like working in the garden, but you will never see me on the treadmill...

    • profile image

      SteveKaye 4 years ago

      We eat simple foods that are mostly vegetarian. This represents a huge change from the types of foods that we were fed as children.