healthy living
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HEALTHY LIVING
By: :Lauren Johnson
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THE FOOD PYRAMID
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GRAINS
• 6-11 Servings/Day• Includes bread,
rice, pasta, cereal, and oatmeal.
• Can help reduce the risk of coronary heart disease.
• Help with weight management.
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VEGETABLES
• 3-5 Servings/Day• Includes broccoli,
carrots, peppers, cucumber, and corn.
• Reduces the risk of stroke and cancer.
• Reduces risk for type 2 diabetes. http://thesameffect.com/wp-content/uploads/fresh-
vegetables.jpg
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FRUITS
• 2-4 Servings/Day• Includes: apples,
bananas, oranges, lemons, and strawberries.
• Important sources of potassium, fiber, and vitamin C.
• Naturally low in sodium, fat, and calories.
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DAIRY
• 2-3 Servings/Day• Includes: milk,
yogurt, and cheese.
• Helps maintain strong bones and teeth throughout life.
• Provide nutrients such as calcium, potassium, and vitamin D. http://www.brighamandwomens.org/
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MEAT & BEANS
• 2-3 Servings/Day• Includes: meat,
poultry, fish, beans, eggs, and nuts.
• Used as the body’s building blocks for bones and muscles.
• Nuts and seeds provide essential fatty acids.
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FATS, OILS, & SWEETS
• Use sparingly• Includes: junk
food, salad dressings, refined sugar.
• Referred to as “empty calories”.
• Avoid fast food.http://www.chicagomag.com/images/2009/January%202009/C0109_JunkFood_01.jpg
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How much are you getting for your dollar?
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WATER
• 8 glasses a day• Helps the body
metabolize stored fat.
• Helps maintain muscle tone.
• Gets rid of body waste.
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PHYSICAL ACTIVITY• 30 minutes or
more per day• Relieves stress
and anxiety• Includes but not
limited to: running, weight lifting, bicycling, and hiking.
• Improves self esteem.
• Builds endurance and muscle strength.
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REFERENCES
• http://www.mypyramid.gov
• http://www.colonhealth.net/free_reports/h2oartcl.htm
• http://www.umass.edu/nibble/infofile/fatsoil.html
United States Department of Agriculture
The Colon Therapists Network
NIBBLE-University of Massachusetts
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