www.walkbigrapids.org

Menu Planning Tips

Variety - Plan several days or a week of meals at a time. This will help you avoid repeating foods too often.

Color - Think about all the different colors of foods. Colorful meals are more appealing. For example, color in foods such as orange and green fruits and vegetables can indicate the presence of vitamin A.

Texture - Include foods that are crunchy, chewy, and smooth. This will add interest to the meal.

Aroma - Prepare foods that smell good. Baking bread, cooking with spices such as cinnamon, and sautéing onions are examples of aromas that will stimulate appetites.

Portions - Serve portions that are inline with My Pyramid recommendations.

Arrangement - Pay attention to how food looks on the plate. It should look good, delicious and appeal-ing.

Choice - Select foods you know your family will eat and are within your budget. Don't be afraid to try new things.

Regular planned activity and healthy eating helps decrease the risk of obe-sity, heart disease, diabetes and other chronic diseases.

Whether you are taking a leisurely weekend stroll

or you’re already an avid daily walker, Big Rapids

Michigan has a trail for you! Walking is the perfect

low-impact exercise for developing and maintaining

overall fitness. The benefits of a consistent walk-

ing program go far beyond increasing your fitness

level, walking is associated with a reduced risk of

heart attack and type 2 diabetes, as well as in-

creased energy and muscle tone, stress reduction

and weight control.

Big Rapids Michigan offers many unique, public

walking and hiking trails. Here are a few highlights

that you can experience along these trails. The

Riverwalk, an award winning, multifunctional path-

way gives access to fishing platforms, benches,

bike racks and picnic areas on either side of the

250 foot wooden bridge that spans the Muskegon

River. The White Pine Trail is nearly 100 miles of

Mother Nature at her finest. Abundant wildlife

life around every corner not to mention numerous

trees, streams, wild flowers and breathtaking

views. The Ferris State University Campus trail

also gives you the opportunity to enjoy various art

and sculptures along the way creating a “walking

art museum”.

No matter what path you choose to follow you are

certain to have a great time here in Big Rapids

Michigan! In accordance with Federal law and U.S. Department of Agricul-ture’s policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Of-fice of Civil Rights, 1400 Independence Avenue, S.W., Washing-ton, D.C. 20250-9410 or call (800)795-3272 (voice) or (202)720-6382 (TTY). USDA is an equal opportunity provider and em-ployer. MSU is an affirmative-action, equal-opportunity employer. MDCH is an equal opportunity employer, services and programs provider. This project has been partially funded by USDA’s Food Stamp Program by way of the Michigan Department of Human Services, the Family Nutrition Program at Michigan State University and the Michigan Department of Community Health. The Food Stamp Program can help provide a healthy diet and nutrition as-sistance to people with low income. To find out more, contact your local DHS office, check online at http://www.mfia.state.mi.us/mars/index.asp or call 1-800-481-4989 for the Food and Nutrition Helpline.

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