~Live a Healthier Lifestyle!~

                                 


Fruits and Vegetables Seasonality Guide


Healthy Lifestyle Tips

  • Visit the Downey Farmer's Market for fresh and healthy produce
  • Utilize the walking path at Furman and Golden Parks
  • Replace salty or sugary snacks with healthy options, such as fruits and vegetables
  • Dancing reduces stress and depression
  • Join a workout class or group
  • Exercise at least 30 minutes daily
  • Reduce stress and negativity in your life
  • Plan an outdoor family activity to the zoo, hiking, or bike riding once a month to stay active
  • Limit television, computer games, and internet usage
  • Choose water over sugary drinks

Physical Activity Tips

  • Start with 30 minutes of moderate to vigorous activity per day
  • Work your way up to 60 minutes per day to manage body weight and/or prevent unhealthy weight gain
  • If you can't fit a 30-minute chunk of time into your day, do three 10-minute sessions instead
  • Include weight-resistance in your workouts to build muscle and burn extra calories

Benefits of Physical Activity

  • Gives you more stamina and energy
  • Reduces stress and improves sleep
  • Helps you lose body fat and keep it off
  • Increases strength by building muscle
  • Reduces your risk of chronic disease such as heart disease and diabetes
  • Lowers high blood pressure
  • Keeps bones healthy at all ages
  • Regular activity is fun and makes you feel good

Healthy Food Tips

  • Start your day with breakfast for maximum energy and managing your weight
  • Variety: Eating foods from all food groups
  • Balance: Eat more low-fat or fat-free milk products, whole grains, vegetables and fruits and less foods high in saturated or trans fats, added sugars, cholesterol, salt, or alcohol
  • Moderation: Choose foods high in vitamins and minerals with little or no added fats or sugars
  • Avoid adding too many processed foods high in fat or sugar. These foods don't fit into any food group and intake should be limited
  • Balance your intake of calories from food and beverages with calories burned through physical activity

    Overcoming Barriers to Physical Activity