SNAP-Ed: Eating Smart and Being Active
What is SNAP-Ed?
SNAP-Ed teaches participants to shop for and cook healthy foods and to include physical activity in their daily lives. Eating more fresh fruits and vegetables and being physically active can prevent or delay chronic diseases such as high blood pressure, diabetes, and heart disease.
Planning Meals on a Budget
Did you know that we are more likely to eat healthy food when we think about what we will prepare for meals ahead of time? Carefully planning out shopping trips and meals helps us use our food dollars wisely and avoid any last-minute shopping trips. A great way to save at the grocery store is to use store sale flyers and coupons.
The Importance of Being Physically Active
Adults are recommended to do at least 30 minutes of moderate physical activity on 5 or more days of the week. Physical activity can also improve your mood, sleep, and increase energy levels. Activities such as cleaning, gardening, and dancing can count as physical activity. Your physical activity does not have to be completed all at once. You can break your activity up to meet the 30-minute recommendation.
It is important to limit your sitting! Increased amounts of sitting are linked to higher blood pressure, blood sugar, diabetes, heart disease, and obesity. Tip: try setting a timer or alarm to limit sitting time throughout the day!
Eating a Balanced Diet
Fruits and Vegetables
Half of your plate should be filled with fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins, minerals, and fibers which keep us healthy and prevent diseases.
Worried fresh fruits and vegetables are too expensive? You can money by using store flyers, buying fruits and vegetables in season, and buying from local farmers’ markets!
Whole Grains
Whole grains contain fiber, vitamins, and minerals needed to reduce the risk of heart disease and keep your digestive system healthy. You should aim to make half the grain foods you eat each day whole grain.
Protein
Meat, fish, beans, nuts, and eggs are protein foods that help build muscle and strengthen our immune system. Eating plant proteins like nuts and seeds increase our fiber intake and reduces our saturated fat intake.
Calcium
Dairy foods and non-dairy foods such as soy products help build and maintain strong bones and teeth. If we do not get enough calcium our bones become brittle and that can increase the risk of the bone disease known as osteoporosis.
Limiting Sugar, Salt, and Fat
Foods and drinks that are high in sugar can cause tooth decay, cavities, and weight gain. Too much sugar can also increase your risk for heart disease and diabetes. Consuming too much sodium can increase blood pressure and our risk for heart disease.
Limiting fats in our diets can decrease our risk for heart disease and some cancers. Eating foods with too much fat can also lead to unwanted weight gain.
Fun Facts
Did you know fresh, frozen, canned, and dried fruits and veggies are all healthy choices? Make sure to choose the low sodium version of canned veggies.
Did you know that popcorn was a whole grain? Popcorn, oatmeal, brown, and wild rice are all whole grains.
Did you know that nuts and seeds such as almonds and pumpkin seeds are plant proteins? Plant proteins also contain fiber and are low in saturated fats.
Did you know that there was calcium in collard greens? Cooked greens contain calcium which helps build and maintain our bones and teeth.
Recipes
- This recipe is a quick and easy meal you can make in about 30 minutes.
- Try using whole wheat pasta to add whole grains to your meal.
- You can even substitute other veggies for spinach and make this dish your own!
- Your body needs water to stay hydrated and healthy.
- Try making infused water with your favorite fruit!
