Eat a Rainbow of Fruits & Veggies

A good way to get a variety of fruits and veggies in your diet is to pick different color foods. Red cherries and tomatoes, orange mango and peppers, yellow lemons and squash, green kiwi and broccoli, blueberries, eggplants and white mushrooms are just a few examples! Try this week’s Healthy Bites Recipe to help you get two colorful servings.

 

Know Your Target Heart Rate Zone

To get the maximum benefit when exercising you should exercise in your Target Heart Rate Zone. Use the formula below to figure your Target Heart Rate Zone:

220 - Age = Maximum Heart Rate (MHR)

If you’re a beginner you will want to exercise at 50-65% of your max heart rate

If you’re an intermediate exerciser you will want to exercise at 60-75% of your max heart rate

If you’re an established aerobic exerciser you will want to exercise at 70-85% of your max heart rate

Ex: 50 year old beginning exerciser

220 – 50 =170 (MHR)
170 x .50 = 85
170 x .65 = 110

Shop the Periphery of the Grocery Store

The middle aisles of a grocery store are typically filled with processed food products like canned soups and boxed dinner mixes. These foods are often high in sodium and other ingredients that you don’t need. Stick to the outer ring of the grocery store where you’ll find fresh produce, dairy and meats. Keep cooking and eating basic. Add herbs and spices for flavor.

Eat Less More Often

Eating 4-6 smaller meals and snacks more frequently throughout the day can help you stave off hunger and burn calories more quickly, as opposed to eating 1-3 larger meals.  So spread out that food!  Think of it as a fire – add a couple logs every once in a while to keep it burning. Use the plate as a guide to plan your meals and snacks.

Great Snack Ideas:

Apricots and Almonds

Banana or apple with natural peanut butter

Mini Whole Wheat English Muffin Pizza with low-fat cheese and a vegetable

Light yogurt with ½ cup bran flakes

Light cheese stick and fruit

8 oz skim or 1% milk and carrot sticks with low-fat dressing

Use ALL the food groups to plan your meals and snacks