Texas Department of
Health
Five A Day - Five A Week
Challenge
Bureau of Nutrition Services
TEXAS DEPARTMENT OF HEALTH
Bureau of Chronic Disease and Tobacco Prevention
Cardiovascular Health and
Wellness Program
Contents
Program Coordinator's Guide - Chapter 1
Program Coordinator's Guide ..............................................................................................
2
Sample 5 A Day - 5 A Week Flyer ......................................................................................4
Participant's Guide - Chapter 2
Participant Guide .................................................................................................................5
5 A Day Log Sheet - Week 1 ...............................................................................................7
5 A Day Log Sheet - Week 2 ...............................................................................................8
5 A Day Log Sheet - Week 3 ...............................................................................................9
5 A Day Log Sheet - Week 4 .............................................................................................10
5 A Day - 5 A Week Log Sheet - Back ..............................................................................11
5 A Day - 5 A Week Newsletter - Week 1 ........................................................................12
5 A Day - 5 A Week Newsletter - Week 2 .........................................................................14
5 A Day - 5 A Week Newsletter - Week 3 .........................................................................16
5 A Day - 5 A Week Newsletter - Week 4 .........................................................................18
Participant Tracking Tool
Participant Tracking Tool ..................................................................................................20
Program Evaluation
Program Evaluation ...........................................................................................................21
Wellness Kit Evaluation
Wellness Kit Evaluation.....................................................................................................23
1
2
Chapter 1
Program Coordinator's
Guide
The 5 A Day - 5 A Week Challenge is a four week program designed to motivate
participants to eat five servings of fruits and vegetables per day, participate in a
minimum of 30 minutes of physical activity per day, five days per week, and do
five activities per week that reduce one's stress level.
This booklet will provide you with the information and materials to implement
the program. This booklet should be used as a model and guide in developing
your own program specific to your location. The procedures are not set in stone.
Adapt the program to fit your needs!
Follow these simple steps to start your program:
1. Determine a month you would like to run the program. September is
National Cholesterol Month and 5 A Day Week. November and December
are good holiday months to push healthy alternatives for parties and dinners.
Give yourself at least one month of planning before the program starts.
2. Review program guidelines and adjust as necessary for your organization.
Consider when to begin registration, where, the start and end date, etc.
3. Develop an educational message plan that introduces the program and
promotes participation. Details to decide are:
a)
media outlets (bulletin boards, flyers, paystubs, etc.)
b)
message content (date, time, contacts, etc.)
c)
staff assistance in program operation (promotion, monitoring)
d)
printing & duplication (# of employees, paper, timeframe)
4. Consider incentive prizes that can be given weekly and as a grand prize.
Prizes may be tangible items such as pens, cups, magnets, t-shirts, caps, fruits
or vegetables, etc. Intangible prizes can be time off, parking spaces, notice
in newsletters, points in a larger challenge.
3
5. Advertise and promote the program at least two weeks before the start date.
Confirm printing and duplication, prizes, registration sheet, and staff help.
6. Start the program by handing out the first week log sheets for participants to
track their activities. Maintain a Participant Tracking Tool (see page 20) for
weekly check in purposes.
7. At the end of the first week, gather the log sheets, check for full completion,
handout prize and next week's log sheet. Continue this for each week. At
the end of the last week, hand out the program evaluation. (There can be an
extra prize for the return of the evaluation)
8. At the end date, review the Participant Tracking Tool for participants who
have completed all days. Put those names into a drawing pot for the grand
prize. Award grand prizes and advertise winners.
9. Review evaluations and note for future program planning.
4
Sample 5 A Day - 5 A Week Flyer
Are You Up For
the
5 A Day - 5 A Week
Challenge?
We challenge you to eat five fruits and vegetables a day, engage in
some form of physical activity five times a week and do five activities
per week that reduce your stress level!
When? Enter Date Here
Where? Texas Department of Health
How Long? One month
What do I get for this?
• A prize for each week completed
• A healthier diet with less fat
• A healthier mind and body with more exercise
• A chance to win a grand prize
Who to contact to sign up?
Enter Contact Information Here
Sign Up ends Enter Date Here
5
Chapter 2
Participant Guide
Welcome to 5 A Day - 5 A Week! During the next four weeks you will be
learning about healthy food choices, physical activities, and stress relievers that
can reduce your risk for numerous chronic diseases. Our focus is on eating five
servings of fruits and vegetables a day, exercising at least five times a week, and
doing at least five activities a week that reduce your stress level. The type of
fruits and vegetables are up to you, excluding french fried potatoes, potato chips
and other high fat choices.
The physical activity you choose should fit your current health fitness status
starting with low intensity activities - such as gardening and walking for
beginners, then working toward moderate intensity - like swimming, and finally
to vigorous intensity - such as aerobics and jogging, as your health and fitness
improves. You should accumulate 30 minutes of physical activity each day. If
time is limited, you can break-up your daily exercise time into 3 - ten minute
sessions or 2 - fifteen minute sessions for a total of 30 minutes daily.
The stress relief activities you choose are up to you. On the back of each weekly
log sheet you will find a list of ideas, but you know the most about what relieves
your stress. The one rule we have pertaining to the stress relief activities is that
you can not count additional physical activity as a stress relief activity. Although
physical activity is a good way to reduce stress, we want you to use your stress
relief activities to focus on mental health/relaxation or well-being techniques of
stress relief.
The guidelines are as follows:
1. Contact your Program Coordinator to sign up by Enter Date Here.
2. Pick up your registration pack and first week log sheet by Enter Date
Here. Return the registration paperwork, and registration fee to your
Program Coordinator.
3. Begin recording the fruits and vegetables you eat, the physical activities
you engage in and your stress relief activities starting Enter Date Here.
Continue recording your activities and servings of fruits and vegetables
for each day through Sunday.
6
4. Bring your completed log sheet to the location designated by your
Program Coordinator on Enter Date Here. The Program Coordinator will
check the sheet, collect it, and give you the first week prize. You then
receive your next week's log sheet to begin recording on Monday and
follow through to Sunday. Complete weeks 3 and 4 the same. Use the
following schedule as a reminder:
(Sample Date Outline)
1st week - Monday, September 2nd - Sunday September 8
th
Prize #1
2nd week - Monday, September 9th - Sunday, September 15
th
Prize #2
3rd week - Monday, September 16th - Sunday, September 22
nd
Prize #3
4th week - Monday, September 23rd - Sunday, September 29
th
Prize #4
5. All log sheets must be turned in to the Program Coordinator by the end of
day on the Monday of the following week. The Program Coordinator will
let you know a time and location to bring your log sheets for turnin and
weekly prize pick-up.
6. Turn in the final week on Enter Date Here to your Program Coordinator.
7. All log sheets will be evaluated for completeness. Although you should
strive for 5 servings of fruit and vegetables per day, 5 days with physical
activity and 5 stress relief activities per week, we will consider the week
completed as long as your log sheet shows that you have genuinely tried
to meet the 5-5-5 goal.
There it is! Simple, healthy, and life changing! See if you can meet the 5 A Day
- 5 A Week Challenge!!
5 A Day
Log
Sheet
Take
the
5
A
Day
-
5
A
Week
Challenge!
Week
1
Mark
down
the 5 fruits & vegetables that y
ou
eat every day for one
full
w
eek.
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MONDAY
WEDNESDAY
THURSDAY
FRIDAY
SUNDAY
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Mark down the physical activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
1.
1.
1.
Mark down the stress relief activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
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8
5 A Day
Log
Sheet
Take
the
5
A
Day
-
5
A
Week
Challenge!
Week
2
Mark
down
the 5 fruits & vegetables that y
ou
eat every day for one
full
w
eek.
MONDAY
WEDNESDAY
THURSDAY
FRIDAY
SUNDAY
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Mark down the physical activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
1.
1.
1.
Mark down the stress relief activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
1.
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9
5 A Day
Log
Sheet
Take
the
5
A
Day
-
5
A
Week
Challenge!
Week
3
Mark
down
the 5 fruits & vegetables that y
ou
eat every day for one
full
w
eek.
Mark down the physical activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
1.
1.
1.
Mark down the stress relief activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
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ONDAY
W
EDNESDAY
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HURSDAY
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RIDAY
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5 A Day Log Sheet
Take the 5 A Day - 5 A Week Challenge! Week 4
Mark down the 5 fruits & vegetables that you eat every day for one full week.
MONDAY
WEDNESDAY
THURSDAY
FRIDAY
SUNDAY
1.
1.
1.
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5.
5.
Mark down the physical activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
1.
1.
1.
Mark down the stress relief activity that you perform each day for 5 days.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1.
1.
1.
1.
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11
What's a Serving of Fruits and Vegetables?
1. Medium fruit or Yz cup of small or cut-up
Do something relaxing five days this week.
What's stress relieving for some people is
stressful for others.
Lighten Your Load
Studies show that 75% to 90 % of visits to primary
care physicians are for stress-related problems.
fruit
2. 3/4 cup of 100% fruit juice
Here are some suggestions.
Over 89% of adults describe experiencing "high
3. 1/4 cup of dried fruit
4. Yz cup of raw or cooked vegetables
* Tell three jokes or share three cartoons
levels of stress" and most say they are under much
more stress now than they were five or 10 years ago
5. 1 cup of raw leafy vegetables (lettuce,
spinach)
* Take a walk
* Give a sincere compliment
Tips to Handle Stress and Relax
6. Yz cup of cooked beans or peas (lentils,
pinto beans, black beans)
The following chart is designed to give you an idea
of the various forms of exercise that can be
performed. The duration listed is the amount of time
recommended for the optimal beneficial effect on
the body. New recommendations suggest activities
be done so that you accumulate 30 minutes of
physical activity each day to help reduce your risk of
numerous chronic diseases.
Activity
Duration
Aerobics
45 min
Baseball/Softball
7 innings
Basketball Yz hour
Brisk Walking 1 hour
Canoeing/Kayaking 2 hours
Climbing Up Stairs 20 min
Cycling
Yz hour
Cycling (Stationary Bike)
Yz hour
Football
1 hour
Golf, (No Cart) 9 holes
Golf (With Cart) 18 holes
Jogging
Yz hour
Running
15 min
Skating/Rollerblading
45 min
Soccer Yz hour
Swimming Laps
Yz hour
Tennis
1 hour
* Listen to music or a relaxation tape
* Take a drive in the country
* Go to a movie
* Shop for and/or tend to your plants
* Read a mystery or romantic book
* Buy a new magazine
* Write a letter
* Look at photo album
* Play a board game
* Frame some pictures
* Play music
* Visit a museum
* Give someone a gift
* Paint a picture
* Visit a neighbor or shut-in
* Take a bubble bath
* Work on a hobby
* Plan a vacation
* Plan a day at the park
* Watch the sunset or sunrise
* Buy a tape or CD
* Go window shopping
* Send a card
* Go out for Sunday brunch
* Get a massage
* Take a parents night out
* Watch the stars (star gazing)
* Go on a picnic
* Play with your pet
* Take part in faith activities / Meditate
* Sing out loud
1. Talk to someone about what is bothering you
2. Do something to get your mind off the stressful
situation: walk, read, watch a movie
3. Make a "to do" list: organize your activities
4. Accept and be ready for change
5. Start a hobby or join a community group
6. Take a long bath or get a massage
7. Take care of yourself (eat right & exercise)
* Volunteer your time
* Cook/ Try a healthy new recipe
* Other - your choice
12
5 A Day - 5 A Week
Newsletter
Salad Improvement Days Are Here
Tired of the same old tossed greens dripping with dressing? Or another creamed cole slaw? Here are some great
ideas for low-fat, fiber-rich salads you can try at home:
Pasta Salad: Try a pasta salad that's more vegetable than pasta; top it with reduced-calorie dressing or oil and
vinegar with a dash of oregano, basil, and black pepper.
Bean Salad: Add some new kinds of beans to your favorite bean salad and toss with reduced-calorie dressing.
Potato Salad: Try new or red potatoes and leave the skin on; add color and flavor with vegetable touches, like
grated carrot or green pepper; toss with a low-fat yogurt or reduced-calorie mayonnaise dressing.
Chicken or Turkey Salad: Combine chicken or turkey meat with onion, celery, grapes, or raisins, and mix with a
dressing made from low-fat yogurt, reduced-calorie mayonnaise, and curry powder.
Rice Salad: Mix a variety of vegetables into white or brown
rice. Add some raisins and chopped apples and mix with
reduced-calorie dressing.
Fruit: Taste Delight
It's not so hard to get 2 to 4 daily servings of fruit.
Think of all the time and places to enjoy fruit.
•
a topping on cereal, non-fat yogurt, or low-
fat cottage cheese
•
fruit or fruit juice at breakfast
•
angel food cake topped with strawberries or
blueberries
•
lemon ice topped with strawberries or
blueberries (either whole fruit or puree)
•
frozen fruit bars: try making your own with
fruit juice
•
half of a small melon (cantaloupe or
honeydew) filled with berries and topped
with fresh lemon juice or non-fat yogurt
•
fruit kabobs made with chunks of fresh fruit
and served on a skewer (try grapes, melon
balls, strawberries, kiwi, and bananas or
make up your own colorful and refreshing
creations)
13
Exercise Do's and Don'ts
Every day people start exercise programs without knowing the basics. What is the correct way to exercise? What
exercises should I do? What exercises should I avoid?
The following list suggests helpful tips and exercises to avoid. Some of them may surprise you. But these Do's and
Don'ts of exercise are important if you want to prevent an injury.
Do exercise every day in some small way, and set aside a
special time, the same time each day, so that some activity
becomes part of your daily routine. Use a chart to log
your exercise progress and reward yourself for
consistency (exercising every day for two weeks) or for
reaching a certain goal. Be sure your reward is not
centered around a high calorie food!
Do follow the fitness format of a warm-up, work-out, and
cool down.
Do replace fluids as you exercise. It is a good idea to
drink a glass of water 15 minutes before exercising and
carry a water bottle with you during your efforts.
Do remember to have fun! Exercise with a friend, play
music, enjoy the outdoors.
Don't push yourself beyond what feels comfortable. And
don't compete with the exercising pace of a friend. Know
your own abilities and limits.
Don't bounce when you stretch. Bouncing tends to tear
muscle tissue and cause soreness. The best way to
perform a stretching exercise is through a slow steady
stretch, holding the position for a few seconds.
Don't do deep knee bends or squarts past 90 degrees
(don't lower your hips below the knees). Avoid over
stressing the muscle and ligaments of the lower back.
Don't do any movements where your arm or leg joints are
"locked" (such as standing toe touches). Keep your arms
and legs slightly flexed and able to move even while
performing a stretch.
Don't take your neck for granted! Avoid full
head circles, "yes-no" head movements which tilt
the head too far back, abdominal crunches that
jerk the head forward while curling up, or the
shoulder stand. These exercises could pinch the
nerves at the base of the spine, compress the
spinal disks or reduce the blood flow to the brain
which may cause dizziness.
Don't be fooled and injured by "hard-core
abdominal" exercises. For example, the
traditional full sit-up could put excessive
pressure on the lower back. A recommended
way is a shoulder-lift off the floor, arms crossed
in the front over the chest - not pulling with your
hands behind your neck. Your knees should
always be bent, your lower back flat on the floor.
Lift your shoulders and tighten your abdominal
muscles only.
Don't do double leg lifts or even single leg lifts
with your legs straight (keep your knees flexed).
Don't allow your lower back to arch off the floor
unsupported.
Don't believe the myths that working out "hard"
is the best way to get results. Injury may be your
only reward. Pain is not gain in the lifelong
fitness game.
Don't get discouraged! Fitness can be improved
at any age and any stage of "ill-repair"! Take
things slowly and give yourself a realistic time
frame for noticing improvement. You can do it,
but not overnight!
Adapted from HealthNet New Mexico
Foundation, 1998
14
5 A Day - 5 A Week
Newsletter
5 Or More Fruits and Vegetables A Day
Suggesting that we have 5 or more servings of fruits and vegetables every day is one thing. Doing it is another. If
you're having difficulty fitting fruits and vegetables into your daily eating pattern, here are some helpful hints:
Have them at lunch!
•
If you brown-bag it, include some cut-up
vegetables like carrots, broccoli, cherry
tomatoes, zucchini, red or green peppers.
•
Have a vegetable soup - black bean, split
pea, navy bean, minestrone, or tomato. Just
watch out for creamed soups which can be
high in fat and cholesterol.
•
Bring from home a piece of fruit to enjoy
with lunch.
•
Save some vegetables from last night's
dinner and warm them up at the office.
Have them as a snack!
•
Store leftover vegetables in the refrigerator
with a low-calorie salad dressing marinade
for quick and nutritious snack treats.
•
Try some cut-up vegetables and a low-fat
yogurt dip.
•
Nibble on grapes or raisins.
•
Have a frozen fruit juice bar from the
cafeteria.
Emphasize Variety!
•
The next time you have a stew, casserole or
mixed dish that calls for vegetables, add 4 or
5 kinds instead of 2 or 3.
•
Add chopped fruit or berries to muffins,
cakes or cookies.
•
Steam almost any kind of vegetable, squeeze
on lemon juice and serve.
•
Try some new combinations of frozen
vegetables. There may be some varieties
you haven't tried.
•
Top your frozen yogurt with pineapple or
papaya.
•
Try a vegetable plate for a main course.
Balance out your days!
•
Some days it's just impossible to manage
even 3 servings of vegetables. So, balance
the day out with bigger than usual servings
or have a few extra servings over the next
couple of days.
15
EXERCISE:
A GREAT WAY TO START THE DAY
It's easier to exercise in the
morning because:
•
You will have
completed your
exercise before other
things take priority, or
you run out of time and
motivation at the end of
the day.
•
You only have to take
one shower a day. You
won't have to get
dressed, undressed, and
dressed again or redo
your hair and make-up.
•
You will feel better -
even if your sleep was
limited. Exercise gives
you an added energy
boost.
If you're going to exercise in the
morning, it's very important to
begin with a slow, gradual warm
up period. Your muscles are
generally a little tighter and need
to be loosened after a night's
sleep. A lower intensity
exercise (walking, easy bike
pedaling, swimming, etc.)
followed by a stretching routine
will prepare you for your
exercise and prevent injury and
soreness.
If you can't imagine yourself
exercising first thing in the
morning, try some alternative
measures, but do try to schedule
your exercise routine later in the
day.
Alternative measures which are
mini-energizers might include
the following:
•
Getting off the
subway/bus stop early
and walking the extra
blocks to work.
•
Walking up steps,
preferably one flight or
more.
•
Walking around your
building during breaks
or strolling through
your neighborhood
after dinner.
Start your day by exercising and
experiencing the difference it
makes in your energy level
throughout the day! And, don't
forget to follow up with a
healthy breakfast.
Shape Up Question
"Spot" exercise helps you lose fat in specific areas? True or False
FALSE: You can not exercise a "spot" of fat away. When your body loses
fat, it loses fat from all over. Specific exercises - like leg lifts and
abdominal exercises - promote the toning of muscle groups. A toned muscle
is a leaner, tighter muscle. That is why you may lose inches from these
exercises yet the amount of actual body fat has not been changed.
A good exercise goal that will help anyone lose weight is: any form of
continuous movement for 30 minutes or more. One caution: Beginning
exercisers may not be able to maintain the activity for 30 minutes at the
start. Don't despair - this is not "the impossible dream." Start exercising at a
comfortable pace and length of time. Gradually increase your time and
make every attempt to exercise on a regular basis.
16
5 A Day - 5 A Week
Newsletter
EXERCISE. Eating a variety of healthy foods is
important, but it's only half of the story to achieve
long-term success with weight loss. The other part of
the equation depends on regular
physical activity. Physical
fitness is to your body what fine
tuning is to a car engine. It
allows you to reach your
potential and maintain it. There
are a lot of good reasons for most
people to increase their physical
activity. But many Americans
can't seem to find the time or just
plain aren't willing to try. That's
hard to believe when you look at
some of the benefits:
•
Exercise often helps control your appetite.
Physical activity does not necessarily increase
your appetite. In fact, regular exercise often has
the opposite effect.
•
Exercise keeps your whole body healthy.
Exercise helps maintain a healthy heart and
lungs, muscle strength, endurance, and
flexibility.
•
Exercise burns up calories -- but don't be
mistaken about how many calories. For
example, you would have to walk moderately
fast (3.5 mph) for 60 minutes to burn off the
calories (300) in one-eighth of an apple pie.
Maintaining A Balance
The combination of regular physical activity and
sound nutrition is the only proven method for losing
excess body fat and maintaining a healthy body
weight. Try the winning combination and feel great
about yourself--you'll like the results!
Try some of these tips to increase your activity
throughout the day:
•
Think of physical activity as an essential
good habit. Schedule it into your day as you
would any other important task. Soon it will
become second nature, like brushing your
teeth.
•
Exercise in the morning to get a jump-start
on the day.
•
For a true "power lunch," walk a few miles,
then eat a low-fat lunch.
•
Take a walk, hike, or ride on the wild side!!
Climb a mountain or hike outdoors. Once
you're in motion, enjoy the fresh air and
scenery.
•
Walk up and down the stairs instead of taking
the elevators. The extra effort can make a big
difference!
•
Add a short walk to
your commute--park at
the far end of the
parking lot, get off a
subway/bus stop early,
or get dropped off a few
blocks away from your
office building.
17
Eating 5 While You Travel
When you're on the road - whether for business or pleasure - it's sometimes hard to eat 5 or more servings of fruits
and vegetables daily. With a little planning, though, it is possible to enjoy the fruit and vegetable choices you have
when you're at home. Here are some ideas:
Flying
Pack a fruit or vegetable snack to enjoy instead of the
peanuts served and other travelers will envy you.
Restaurants
•
Look for a restaurant that has a salad bar
with a wide selection of high-fiber foods
(kidney beans, broccoli, carrots, spinach,
fruit). Remember to use only a small
amount of low-fat dressing and watch out
for high-fat items (bacon, cheese, potato
salad with mayonnaise, pasta salad loaded
with high-fat salad dressing).
•
When ordering a prepared salad, ask for
low-fat dressing on the side, so you can
control the amount you use.
•
Order an extra vegetable.
•
When you order a baked potato, ask for
margarine and topping on the side or try
low-fat plain yogurt or salsa.
•
Ask for no butter or sauce on your
vegetables.
On The Road
You're driving along and a snack attack happens.
What are your options?
•
Stop at a fast food restaurant. Many now
serve juice and some have salad bars or
baked potatoes.
•
Stop by a supermarket and pick up some
fruit or a quick salad from the salad bar.
•
Stop at a convenience store or deli for fruit;
they'll certainly have 100% fruit juice.
Taking It With You
Pack some of these for your next car, train, or plane
trip:
peaches
zucchini sticks
plums raisins
grapes
dried fruit
bananas
cherry tomatoes
apples
carrot sticks
Fitting In Fast Food
Fast foods can fit into a healthy diet. Here's some
tips to help you select healthy foods when eating fast.
•
Choose broiled or grilled items. Avoid fried
or crispy items.
•
To balance your meal, add a salad with low-
fat or fat-free dressing.
•
Skip the large fries. A large order of fries
can add as much as 22 grams of fat and 450
calories.
•
Ask for low-fat or fat-free options such as
hot sauce, ketchup or mustard. Extra
tomatoes, lettuce and onion are good choices
also. Cheese, mayonnaise, regular salad
dressings and creamy dipping sauces can
add a lot of fat and calories.
•
Take along a piece of fruit like a banana or
orange. Adding fruit to your meal can fill
you up and help you achieve your 5 A Day
goal.
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5 A Day - 5 A Week
Newsletter
Why Emphasize Fruits and
Vegetables?
Most experts suggest we increase the amount of
vegetables and fruits we eat each day. They make this
recommendation because vegetables and fruits are:
•
low in fat
•
good sources of fiber
•
rich in many of the vitamins and minerals we
need for good health
•
good sources of other compounds that may
reduce the risks of some types of cancer
Translating this recommendation into breakfast, lunch
and dinner means having every day:
5 or more servings of fruits and
vegetables
What is a serving:
Vegetables: 1 cup raw leafy greens; Yz cup other
vegetables, cooked or chopped raw; 3/4 cup 100%
juice
Fruits: 1 medium piece of fruit; Yz cup chopped,
cooked, or canned fruit; 3/4 cup 100% juice
Getting the Most out of Vegetables
When vegetables are boiled in water, some of the
nutrients are lost. Here are some ways to prevent that
from happening:
SERVE THEM RAW. Try a platter of cut-up raw
vegetables or a tossed salad with a low-fat dip, such as
plain low-fat yogurt mixed with curry powder or dill
with dinner.
Take along some snow peas, cherry tomatoes, or cut-up
zucchini to snack on at work or on the road.
SERVE THEM MICROWAVED OR STEAMED.
Nutrients aren't lost as readily when vegetables are
microwaved or steamed. Turn your saucepan into a
steamer by inserting an inexpensive metal rack. Steam
briefly so vegetables stay crunchy.
SERVE THEM STIR-FRIED. Vegetables will keep most
of their nutrients if they are chopped into bite-size pieces
and immediately stir-fried in a non-stick skillet with only
a small amount of oil.
SAVE THE SKIN! You'll get more fiber from vegetables
(and fruits) if you can eat the skin.
•
Liven up your lunch time vegetable salad with
slices of colorful fruit.
•
Try something new for a mid-day snack; a crisp
apple, tangy orange or sweet raisins.
•
Grill kabobs of sliced fruit (pineapple, pear,
grapes), chicken chunks, onion, zucchini, and
peppers (green, red, or yellow) with a dash of
soy sauce for a colorful dinner time treat.
19
Brave Beginnings to
Get You Exercising
Getting Started
Don't try to make up for the last five days of
inactivity during your first day of exercise! Begin
slowly, gradually increase the time you exercise.
Allow your body to adjust to the new active you!
Get your doctor's OK before you begin, especially if
you're over 35.
Exercise Regularly
A warm-up will help prevent muscle soreness and
injury. It will also prepare your body's most
important muscle, the heart, for exercise. Although a
minimum of 30 minutes of continuous movement is
recommended for cardiovascular improvement,
beginners may not be able to exercise that long. Your
cool-down should gradually slow down your exercise
pace, allowing your heart rate to return to normal.
Your cool-down should also include some stretching
to promote flexibility.
Be Careful
Injuries are avoidable! The majority of fitness
injuries are caused by overuse and abuse.
Remember, pain is not the name of the game.
Avoid Shortcuts
Shortcuts simply do not work. There are no
"machines and exercise gadgets" that exercise for you
while you relax! The efforts and energy for exercise
must come from you, not fad, or mechanical devices.
Look for Results
Benefits of regular exercise, begin safely and
continue regularly, can include: improved physical
condition and physical appearance, lower risk for
high blood pressure and cardiovascular disease,
weight loss (when combined with wise eating habits),
and a more positive mental outlook.
Action Steps
Use the guidelines above to answer the following
questions:
1.
What activities do you enjoy?
2.
What new fitness activities would you be willing to
try?
3.
Have you asked your doctor if it is OK to begin an
exercise program?
4.
What's the best time of day for you to exercise
regularly?
Remember
Record your weekly exercise activities on your "5 A
Day - 5 A Week" log sheet. After a few weeks you
should be able to identify the fitness activities you
prefer and regular time that fits into your schedule.
5 A Day - 5 A Week Challenge - Participant Tracking Tool
Name
Section/Div.
Email
Phone
Week 1
PA N S
Week 2
PA N S
Week 3
PA N S
Week 4
PA N S
Completed.
Program?
Legend: PA=Physical Activity, N=Nutrition, S=Stress
Relief
20
Program Evaluation
We want your opinion of the Five a Day - Five a Week Program. Please answer the following questions to let us know what we
did well and what areas need attention. Please answer the following questions by circling your response. Your feedback is
important!
Program Content
Agree
Neutral
Disagree
1. The materials were easy to read.
1
2
3
4
5
2. The materials were useful.
1
2
3
4
5
3. The materials were easy to understand.
1
2
3
4
5
4. The staff were helpful and friendly.
1
2
3
4
5
5. The staff were available to answer questions.
1
2
3
4
5
Program Action
Agree
Neutral Disagree
1. It was easy to eat five or more servings of fruits and vegetables a day 1 2 3 4 5
for one month.
2. It was easy to exercise five times a week for a month.
1
2
3
4
5
3. The prizes were an incentive for joining the program.
1
2
3
4
5
4. The prizes were an incentive to finish the program.
1
2
3
4
5
5. This program was fun.
1
2
3
4
5
6. This program was educational.
1
2
3
4
5
7. I purchased the following number of my fruits and vegetables most days of the week from the on-site cafeteria: (Circle one of
each)
Daily: None
1-2 servings
2-3 servings
3-4 servings
4-5 servings
Weekly: None
1-2 servings
2-3 servings
3-4 servings
4-5 servings
Personal Action
Agree
Neutral
Disagree
1. I noticed a change in my daily eating choices.
1
2
3
4
5
2. I noticed a physical change after the month long program.
1
2
3
4
5
3. I feel better now after completing the program.
1
2
3
4
5
4. I will continue to exercise five times a week.
1
2
3
4
5
5. I will continue to eat five or more servings of fruits and
1
2
3
4
5
vegetables per day, every day.
**OVER**
21
22
6. I adopted the following physical activity routine:
7. I adopted eating the following fruits and vegetables regularly:
Program Follow Up
1. The program would be more effective if:
2. The materials would be more effective if:
3. I will be able to continue the program on my own if:
4. Please contact me in three months to see how I am doing. (Optional)
Name
Program
Email Phone
Thank you for your participation!
23
Wellness Kit Evaluation
Worksite Wellness Kit Evaluation
We appreciate any comments or suggestions you have concerning the Worksite
Wellness Kit. The information and suggestions you provide will be helpful in
future updates and program development. Please complete this form after
implementing the program, then mail to the address at the bottom of this page.
Name of Program Kit:
1. How much of the kit did you read and complete or implement? (Circle
One)
All of it Some of it Did not complete or implement
2. What sections of the kit did you find useful?
3. What sections of the kit did you find least useful?
4. When did you use the guide?
5. How many people participated?
6. How many people received information
7. How successful was the program based on your expectations? (Circle
One)
Very Successful Somewhat Successful Not Successful
24
8. What was the overall satisfaction from the people who participated?
(Circle One)
Very Successful Somewhat Successful Not Successful
9. How can this program kit be improved?
Name
Program
Email Phone
Thank you for your assistance!
Cardiovascular Health and Wellness Program
Bureau of Chronic Disease and Tobacco Prevention
Texas Department of Health
1100 West 49
th
Street
Austin TX 78756
25
TEXAS DEPARTMENT OF HEALTH