Wellness One Fitness

565 Cedar Road
Chesapeake, VA 23322
757-547-CLUB (2582)

Client Intake
Module

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Healthy Receipes

Double Chip Pumkin
Cinnamon Muffins

Pumpkin Oat Bran Muffins

Wheat Germ Streusel
Banana Muffins

Nutrition Pyramid

Steps To A Healthier You

My Pyramid

Make Half Your
Grains Whole

 Vary Your
Veggies		 Focus On
Fruits		 Get Your Calcium
Rich Foods		 Go Lean With
Protein

Eat at least 3 oz. of wholegrain cereals, breads, crackers, rice or pasta every day.

1 oz is about 1 slice of bread, about 1 cup of breakfast cereal or a 1/2 cup of cooked rice, cereal or pasta.

 

Eat more dark green veggies like brocoli, spinach and other dark leafy greens.

Eat more orange vegtables like carrots and sweetpotatoes.

Eat more dry beans and peas like pinto beans, kidney beans and lentils.

 

Eat a variety of fruit.

Choose fresh, frozen, canned or dried fruit.

Go easy on fruit juices.

Go low-fat or fat-free when you choose milk, yogurt, and other milk products.

If you don't or can't consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages.

Choose low-fat or lean meats and poultry.

Bake it, broil it or
grill it.

Vary your protein routine - choose more fish, beans, peas, nuts and seeds.
Eat 6 oz
Every Day		 Eat 2 1/2 Cups
Every Day		 Eat 2 Cups
Every Day		 Get 3 Cups
Every Day 		Eat 5 1/2 oz.
Every Day

Find your balance between food and physical activity

  • Be sure to stay within your daily calorie needs.
  • Be physically active for at least 30 minutes most days of the week.
  • About 60 minutes a day of physical activity may be needed to prevent weight gain.
  • For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required.
  • Children and teenagers should be physically active for 60 minutes every day, or most days.

Know the limits on fats, sugars and salt.

  • Make most of your fat sources from fish, nuts and vegtable oils.
  • Limit solid fats like butter, stick margarine, shortening and lard as well as foods that contain these
  • Check the Nutritionj Facts label to keep saturated fats and sodium low.
  • Choose food and beverages low in added sugars