Texas Association of Counties

Weekly Messages

Week 1 - What does a serving size look like? How many do you need daily? Here's a guide to help!

 

Week 2 - Fruits and Vegetables: Eating More During the Winter Months

 

Week 3 - Make physical activity part of your daily life

 

Week 4 - Holiday eating tips

 

Week 5 - Ingredient substitutions: Make the switch for healthier recipes

 

Week 6 - 20 Ways to Enjoy More Fruits and Vegetables

 

 

Download all six messages

Maintain No Gain Poster

Maintain No Gain Webinar

Nutrition 

​Centers for Disease Control and Prevention brochure on eating fruits and vegetables for weight management

Physical Activity

• Increases energy, boosts sense of wellbeing and decreases anxiety and depression;
  
• Preserves body function, strength and ability during the aging process;
  
• Prevents or reduces cardiovascular disease, diabetes, obesity and high blood pressure;
  
• Reduces frequency of common colds;
  
• Decreases pain from arthritis; and
  
• Decreases blood lipids (bad cholesterol).

Physical Activity Recommendations for Adults (age 19–64)

• To reduce the risk of chronic disease: minimum of 30 minutes of moderate-intensity activity on most, if not all, days of the week;
  
• To prevent unhealthy weight gain: up to 60 minutes of daily moderate to vigorous physical activity, while not exceeding daily caloric intake requirements;
  
• To sustain weight loss: 60-90 minutes of moderate intensity physical activity on a daily basis, while not exceeding caloric requirements; and
  
• Additional recommendation: strength training at least two days a week.
  

Physical Activity Recommendations for Older Adults (age 65+)

At least 30 minutes of moderate-intensity physical activity on most days of the week using a variety of activities that include:

• Aerobic exercise: moderate-intensity at least three-five days a week;
  
• Strength: do strength training activities two-three days a week; and
  
• Flexibility: stretch every day.

Measure physical activity intensity with the “Talk Test”:
The Talk Test makes it easy to find your physical activity intensity.

• A person who is active at a light intensity level should be able to sing while doing the activity;
  
• One who is active at a moderate intensity level should be able to carry on a conversation comfortably while engaging in the activity; and
  
• If a person becomes winded or too out of breath to carry on a conversation, the activity can be considered vigorous.