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Maintain No Gain Poster
Maintain No Gain Scorecard
Centers for Disease Control and Prevention brochure on eating fruits and vegetables for weight management
Benefits of regular physical activity
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.