Find Out How many cups of fruits and vegetables do I need? Find out!

Small Steps Change of the Month

Each month watch for a new small step you can take to a healthier lifestyle, a healthier you!

• In moderation, low-fat or fat-free ice cream and frozen yogurt are calcium-rich treats.

Growing Stronger Training Program

No appetite? How to get the nutrition you need.

10 ways to fresh fruit

10 ways to fresh vegetables

Top 10 reasons to eat MORE fruits and veggies....

10.  Add color and texture
  9.  Convenient
  8. Provide fiber
  7. Low in calories
  6. May reduce disease risk
  5. Rich in vitamins &
      minerals
  4. Available in many     
      varieties
  3. Quick, natural snack
  2. Fun to eat!
  1. Taste great!

South Dakota Senior Games

Strength and balance exercises

Stretching and flexibility exercises

Lean meats: 10 tips for low-fat cooking

Tips for eating out

Tips on nutrition and healthy eating when your are ill

Walking techniques to keep up the pace

Prepare Fresh Produce Safely

When preparing fresh produce begin with clean hands by washing them for 20 seconds with warm water and soap. Then do the following to your fruits and vegetables: 

• Cut away damaged or bruised areas. If the produce looks rotten it should be thrown away.
• Wash thoroughly before eating. Wash under running water just before eating, cutting or cooking. Even if you plan to peel the produce, it is still important to wash it first. It is not recommended to use soap or detergent or commercial produce washes.
• Scrub firm produce. Use a clean produce brush on melons, cucumbers, etc.
• Dry produce with a clean cloth towel or paper towel. This may further reduce bacteria.

How to Stay Healthy, Positive and On the Go!

Asparagus Season

Asparagus season is here. It can be hand picked in the spring and summer. Asparagus is good for you in more ways than one:

• Go asparagus hunting! You can harvest the fresh spears and get some exercise at the same time. Find out where asparagus grows wild in your area.

• It has lots of dietary fiber to keep your digestive system working well.

•  It has lots of beta carotene which turns to Vitamin A in your body and helps promote good vision in dim light.

• It has plenty of vitamin E which prolongs the life of red blood cells and helps prevent oxygen damage to the body’s cells.

• It is a good source of folate (vitamin B) which keeps your blood healthy.

• It is full of vitamin C.

• It does not have any fat.

MyPyramid.gov great for seniors

USDA's new food guidance, MyPyramid.gov, is especially good for seniors as it allows you to tailor your own pyramid based on your age, sex, and activity level.

Modified MyPyramid for older adults

Eat more fruits and vegetables

More than 90% of all Americans don't eat the recommended amount of fruits and vegetables they need daily. To meet dietary guidelines, most consumers will have to more than double the amount they currently eat. Eating more fruits and vegetables has many benefits and reducing your risk of certain chronic disease is only the beginning. Ideas when eating out.

Lactose intolerant?

If you are sure that you are lactose intolerant, that doesn’t mean you have to give up all milk and milk products. Here are some things you can do:

--Start small and work up. Eat smaller servings of milk foods and eat as much as you can tolerate.
--Try some cheese. More than half the lactose is removed when cheese is made. Aged hard cheese like Swiss and cheddar have the least lactose.
--Choose yogurt that has the "live active cultures" as they help to digest lactose.
--Try flavored milk as it may be better tolerated than regular milk.
--Buy lactose reduced milk or add over-the-counter enzyme drops to your milk to break down the lactose.