®
®
Mi ruta hacia la salud
1
My Route to Health
your
ROUTE
to
HeAlth!
®
Population: you!
This Book belongs to:
Date I started my Journey:
CONGRATULATIONS!
Just by reading this book you
are on your way to making
positive changes to improve your
health. Your ROUTE is your way to
a healthier you. Plan small steps
to improving your health by:
Setting Goals
Creating a 4-Week Calendar
Making Good Food Choices
Setting a Plan for Getting Active
Focusing on Your Health
Using Healthy Habits
*
*
*
*
*
*
This book will help you make some
changes so you will feel better inside
and out! You are on the right route,
so keep up your journey!
DISCLAIMER. This book provides general information about various nutrition, exercise and health-related issues. This information is not intended
to be used as a solitary reference on the subject matter, for the diagnosis or treatment of a health problem, or as a substitute for consulting
a licensed health care professional. Consult with a qualified health care practitioner to discuss specific individual issues or health needs, and to
professionally address personal, emotional, health, physical or medical concerns. You should consult a qualified medical professional before
beginning any exercise program.
USDA does not endorse any products, services, or organizations.
© 2012 Centene Corporation. All rights reserved. All materials are exclusively owned by Centene Corporation and are protected by
United States and international copyright law. No part of this publication may be reproduced, distributed, displayed, stored in a
retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without
the prior written permission of Centene Corporation. You may not alter or remove any trademark, copyright or other notice.
MCARE14-00019E
My Route to Health
MY ROUTE TO
HEALTH SECTIONS
4 week Plan/ Calendar
Page 4
Goals
Page 5
MY Journal
Page 7
Healthy EATING
Page 17
EXERCISE PLAN
Page 33
2
My Route to Health
INTRODUCTION
My Route to Health
3
You have stepped in the right direction to get on track with your overall health.
Your “Route to Health” will provide direction and tools to help with goal setting,
tracking your progress on a calendar for four weeks, encouraging tips to get
active, redirecting your focus on your health and giving you a road map for daily
healthy habits. Making small changes in your life can go a long way. Remember,
this book is just a guideline to help you get started on your “Route to Health,
but make sure to use it in a way that will help you stay on course with
your goals. Always talk to your doctor before starting any exercise or activity
program, or before making changes to your diet. Listen to your doctor’s advice
regarding exercise and nutrition. Your doctor can consider any health conditions
while you take your “Route to Health.
My Route to Health
I WANT A
STRONG BODY
I WANT to
lose
weight
i want to be more
healthy and feel
more healthy
i want
a more
healthy
lifestyle
I want to
have more
energy
I want to be in more
control of what I
eat & how much
I
want to
live longer & feel
better
I
Want to
look great in
my favorite
clothes
I
want to be
active with
my family
I want to see healthy
results for myself
i want to
live the best
healthy life
i can
I
want to
be able to
achieve a
goal I set for
Myself
Some of the Reasons You
May Want to Take a New
Flip this page out for a calendar!
4
GOALS
5
This section is designed to remind you of the goals you establish after
you read the following sections in the book. Once you have read about
nutrition, shopping, exercise and healthy habits, establishing your goals
and then putting them into action will get you to the point of feeling
healthier and living a more healthy life style. It’s okay to leave this
blank until you have read through each section. Take time to make real
goals for each topic... because this route is all about you!
I want to feel more healthy about myself because
I will achieve more health by doing
I want to eat more healthy because
I will make sure I eat healthy by doing
It is important to me to stay active and exercise because
I will stay on my exercise plan by doing
My d a i ly h ea lthy eating goal
Color in the healthy eating circle on
each day that you complete your goal
My D a i ly Exercise goal
Every day you are active or exercise
place an “x” in the day with a pen
or pencil
My d a i ly h ea lthy habit
Color in the Healthy Habits circle
each day you complete your goal
SU NDAY Mon day Tuesday wednesday thursday friday satu rday
Write the days/dates in the calendar from the day you begin your 4 week plan!
My Route to Health
I will stay on a 30 day plan for good habits because
I will stay on my 30 day habits by doing
I want to lose weight because
I will stay focused on my weight loss by doing
GET MOVIN’
FOR YOUR
HEART AND
FOR YOU!
YOU CAN DO IT!
CHOOSE
YOUR HEALTH
FOR THE
ONES YOU
LOVE!
A HEALTHIER LIFE IS
AHEAD FOR YOU!
SHOW YOUR
“HEALTHY
STYLE” BY
LIVING A
BETTER LIFE!
6
My Route to Health
I will stay on a 4 week plan for good habits because
I will stay focused on my weight loss by doing
I want to lose weight because
I will stay on my 4 week plan by doing
YOU CAN DO IT!
GET MOVIN
FOR YOUR
HEART AND
FOR YOU!
CHOOSE
YOUR HEALTH
FOR THE
ONES YOU
LOVE!
A HEALTHIER LIFE IS
AHEAD FOR YOU!
SHOW YOUR
“HEALTHY
STYLE” BY
LIVING A
BETTER LIFE!
6
My Route to Health
I will stay on a 4 week plan for good habits because
I will stay focused on my weight loss by doing
I want to lose weight because
I will stay on my 4 week plan by doing
YOU CAN DO IT!
GET MOVIN
FOR YOUR
HEART AND
FOR YOU!
CHOOSE
YOUR HEALTH
FOR THE
ONES YOU
LOVE!
A HEALTHIER LIFE IS
AHEAD FOR YOU!
SHOW YOUR
“HEALTHY
STYLE” BY
LIVING A
BETTER LIFE!
6
My Route to Health
My Journal
It’s a great day
to get started on
YOUR ROUTE TO
HEALTH!
Write a few sentences on how you are
feeling about your new healthy changes
and starting your ROUTE TO HEALTH.
1
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
2
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
7
My Journal
Write a few sentences on how you are
feeling about your new healthy changes
and starting your ROUTE TO HEALTH.
It’s a great day
to get started on
YOUR ROUTE TO
HEALTH!
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
1
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
2
DAY
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Breakfast
Lunch
Dinner
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TOTAL
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My Route to Health
3
8
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
4
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
5
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
6
9
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
7
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
8
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
My Route to Health
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
6
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
7
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
8
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
9
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
10
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
11
10
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
My Route to Health
12
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
13
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
14
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
11
My Route to Health
My Route to Health
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
12
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
13
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
14
DAY
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Breakfast
Lunch
Dinner
Snacks
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My Route to Health
15
12
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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Lunch
Dinner
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16
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
17
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
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TOTAL
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My Route to Health
My Route to Health
18
13
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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19
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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Lunch
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Snacks
TOTAL
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20
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
My Route to Health
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
18
DAY
FOOD YOU ATE/CALORIES
Breakfast
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Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
19
DAY
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
20
DAY
FOOD YOU ATE/CALORIES
Breakfast
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My Route to Health
21
14
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
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22
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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Lunch
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Snacks
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23
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to HealthMy Route to Health
24
15
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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25
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
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Lunch
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Snacks
TOTAL
CALORIES
26
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
Lunch
Dinner
Snacks
TOTAL
CALORIES
My Route to Health
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
24
DAY
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Breakfast
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How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
25
DAY
FOOD YOU ATE/CALORIES
Breakfast
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Dinner
Snacks
TOTAL
CALORIES
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
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My Route to Health
27
16
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
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28
DAY
How do you feel today?
(circle one)
How do you feel about your diet today?
(circle one)
How do you feel about exercise today?
(circle one)
What happened today that was great?
What happened today that was difficult?
If so, why was it difficult?
FOOD YOU ATE/CALORIES
Breakfast
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Write a few sentences on how you
are feeling about your new healthy
changes and starting your ROUTE
TO HEALTH.
TAKE A BITE OUT OF LIVING A
BETTER LIFE
FOR YOURSELF!
17
Let’s face it, eating healthy isn’t easy. With busy schedules
it is hard to make the best choices for our bodies. The one
thing your body does know is when it is getting a healthy and
balanced diet. When you eat better, you feel better. Think of it
like this... what if you filled your cars gas tank with
water instead of gasoline? It wouldnt run quite right.
Same with your body. When you dont give it the
nutrition it needs, it doesn’t run quite right either.
In this section we are going to look at healthy
food choices that will help your body undertake its
journey with as much energy as possible.
Q: WHY HEALTHY EATING?
A: Because it helps your overall health and gives
you energy!
NUTRITION: The processes by which an animal or plant takes
in and makes use of food substances.
My Route to Health
CHOOSE MY PLATE
18
LETS EAT FOR THE
HEALTH OF IT
Fruits
Vegetables
Proteins
Grains
Dairy
FRUITS
Focus on fruits.
Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may
be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
VEGETABLES
Vary your veggies.
Any vegetable or 100% vegetable juice counts as a member of the
Vegetable Group. Vegetables may be raw or cooked; fresh, frozen,
canned, or dried/dehydrated; and may be whole, cut-up, or mashed.
PROTEINS
Go lean with protein.
All foods made from meat, poultry, seafood, beans and peas, eggs, processed
soy products, nuts, and seeds are considered part of the Protein Foods
Group. Beans and peas are also part of the Vegetable Group.
GRAINS
Make at least half your grains whole.
Any food made from wheat, rice, oats, cornmeal, barley or another
cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals,
tortillas, and grits are examples of grain products.
DAIRY
Get your calcium-rich foods.
All fluid milk products and many foods made from milk are considered part
of this food group. Most Dairy Group choices should be fat-free or low-fat.
Foods made from milk that retain their calcium content are part of the group.
Foods made from milk that have little to no calcium, such as cream cheese,
cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also
part of the Dairy Group.
My Route to Health
Healthy Eating consists
of a balanced diet.
Here are some h ealthy examples
from each food group:
Vegetables
FOOD FOR THOUGHT: Make sure to eat
more fresh vegetables that are
dark green!
BROCCOLI, SPINACH, DARK LEAFY
GREENS. CARROTS, SWEET POTATOES,
BEANS, PEAS
Milk/Dairy
FOOD FOR THOUGHT: It is best to
choose fat free or low fat items
most of the time!
LOW FAT MILK, 2% MILK, LOW FAT
MOZZARELLA CHEESE, LOW FAT YOGURT
Fruits
FOOD FOR THOUGHT: Eat a wide
variety of fruits that are fresh,
frozen or canned-with light syrup!
GRAPES, BANANAS, PEACHES,
STRAWBERRIES, APPLES, ORANGES.
WATERMELONS
Grains
FOOD FOR THOUGHT: When choosing
grains, it’s better to eat multigrain
or wheat instead of white bread or
foods made from white flour.
WHOLE WHEAT TORTILLAS, WHOLE
WHEAT BREAD, MULTIGRAIN CEREAL,
BROWN RICE, ENRICHED PASTA,
FULLY COOKED OATMEAL
19
My Route to Health
some food choices are better than others
on YOUR ROUTE TO HEaLTH
Meat & Eggs
FOOD FOR THOUGHT: When you
eat meat as a protein source it is
important to choose a lean version.
CHICKEN, FISH, TURKEY, LEAN HAM,
BOILED EGGS, LEAN BEEF, LEAN
PORK, LEAN VEAL
20
Nuts & Seeds
FOOD FOR THOUGHT: Nuts and seeds
are all natural and full of fiber.
They pack a lot of nutrition in
a small package.
ALMONDS, PEANUTS, CASHEWS,
HAZELNUTS, PISTACHIOS, WALNUTS,
PUMPKIN SEEDS, SESAME
SEEDS, SUNFLOWER SEEDS
Liquids
FOOD FOR THOUGHT: Liquids are
essential for your body, but make
sure they are fueling it with nutrition
and not filling it with empty calories
FAT-FREE MILK, 1% LOW-FAT MILK,
WATER, DIET SODA, UNSWEETENED
ICE TEA, DIET ICE TEA,
SUGAR FREE LEMONADE
Beans & Peas
FOOD FOR THOUGHT: High in nutrients,
beans and peas can be classified as
vegetables and proteins. They are
excellent sources for dietary fiber.
BEAN BURGERS, BLACK BEANS,
BLACK-EYED PEAS, CHICKPEAS, NAVY
BEANS, SPLIT PEAS, PINTO BEANS
My Route to Health
“Divide &
Conquer Your
Plate!”
Steel cut oatmeal
and brown rice are your
best options.
In your recipes that
call for white flour, try
substituting whole wheat
flour.
WEBSITE FOR MORE
HEALTHY EATING INFO:
choosemyplate.gov
21
Egg whites,
egg substitutes
are the best choice.
Omelettes, boiled or
poached eggs.
Kidney beans, split peas, red
beans, navy beans, lentils
and tofu.
Chicken and turkey without
the skin- broiled, baked
or grilled.
Tuna canned
in water.
Baked, broiled,
steamed or grilled fish
and shellfish.
Chicken and turkey without
the skin-broiled, baked or
grilled.
Trimmed and lean
beef and pork.
For meat, 3
ounces is about
the size of a deck of
playing cards.
1 ounce is the
same as 1 egg or
1 tablespoon of
peanut butter.
1 ounce equals
about 1 slice of
bread, 1 cup of
breakfast cereal, or
1/2 cup of cooked
rice, cereal or
pasta.
Whole wheat and
multigrain are your best
choice instead of white
bread.
Whole wheat or multigrain
sandwich bread, english
muffins, crackers, tortillas,
pasta or buns.
My Route to Health
22
Fresh fruit, frozen or
canned in natural juice
with no sugar.
Fruit salad topped with
low fat yogurt.
Sliced apples and low fat
peanut butter.
Raisins, prunes, figs and
dates.
Baked, boiled,
grilled potatoes and sweet
potatoes.
Spinach, romaine or bib lettuce
make a great salad if you
add carrots, onions, cucumber,
tomatoes, mushrooms, green/
yellow/red peppers and celery.
Fresh, frozen and canned vegetables
steamed or boiled without added
sauces, fat, oils or butter.
Baked, steamed, raw
broiled or boiled green
beans, peas, celery,
broccoli, asparagus,
spinach, brussels
sprouts, cauliflower,
zucchini and carrots.
1.5 ounces of
cheese is the same
thing as 1 cup
of milk.
Fat free or low fat
milk, yogurt or cottage
cheese or half and half.
Fats that come
from fish, nuts or
vegetable oils are
the best choice.
Cooking with small
amounts of vegetable
oil is better than using
butter or shortening.
My Route to Health
Q: What about water?
A: It's all about water !
Just the facts...about H
2
0!
Water flushes out the bad stuff in your body
called toxins
Water helps carry nutrients from food and
vitamins to your body’s cells
Water helps the moisture and health of your
ears, nose, throat and skin
THREE GOOD RULES ABOUT WATER:
1) Remember “8 x 8.” Eight ounces of water,
eight times a day. Sounds like a lot, but
heres an easy way to tackle the 8 x 8: Drink
a glass of water… when you wake up… mid
morning… with lunch (2 glasses)… afternoon…
dinner (2 glasses)… mid evening/before bedtime.
2) Drink enough so you rarely feel thirsty
3) If you exercise, it’s important to put the
water you sweat out
back into your body.
Make sure to drink
before, during and
after exercise
to stay hydrated!
*
*
*
YOUR BODY IS
60% WATER!
23
Not so healthy
liquids ...
GO with H
2
0 over these choices:
Sweetened ice tea
Fruit punch
Powdered sugary drink mixes
Sugary sodas
SHOPPING LIST
week 1
MILK & DAIRY
fat free or low fat milk
low fat yogurt
low fat cheese
cottage cheese
margarine
BREADs & GRAINS
whole wheat bread
whole wheat english muffins
corn tortillas
whole wheat tortillas
multigrain cereal
brown rice
enriched pasta
MEATs & BEANS
white meat chicken (no skin)
white meat turkey
lean beef
pinto beans
navy beans
black beans
fish
eggs
FRUITS
bananas
grapes
oranges
pears
peaches
strawberries
apples
canned fruit in light syrup
watermelon
cherries
VEGETABLES
carrots
broccoli
spinach
lettuce
tomatoes
green beans
canned or frozen vegetables (no salt)
collard greens
celery
peppers
onions
mushrooms
cucumbers
FATS, OILS & SAUCES
salsa
low or non fat salad dressing
mustard
vegetable oil
vinegar
other items
week 1
other items
SHOPPING LIST
week 2
MILK & DAIRY
fat free or low fat milk
low fat yogurt
low fat cheese
cottage cheese
margarine
BREADs & GRAINS
whole wheat bread
whole wheat english muffins
corn tortillas
whole wheat tortillas
multigrain cereal
brown rice
enriched pasta
MEATs & BEANS
white meat chicken (no skin)
white meat turkey
lean beef
pinto beans
navy beans
black beans
fish
eggs
FRUITS
bananas
grapes
oranges
pears
peaches
strawberries
apples
canned fruit in light syrup
watermelon
cherries
VEGETABLES
carrots
broccoli
spinach
lettuce
tomatoes
green beans
canned or frozen vegetables (no salt)
collard greens
celery
peppers
onions
mushrooms
cucumbers
FATS, OILS & SAUCES
salsa
low or non fat salad dressing
mustard
vegetable oil
vinegar
other items
week 2
other items
SHOPPING LIST
week
3
MILK & DAIRY
fat free or low fat milk
low fat yogurt
low fat cheese
cottage cheese
margarine
BREADs & GRAINS
whole wheat bread
whole wheat english muffins
corn tortillas
whole wheat tortillas
multigrain cereal
brown rice
enriched pasta
MEATs & BEANS
white meat chicken (no skin)
white meat turkey
lean beef
pinto beans
navy beans
black beans
fish
eggs
FRUITS
bananas
grapes
oranges
pears
peaches
strawberries
apples
canned fruit in light syrup
watermelon
cherries
VEGETABLES
carrots
broccoli
spinach
lettuce
tomatoes
green beans
canned or frozen vegetables (no salt)
collard greens
celery
peppers
onions
mushrooms
cucumbers
FATS, OILS & SAUCES
salsa
low or non fat salad dressing
mustard
vegetable oil
vinegar
other items
week 3
other items
SHOPPING LIST
week 4
MILK & DAIRY
fat free or low fat milk
low fat yogurt
low fat cheese
cottage cheese
margarine
BREADs & GRAINS
whole wheat bread
whole wheat english muffins
corn tortillas
whole wheat tortillas
multigrain cereal
brown rice
enriched pasta
MEATs & BEANS
white meat chicken (no skin)
white meat turkey
lean beef
pinto beans
navy beans
black beans
fish
eggs
FRUITS
bananas
grapes
oranges
pears
peaches
strawberries
apples
canned fruit in light syrup
watermelon
cherries
VEGETABLES
carrots
broccoli
spinach
lettuce
tomatoes
green beans
canned or frozen vegetables (no salt)
collard greens
celery
peppers
onions
mushrooms
cucumbers
FATS, OILS & SAUCES
salsa
low or non fat salad dressing
mustard
vegetable oil
vinegar
other items
week 4
other items
My Route to Health
Healthy EATING
HABITS
to Keep You on
the Road to Success
Eating Out: In your efforts to lose weight and get healthy, you can
still eat out and enjoy yourself. It’s all about making simple choices that will
keep you on your ROUTE TO HEALTH.
Order foods on the menu that are steamed, baked or broiled instead of fried.
Avoid cream sauces and gravy and try to pick out items that are a healthy
addition to your diet.
Ask your server to bring a carryout box when he delivers your meal, then
immediately put half of your meal into the box so you arent tempted to eat it all.
While you wait for your food, drink a full eight ounce glass of water. It’s good for
you and will fill you up a bit before your meal.
Skip the dessert cart, but if you just cant pass up something sweet, order a
sorbet or strawberries. If you do order dessert, get a few forks and share the
treat with your friends.
Portion control ALERT! Be careful at places with all-you-can-eat buffets. It’s
difficult to resist the temptation of overeating and making multiple trips.
Cravings: This one simple word can get you off track on your ROUTE
TO HEALTH. Do you practically hear the donuts, chocolate or pizza calling your
name? Everything in moderation is good, so these cravings can be tamed by
doing a few simple things.
Try to use your “craving foods” as a reward after a week of eating healthy and exercise.
When you are craving something like a chocolate bar, try breaking off a 1/4 of it
and stick the rest in a bag in the freezer.
32
Not only makes you healthy
but makes you feel better!
Let’s face it: exercise can be difficult to squeeze into your
already busy schedule. But did you know that you dont have
to run a marathon every day to get healthy? Exercise is a
great way to relieve stress, brighten your mood, train your
heart and make you feel like youre doing something great
for yourself.
The health experts at ChooseMyPlate.gov recommend at least
30 minutes of activity three to five days per week. However,
30 minutes a day is even better for you. If you dont have
30 minutes to do your exercises, then do 15 minutes in the
morning and 15 minutes at night. Getting moving--whenever
you can and however you can--is what counts.
If you are trying to prevent weight gain, most people need about
60 minutes of physical activity on most days. To keep off lost
pounds, many people need 60-90 minutes of physical activity!
33
My Route to Health
fast facts
for your
Why in the world would I want
to exercise? Of course the easy path is to sit on the couch
and watch a movie, but getting your body moving has so many
benefits. When physical activity is part of your daily life, it will
change the way you feel overall and improve your self image.
DAILY EXERCISE HELPS...
Control your weight
Reduce your risk of heart disease
Reduce your risk of type 2 diabetes
Reduce your risk of some cancers
Strengthen your bones and muscles
Improve your balance and coordination
Improve your mental health and mood
Improve your ability to do daily activities
Increase your chances of living longer
You should get a proper fitness assessment before starting any exercise program. This book does not constitute medical
advice and the author and publisher cannot be held liable for any loss, injury or inconvenience sustained by anyone using
this book or the information contained in it.
34
My Route to Health
How to get your body moving:
Everyone has a routine. We sleep, we
eat, we work, take care of our children
and our homes. All of that requires
planning and scheduling time. Exercise
is no different. Pick a specific time
of day that works for you to get your
body moving. If you arent a morning
person, DON’T try to convince yourself
that youre getting up at 5 a.m. to
work out before you go to work. Take
your athletic shoes to work or school
and enjoy a brisk walk around your
building or in a nearby park during
lunch time. If early evenings work
better for you, stop by a local mall
after work, put on your athletic shoes
and walk in a place that is both safe
and climate controlled. Do you have a
friend that wants to become healthy
too? Never underestimate the power of
a workout buddy. He or she can keep
you moving when you dont feel like
it. A fun conversation on a long walk
with a partner makes that workout
time fly by. What about the health of
your kids and pets? They all love to
get outside. Walking your kids allows
you to spend quality time with them
and get exercise at the same time.
While youre walking with them, you
could start a tradition by sharing the
best thing that happened to you that
day and what you’re excited about for
tomorrow. Every step you take is a
step in the right direction for your
health.
35
Q. why exercise?
A. Because it works your most important muscle, your
HEART, makes you feel better and releases endorphins!
AEROBIC EXERCISE: physical exercise that intends to
improve the oxy
gen system.
My Route to Health
GET YOUR BODY KICK-STARTED & EXERCISE!
1) Mow the lawn with a push
mower. You’ll get some fresh air
and exercise.
2) Rent an exercise video from
the library and get your body
moving.
3) Do some housecleaning.
Get some exercise and get
organized at the same time!
4) Take the stairs in a
building instead of the
elevator to get your
heart pumping!
5) Get outside and go to the
park and take a long walk.
6) Think about riding
a bike to work and
get in your daily
exercise.
7) During your lunch hour, eat
a light lunch and walk for the
remaining time.
8) When going to a store, park
your car at the furthest spot
and get a brisk walk.
9) Join a recreational softball,
baseball, soccer, tennis or
basketball league.
10) Take your pet for a walk
and get both of you heart
healthy.
WEBSITE FOR MORE
EXERCISE INFO:
choosemyplate.gov
36
My Route to Health
EXERCISES for your ROUTE to HEALTH
Soup
Can
Curls
Put soup cans in each hand, elbows
touching rib cage, palms facing up.
Slowly curl your forearms up to your
shoulders and back down. Repeat.
seated
Chair
bends
Put a chair up against a stationary
wall. With your back to the chair,
stand with feet 12” apart. Place your
hands on your waist and sit down
slowly, then stand up. Repeat.
chair
leg
lifts
Sit in a chair with legs 6” apart.
Slowly lift your leg until it is straight.
Bend it back down. Alternate legs.
Repeat.
wall
push
ups
Stand arm length distance from a wall.
Put your hands on the wall at shoulder
height 12” apart. Slowly bend elbows
and use your weight against your
arms. Push your arms straight. Repeat.
soup
can
shoulder
shrugs
37
With soup cans in each hand, extend
straight arms out 8-12” from your
body. Move both shoulders up and
down. Repeat.
My Route to Health
38
STOP
ALWAYS CONSULT YOUR PHYSICIAN OR MEDICAL PROFESSIONAL
BEFORE BEGINNING ANY EXERCISE PROGRAM.
Chair
Calf
Raises
Stand behind the back of a chair.
Keep legs together while raising up on
the balls of your feet and then back
down. Repeat.
Chair
Hamstring
Raises
Stand behind the back of a chair with
legs 6” apart. Slowly lift your calf
upwards towards your buttocks and
then place it back down. Alternate
legs. Repeat.
Soup
Can
Shoulder
Presses
Put soup cans in each hand. Raise
arms, with elbows bent at shoulder
level. Extend arms, until straightened,
above head. Slowly, bring them back
down to shoulder level. Repeat.
Chair
Side
Ki cks
Balance yourself on a chair and place
hands on legs with feet 6” apart.
Slowly bring your leg, with knee
bent, out to the side and back down.
Alternate legs. Repeat.
SOUP
CAN
BACK
STRETCH
Stand with legs 12” apart. With soup
cans in both hands, start with them by
your side. With arms straight, slowly
extend arms up and behind your back
and bring them back down. Repeat.
GRTREADY!
MYROUTE TO
HEAITH...
®
IN THIS BOOK YOU WILL FIND USEFU L
INFORMATION ON THE FOLLOWING:
4
Week Goals
Healthy Mind/Body
Healthy Eatin g
4 Week Journal
Exercise 28
Day
Calendar
MADE IN THE U.S.A.
This book was printed
on recycled paper.
CENTENE
®
Corporation
ISBN: 978-0-9828060-1-2