Be Smart for Life

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Be Smart for Life!
Some simple tips for making lifestyle choices
that are sure to change your life for the better
...
Ruth Kastenmayer Judson College Webmaster
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Where to start?
Come up with a reasonable plan.

• Consider easy ways to change your diet.

• Add some activity that you really enjoy.

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The Six Classes of Nutrients

• Carbohydrates
• Fats
• Proteins

• Vitamins
• Minerals
• Water

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Choose your foods by color
Try putting something of every color on your
plate!
If you do, you will be likely to eat at least
five servings of fruits and vegetables every day.
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Color your daily diet with

• BRIGHT ORANGES (carrots, mandarin oranges, sweet
  potatoes and mango),

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Bright Oranges
(carrots, mandarin oranges, sweet potatoes and
mango)

• Vitamin C and Vitamin E
• Beta Carotene, a natural antioxidant that
  enhances your immune system
• Folate, a B vitamin that may help prevent some
  birth defects

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Color your daily diet with

• BRIGHT ORANGES (carrots, mandarin oranges, sweet
  potatoes and mango)

• DEEP REDS (tomatoes, cherries and strawberries)

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Deep Reds
(tomatoes, cherries and strawberries)

• Lycopene, a powerful antioxidant that may reduce
  the risk of select cancers

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Color your daily diet with

• BRIGHT ORANGES (carrots, mandarin oranges, sweet
  potatoes and mango)
• DEEP REDS (tomatoes, cherries and strawberries)

• DARK GREENS (broccoli, asparagus and kale)

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Dark Greens
(broccoli, asparagus and kale)

• Lutein and zeanthin, carotenoids that have
  antioxidant properties that protect your eyes
• Green cruciferous vegetables (such as cabbage,
  brussel sprouts, cauliflower, kale and turnips)
  may reduce the risk of cancerous tumors.

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Color your daily diet with

• BRIGHT ORANGES (carrots, mandarin oranges, sweet
  potatoes and mango),
• DEEP REDS (tomatoes, cherries and strawberries)
• DARK GREENS (broccoli, asparagus and kale)

• BEAUTIFUL BLUES PURPLES (blueberries, eggplant
  and plums)

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Blues Purples
(blueberries, eggplant and plums)

• Anthocyanins, phytochemicals responsible for the
  blue color in fruits and vegetables help to
  defend against harmful carcinogens.
• Blueberries, in particular, have been shown to
  increase brain function.

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Color your daily diet with

• BRIGHT ORANGES (carrots, mandarin oranges, sweet
  potatoes and mango),
• DEEP REDS (tomatoes, cherries and strawberries)
• DARK GREENS (broccoli, asparagus and kale)
• BEAUTIFUL BLUES PURPLES (blueberries, eggplant
  and plums)

• SUNSHINE YELLOW (squash, pineapple and corn)

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Sunshine Yellows
(squash, pineapple and corn)

• High in essential vitamins and carotenoids.
• Pineapple, for example, is rich in Vitamin C,
  manganese, and the natural enzyme bromelain that
  aids in digestion.

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Find an exercise that you really enjoy, e.g.

• walking
• dancing
• running
• aerobics
• weight training
• yoga
• etc.

If you dont think the activity is fun, you will
not do it enough to make a difference!
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Why not start today?
Whats for lunch? Try to pick a colorful meal
and be sure to drink plenty of water.
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This afternoon, find something you like to do
and ...
Keep Moving!
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Jean Carper's Ideal Meal

• The Menu
• Ginger Carrot Soup
• Salmon Filet with Fruit Salsa
• Spinach with Garlic
• Mashed Sweet Potatoes
• Garden Salad Plus
• Berries with Yogurt

USA Weekend, January 13, 2002. Photo by Brian
Smith
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Be SMART for LIFE!
Ruth Kastenmayer Judson College Webmaster