Eat Smart, Move More NC's Seven Target Behaviors

Eat Smart, Move More NC promotes seven evidence-based, individual health behaviors to reduce obesity. Eat Smart, Move More NC programs, resources, and media tools all focus on one or more of these behaviors, and it has developed key messages around each of the following behaviors:



It’s the best gift you can give your baby. Breastfeeding fights disease and obesity and helps babies’ brains develop – making baby healthier, happier and smarter. Mommy feels better, too. She loses pregnancy weight faster and lowers her risks for cancer. And best of all, she’s giving baby something that no one else can.
Walk, dance, play, work in your yard…30 minutes a day can help you stay in shape and feeling good. Physical activity is essential for all of us. Children, adults and seniors can benefit from moderate activity every day. Take a walk with a friend, take the stairs instead of the elevator, or work in your yard. Dancing works, too, and is great fun! Thirty minutes or more of motion for adults and 60 minutes for children on most days can help keep you in shape and feeling good. Can’t find a 30 minute chunk of time? Break it up throughout the day.
Make fruits and vegetables half your plate. What are low in calories, full of essential nutrients and can help reduce your risk for chronic disease? Fruits and vegetables! Make fruits and vegetables half your plate at every meal and for every snack. Fresh, frozen, dried, canned – it all counts. Shake things up by enjoying a variety of colors to stay healthy and fit. Your body will thank you.
Try water with lemon or flavored, unsweetened drinks instead of sugary drinks. We all love a refreshing drink with a meal, as a snack, or after physical activity. Sodas, sweet tea and other sugary drinks taste great, but have a lot of calories and no nutrients. Next time you’re in thirsty, re-think your drink. Try water with lemon or other flavored, unsweetened drinks instead.
Trade TV time for activity time – walk, run, bike, or play. Many of us say we don’t have time for physical activity, yet we spend 3 to 4 hours in front of the TV. Not only are we inactive while watching television, we often snack on high-calorie foods at the same time. Trade TV time for physical activity. Walk or bike with your family after dinner. By planning TV time, you’ll have more time for physical activity.
All of us can benefit from eating more meals at home. Healthy meals can be quick, easy and inexpensive. Home-cooked meals also bring families together. Try using the “rule of thirds”. Fill two-thirds of your plate with fruits, vegetables, and grains, and one-third with meat. Busy families can reduce preparation time by using simple, healthy recipes and by getting the family involved.
Larger Portions = Extra Calories = Extra Pounds! How big are your portions? Eating large portions adds extra calories, and extra calories means more pounds on you! Most of us think we eat less than we do. Eat smaller portions of foods and drinks at a leisurely pace to fill you up, not out. So next time, remember to right-size your portions.

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