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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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Come up with a reasonable plan. Consider easy ways to change your diet. Add some activity that you really enjoy.

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Vitamins Minerals Water Carbohydrates Fats Proteins

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

Bright Oranges:

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

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

Deep Reds:

Deep Reds (tomatoes, cherries and strawberries) Lycopene, a powerful antioxidant that may reduce the risk of select cancers

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

Dark Greens:

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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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)

Blues & Purples:

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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Sunshine Yellows:

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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walking dancing running aerobics weight training yoga etc. *If you don’t think the activity is fun, you will not do it enough to make a difference!

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What’s 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 ...

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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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Ruth Kastenmayer Judson College Webmaster