1. OCTOBER NUTRITION MATTERS! For the month of October, we will focus on nutrition. The following pages contain verbiage, tips, a printable poster and other articles and resources that you can reference and share with your co-workers and employees.

2. WHAT AND WHY: Good nutrition is the foundation of health. We all know that we should eat healthy and have balanced meals, but today’s lifestyle makes that tricky sometimes. Additionally, the way we consume or buy food can sometimes make us think we are making the right choice, when in fact it maybe isn’t the best. [INSERT INFORMATION ABOUT THIS MONTH’S ACTIVITY, WHERE TO SIGN UP AND HOW TO START.] MORE: Americans are experiencing epidemic rates of obesity. Perhaps we are eating too much, or maybe we are not exercising enough. Maybe it is both. Take some time this month to think about what you eat and to learn about what you eat. Think knowledge will help us all make better decisions when it comes to mealtime.

3. IDEAS FOR ACTIVITIES: Pick three foods that you eat on a regular basis and examine their nutrition labels. Calculate how many servings you are actually eating as well as how many calories and grams of sugar, fat, carbohydrates, sodium, etc. that you actually get from these foods. Comparison shop a few of your common grocery items. Look at what you usually purchase and see if there is a healthier version that you should buy instead. Keep a food journal for one week, or for the full month. We often eat more than we realize. https://www.supertracker.usda.gov has a neat tool to check on the nutrition of the foods you consume. https://www.supertracker.usda.gov Download the meal plate guide from ChooseMyPlate.gov and use it as a guide for a balanced meal when assembling your dinner. Have team members share their tips for eating healthy. (Perhaps specialize the sharing to include tips while traveling or for on-the-go snacks.)

4. ARTICLE: The Impact of Nutrition on Your Health: http://www.fitness.gov/eat-healthy/why-is-it-important/http://www.fitness.gov/eat-healthy/why-is-it-important/ VIDEOS: How to read a nutrition facts label: http://kidshealth.org/parent/nutrition_center/dietary_needs/nutrition-label-video.html http://kidshealth.org/parent/nutrition_center/dietary_needs/nutrition-label-video.html FDA Food Label and You video series: Calorie Scene Investigators - https://www.youtube.com/watch?v=6r_q6QBx8Hchttps://www.youtube.com/watch?v=6r_q6QBx8Hc Servings - https://youtu.be/v0jfSaVFnnEhttps://youtu.be/v0jfSaVFnnE The 5-20 Rule part 1 - https://youtu.be/v0jfSaVFnnEhttps://youtu.be/v0jfSaVFnnE The 5-20 Rule part 2 - https://youtu.be/2rCK0ZaAgfQhttps://youtu.be/2rCK0ZaAgfQ Party Food (Gametime/Play By Play) - https://youtu.be/HjC07iyP-Lchttps://youtu.be/HjC07iyP-Lc Road Food (Finding Nutrition Information on the Road) - https://youtu.be/y77lJyi4rCEhttps://youtu.be/y77lJyi4rCE

5. THE MORE YOU KNOW! 25 TIPS, TIDBITS OF TRIVIA AND TWEETS ABOUT NUTRITION. SHARE ONE VIA EMAIL EACH DAY OR POST THEM NEXT TO THE WATER COOLER. 1. A new study suggests that people who cook at home most of the time consume generally healthier meals with fewer calories. 2. Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities. 3. Typical American diets exceed the recommended intake levels or limits in four categories: calories from solid fats and added sugars; refined grains; sodium; and saturated fat. 4. Americans eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils. 5. About 90% of Americans eat more sodium than is recommended for a healthy diet. 6. Reducing the sodium Americans eat by 1,200mg per day, could save up to $20 billion a year in medical costs. 7. Since the 1970s, the number of fast food restaurants has more than doubled. 8. Most restaurant entrees are two servings.

6. MORE TIPS: 9.One third of Americans get 47 percent of their calories from junk foods. 10.Make sure that at least half of the grains you eat each day are whole grains. 11.Limit your consumption of red meat and incorporate a variety of other proteins such as beans, eggs, legumes, nuts, fish, low-fat dairy and poultry into your diet. 12.Indian, Thai, Japanese, Chinese, Mexican and Greek cuisines are extremely healthy. 13.Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. 14.Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. 15.Start making healthy changes slowly. As your small changes become a habit, you can continue to add more healthy choices to your diet. 16.A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day keeps your energy up and your metabolism going.

7. MORE TIPS: 17. It’s recommended that we eat at least five portions of different types of fruit and vegetables a day. 18. Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week. 19. Red cabbage has 15 times as much wrinkle-fighting beta-carotene as green cabbage. Red bell peppers have up to nine times as much vitamin C as green ones. 20. A glass of red wine a day is good for you. A number of studies have found this, but a recent one found that the polyphenols (a type of antioxidant) in green tea, red wine and olives may also help protect you against breast cancer. 21. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. 22. For portion control, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. 23. Cut calories by drinking water or unsweetened beverages.

8. MORE TIPS: 24.Chewing sugar free gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. 25.Red tomatoes are full of the antioxidant lycopene. A diet rich in lycopene can decrease your risk of developing the following cancers: lung, prostate, bladder, skin and stomach.

9. APPENDIX: We can’t take all of the credit. In compiling this information, we referenced the following organizations and websites: www.choosemyplate.gov www.supertracker.usda.gov www.fitness.gov www.coachcalorie.com http://whyzz.com http://healthyeating.sfgate.com www.helpguide.com http://midwaysimplicity.com www.nhs.uk www.webmd.com www.health23.com www.today.com