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<a href="../xTownMisc/oldindex.htm">Needham Home Page</a></font><!--mstheme--></font></td>
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<img border="0" src="boardofhealth.gif" align="right" width="607" height="87"><p style="margin-top: 1; margin-bottom: 1"> </p>
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<font face="Verdana" size="2">1471 Highland Avenue</font></b><p style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana" size="2"> Needham, MA 02492<br>
Phone - </font>
<font face="Verdana, arial, helvetica" size="2">781-455-7523</font></b><p style="margin-top: 1; margin-bottom: 1">
<b>
<font face="Verdana, arial, helvetica" size="2">Fax - 781-455-0892</font></b><p style="margin-top: 1; margin-bottom: 1">
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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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<p align="center"><b><font face="Verdana" style="font-size: 14pt">Get On
The Move</font></b><p align="center"> <!--mstheme--></font></td>
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</table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica"><!--mstheme--></font><table border="0" cellpadding="0" cellspacing="1" style="border-collapse: collapse" width="100%" id="AutoNumber2">
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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<p align="center"><a href="Index.htm">Board of Health Home Page</a><!--mstheme--></font></td>
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<h1 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="2" color="#000000">Why Americans are getting on
the move�</font><!--mstheme--></font></h1>
<p align="justify" style="margin: 1px 5px"> </p>
<p class="MsoBodyText" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2">The eating and physical activity patterns of
many Americans have made us the most overweight nation in the world. More
than 60% of American adults do not get the recommended 30 minutes of
physical activity a day, and 25% of American adults aren�t physically
active at all. More than 120 million Americans � 64.5% of the adult
population - are overweight; nearly 59 million, or 31% are obese.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<h2 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="2" color="#000000">Involve the Whole Family</font><!--mstheme--></font></h2>
<p class="MsoNormal" style="text-align: justify; text-indent: .5in; margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">A great first step to a healthier family is
to include 5 to 9 servings of fruit and vegetables each day. A healthier
family is also on the move, so include at least 30 minutes of moderate
activity everyday, such as walking. These simple changes are easier than
you think and help to improve your entire family�s health.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Encourage your family to help make the
grocery list and prepare dinner. That way, everyone can select his or her
favorite fruit and vegetables. By involving your kids, they�ll be more
likely to eat healthy foods, and they�ll learn the basics of eating
right. Start a little healthy competition in your family by tracking
everyone�s fruit and vegetable consumption as well as physical activity
minutes each day. Total them up at the end of the week and see who ate
the most and who was the most active. Remember, 5 servings is the
minimum, so strive for 5 to 9 colorful fruits and vegetables!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><b>Get Physically Active!</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Regular physical activity is essential for
your health. To decrease your risk of several chronic diseases, you
should strive for at least 30 minutes of moderate-intensity physical
activities on 5 or more days of the week, or vigorous-intensity physical
activity 3 or more days of the week for 20 minutes or more per session.
While any physical activity is better than none, additional health
benefits can be gained by engaging in more physical activity.</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><b>Quick Bites</b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Try these tips and see how easy it is to eat
5 to 9 fruit and vegetables a day!</font></p>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<!--mstheme--></font><!--msthemelist--><table style="margin-top: 0in; margin-bottom: 0in" type="disc" border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px"><font face="Verdana"><b>
<font size="2">Breakfast: </font></b><font size="2">Add your favorite
fruit to cereal or yogurt. Drink a glass of 100% juice.</font></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px"><font face="Verdana"><b>
<font size="2">Lunch:</font></b><font size="2"> Pack a pita full of
chopped veggies, have a salad, vegetable soup or fill a baggie with cut
fruits and veggies to munch on.</font></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px"><font face="Verdana"><b>
<font size="2">Snacks: </font></b><font size="2">Fill ice-cube trays
with 100% juice (put in toothpicks) and enjoy the mini-Popsicle in no
time.</font></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px"><font face="Verdana"><b>
<font size="2">Dinner</font></b><font size="2">: Have two vegetables
and a salad.</font></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px"> </p>
<h4 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="2" color="#000000">What�s a Serving?</font><!--mstheme--></font></h4>
<p class="MsoNormal" align="center" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><b> </b></font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">The 5 A Day for Better Health Program
defines one serving as:</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table style="margin-top: 0in; margin-bottom: 0in" type="disc" border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup of 6 oz., 100% fruit or vegetable
juice</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup raw, cooked, canned, or frozen fruit
or vegetables</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup cooked, canned, or frozen peas or
beans</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">1 cup raw, leafy vegetables</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">1 medium size fruit</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">� cup dried fruit</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<font face="Verdana" size="2"> </font></p>
<h3 align="justify" style="margin: 1px 5px"><!--mstheme--><font color="#330099">
<font face="Verdana" size="2" color="#000000">Health Benefits</font><!--mstheme--></font></h3>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table style="margin-top: 0in; margin-bottom: 0in" type="disc" border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Health benefits are gained by eating 5 to
9 servings of fruits and vegetables each day and regular physical
activity.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Eating 5 to 9 servings of fruits and
vegetables a day may reduce your risk of some types of cancer and other
chronic diseases.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Substitute fruits and vegetables for high
calorie, low-nutrient foods.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Regular physical activity helps decrease
your risk for several chronic diseases, and also helps control your
weight and reduce stress.</font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal"> </p>
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<h4 align="center" style="margin-top: 1px; margin-bottom: 1px"><!--mstheme--><font color="#330099">
<font color="#000000" face="Verdana" size="2">Health Tip</font><!--mstheme--></font></h4>
<p class="MsoNormal" align="justify" style="margin-top: 1px; margin-bottom: 1px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin-top: 1px; margin-bottom: 1px">
<font face="Verdana" size="2">There are many reasons to include
fiber into your diet. One of the reasons is that fiber moves food
along keeps stool soft and lowers the pressure inside your colon.
This way, small pouches and bulges of the colon are prevented � a
condition known as Diveriticulosis. To boost your fiber intake, eat
lots of fresh fruit (apples, berries) vegetables, brown rice and
whole grains.</font><!--mstheme--></font></td>
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