All Saints Lutheran Church

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Journey to Jericho

Nutrition

Earn ONE MILE PER DAY by making healthy nutritional choices.

Start by selecting a nutritional goal that is right for you.  Try one or two of the goals below or create your own.  For each goal you complete, you earn ONE MILE PER DAY.

• Include 3 servings of low fat dairy products
• Eat 5 or more servings of fruits and vegetables
• Incorporate 3 or more high fiber foods
• Keep 30% or less of your calories coming from fat
• Consume half of your grain servings in whole grains
• Increase water consumption to 6-8 glasses per day
• Limit your salt intake to 2,000-3,000 mg
• Try one new healthy food each day
• Experiment with a meat-free meal one time per week
• Replace one favorite junk snack with fruits and vegetables
• Drink one less caffeinated beverage per day
• Lose one pound
• If you quit smoking during this time you will get 100 miles!

                               Additional Resources
Check out the following resources for heart-healthy ideas about diet and exercise:

www.eatright.org
www.mypyramid.gov

Click thelinks below for more information
on each step of the journey:

Nutrition
Exercise
Stress Management
Spiritual Health
Weekly Mileage Log
Weekly Reporting
Weekly Message

Click here to download the booklet: Highway to Health: Journey to Jericho