Healthy Habits

Stay on track with some of these tips:

  • Eat your heaviest meal at the beginning of the day, lighter at lunchtime, and lightest at dinner.
  • Incorporate into each meal more of the plant-based foods which are the basis of healthy eating: fruits, vegetables, beans, nuts, and seeds.
  • Eat small, regularly-scheduled meals throughout the day to keep your metabolism functioning consistently.
  • Adding nuts to your diet packs a “protein punch” and provides a good dose of fiber into your diet.
  • Avoid sugar-sweetened and artificially-sweetened beverages altogether.
  • Make a pledge to yourself and with a friend or loved one to make healthier food choices each day.

Get 30 minutes of moderately intense exercise five or more days per week.  Start by trying some of these suggestions:

  • Three 10-minute walks throughout your day
  • Two 15-minute power walks, including climbing stairs and walking longer distances at work or school
  • 15 minutes of push-ups, sit-ups, and lunges in the morning, then 15 minutes of stretching in the evening
  • An exercise DVD to use at home to jumpstart your day or to avoid going outdoors on a rainy day
  • 30 minutes of yoga to help unwind after a long day
  • Enrolling in an exercise class or activity that fits regularly into your week
  • Texting a friend to meet and "catch up" while strolling through the neighborhood or an outdoor mall
  • Rewarding yourself at the end of a long week with a one-hour bike ride at the beach.

For further information or help, visit these suggested websites and read through the material. Sign-up for a free online calorie tracker, start an exercise plan, or visit the Student Health Center, Bldg. 67B, and request to speak with a nurse for guidance.

Additional Resources

Choose My Plate:
http://www.choosemyplate.gov/ (free online calorie tracker)

Spark People:
http://www.sparkpeople.com (free online calorie and exercise trackers)

My Exercise Plan:
http://www.myexerciseplan.com (free online exercise planner)

My Fitness Pal:
http://www.myfitnesspal.com (free online calorie tracker)

Mt. San Antonio College

1100 N. Grand Ave., Walnut, CA 91789
Phone: 909.274.7500 • TTY: 909.594.3447
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All college-printed materials and Web info are available in alternative formats upon request.
Contact Disabled Student Programs & Services: 909.274.4290 or TTY 909.594.3447.

The 504/508 ADA Coordinators are located in Bldg. 4–230 and can be contacted at 909.274.4225.

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