All across the Delta,
a healthy change is
taking place

People are finding simple ways to eat smarter and get active for a bright, healthy new day. In this Action Kit, you will find straightforward, easy-to-follow steps to help you and those you care about live healthier and better.

So, let's get started. We think you'll discover that good health isn't so hard. And, that even little steps can make a big difference.

Remember, this is just a preview of the full Action Kit. Download the full kit to get a complete set of useful information and helpful tips!

The Basics of Eating Better

Healthy eating habits offer all kinds of benefits.

Just take it at your own speed.

Before long, your diet will be more balanced and you will notice a difference. You’ll have more energy, you’ll be more focused, and, overall, you’ll feel better. Balance is good.

How much should you eat?

Anyone eating on the run or at restaurants has noticed that food portions have gotten larger. Some portions are called "super size," while others have simply grown in size until they provide enough food for two people. With this growth have come increases in waistlines and body weight. Avoid super-sizing meals. Order a kid’s portion for kids whenever possible. For yourself, order a sensible portion.

Serving size card

This serving size card can be reproduced and cut out to be placed in your wallet or purse.

If you are away from home, use the hand jive method to portion your foods.

Calorie per person chart

Look for your favorite beverages in low-calorie or unsweetened varieties. These options are flavorful and healthy.

Like what you see? There's more great information on simple steps to good eating in the full Action Kit.

Eating better can even taste better

Here's a new take on a down-home Delta favorite.

Blackened Catfish


4 catfish filets
1 teaspoon paprika
1 garlic clove, finely minced
Half medium red onion
1 teaspoon cayenne pepper
Half teaspoon black pepper
1 teaspoon salt
Half teaspoon oregano
Half cup yellow corn meal
One-fourth cup olive oil
Juice of 2 lemons


Sprinkle filets with paprika, garlic, onion, cayenne, black pepper, salt, and oregano, refrigerate for one hour. Heat the olive oil in a skillet. Dredge the catfish in the corn meal. Shake off any excess. Place the catfish in the hot oil and cook 2 to 3 minutes on each side until blackened. Before removing from heat add the lemon juice.

Serving Size: 1 filet

Sound good? There are more great recipes in the Action Kit.

Why It's Good to Get Active

Now that you have the basics of eating better, let's look at the flip side to being healthy: Getting active.

Moving more. Taking time to stretch those legs, breathe fresh air, maybe even start taking the whole family out for a daily walk.

Just like a balanced diet, becoming more physically active offers many benefits, including better overall health, a higher energy level, a healthier body weight, and a decrease in the risk of major chronic diseases. According to the American Council for Fitness and Nutrition, physical activity:

Tips for fitting physical activity into your day

The American Council for Fitness and Nutrition recommends several "Quick Tips" to include physical activity in your daily routine, at work, and at home.

At Home:

Yard work and cleaning the house also count as extra physical activity.

Now that you’re more active, how about your kids?

Children living in the U.S. are becoming more physically inactive every year. Watching TV and playing video games have become the norm, in place of playing games outside or riding bikes.

A child who is active will:

Active parents make for active kids

Thanks for reading! If you want even more good tips for smart, easy living, download our full Action Kit.