Your body is your most important asset. Treat it well.
Nutrition
Healthy eating can be easy, quick, and budget-friendly. Here are some simple tips on how to eat better:
- Get your fruits and veggies. A variety of fruit and vegetables every day gets you vitamins and minerals that help protect you from disease.
- Don’t drink your calories. Avoid drinks with a lot of calories, sugar, fat and alcohol. Drinking more water keeps you hydrated, keeps you from drinking less-healthy options and can help you take in fewer calories each day.
- Avoid processed foods. About 75% of the salt in our diet comes from processed and restaurant foods. Read labels on frozen foods, bread and pasta. Choose whole, fresh fruits and vegetables when you can.
- Practice portion control. Sometimes how much you eat is more important than what you eat. If you often go back for seconds, try skipping extra portions.
- Slow down when you eat. It takes about 20 minutes for your stomach to send the message to your brain that it’s full. When you eat more slowly, you eat less.
WIC (the Women, Infants, and Children Program)
WIC is a nationwide public health nutrition program. WIC helps families with healthy food and much more. Oregon Health Plan (OHP) members qualify for WIC if they’re pregnant, recently gave birth, breastfeeding or caring for a child under 5 years old. Dads, grandparents or guardians may also apply for WIC for their children.
WIC provides:
- Benefits to buy healthy foods.
- Tips on nutrition, exercise, prenatal care, feeding kids and more.
- Breastfeeding help and breast pumps for those who need them.
- Classes on a variety of health and parenting topics.
- Information on other services in our community.
Your county handles WIC applications and services. To find out more, check your county’s WIC website.
Physical activity
Physical activity is anything that gets your body moving. Most adults need 150 minutes of aerobic activity every week. That could be 30 minute five days a week, or a little over 20 minutes each day. Activities like biking, swimming or fast walking help strengthen your heart. They may reduce your risk of many chronic health conditions (meaning they go on for a long time and often don’t go away completely).
Include your kids in your activities! Children need 60 minutes of aerobic activity each day.
Here’s a list of YMCAs in the Portland metro area. The YMCA offers financial help to those who qualify.
- Beaverton Hoop YMCA, 9685 SW Harvest Court, Beaverton, OR 97005, 503-644-2191
- Clackamas YMCA, 9123 SE St. Helens St. #101, Clackamas, OR 97015, 503-462-1797
- Clark County Family YMCA, 11324 NE 51st Circle, Vancouver, WA 98682, 360-885-9622
- Mt. Hood YMCA, 10121 SE Sunnyside Road, Suite 300, Clackamas, OR 97015, 503-492-9890
- Sherwood Regional Family YMCA, 23000 SW Pacific Highway, Sherwood, OR 97140, 503-625-9622
- Westside YMCA, 9685 SW Harvest Court, Beaverton, OR 97005, 503-644-2191
Other resources
- Portland Parks and Recreation
- Portland Department of Transportation bike paths
- Walking path information
- Oregon Food Bank
- Oregon Farmers' Markets
- Growing Gardens: Home gardening assistance
Let us help you
Send us a secure message through our Member Portal at careoregon.org/portal. Or, call us at 503-416-4100, toll-free 800-224-4840 or TTY 711. We can help connect you to food resources.