10 Tips to Healthy Eating and Physical
Activity for You
- Start your day with
Breakfast fills your "empty tank" to get you going after a long
night without food. And it can help you do better in school.
Easy to prepare breakfasts include cold cereal with fruit and
low-fat milk, whole-wheat toast with peanut butter, yogurt with
fruit, whole-grain waffles or even last night's pizza!
- Get Moving!
It's easy to fit physical activities into your daily routine.
Walk, bike or jog to see friends. Take a 10-minute activity
break every hour while you read, do homework or watch TV. Climb
stairs instead of taking an escalator or elevator. Try to do
these things for a total of 30 minutes every day.
- Snack smart.
Snacks are a great way to refuel. Choose snacks from different
food groups - a glass of low-fat milk and a few graham crackers,
an apple or celery sticks with peanut butter and raisins, or
some dry cereal. If you eat smart at other meals, cookies, chips
and candy are OK for occasional snacking.
- Work up a sweat.
Vigorous work-outs - when you're breathing hard and sweating -
help your heart pump better, give you more energy and help you
look and feel best. Start with a warm-up that stretches your
muscles. Include 20 minutes of aerobic activity, such as
running, jogging, or dancing. Follow-up with activities that
help make you stronger such as push-ups or lifting weights. Then
cool-down with more stretching and deep breathing.
- Balance your food choices -
don't eat too much of any one thing.
You don't have to give up foods like hamburgers, french fries
and ice cream to eat healthy. You just have to be smart about
how often and how much of them you eat. Your body needs
nutrients like protein, carbohydrates, fat and many different
vitamins and minerals such as vitamins C and A, iron and calcium
from a variety of foods. Balancing food choices from the Food
Guide Pyramid and checking out the Nutrition Facts Panel on food
labels will help you get all these nutrients.
- Get fit with friends or
Being active is much more fun with friends or family. Encourage
others to join you and plan one special physical activity event,
like a bike ride or hiking, with a group each week.
- Eat more grains, fruits and
These foods give you carbohydrates for energy, plus vitamins,
minerals and fiber. Besides, they taste good! Try breads such as
whole-wheat, bagels and pita. Spaghetti and oatmeal are also in
the grain group.
Bananas, strawberries and melons are some great tasting fruits.
Try vegetables raw, on a sandwich or salad.
- Join in physical activities
Whether you take a physical education class or do other physical
activities at school, such as intramural sports, structures
activities are a sure way to feel good, look good and stay
- Foods aren't good or bad.
A healthy eating style is like a puzzle with many parts. Each
part -- or food -- is different. Some foods may have more fat,
sugar or salt while others may have more vitamins or fiber.
There is a place for all these foods. What makes a diet good or
bad is how foods fit together. Balancing your choices is
important. Fit in a higher-fat food, like pepperoni pizza, at
dinner by choosing lower-fat foods at other meals. And don't
forget about moderation. If two pieces of pizza fill you up, you
don't need a third.
- Make healthy eating and
physical activities fun!
Take advantage of physical activities you and your friends enjoy
doing together and eat the foods you like. Be adventurous - try
new sports, games and other activities as well as new foods.
You'll grow stronger, play longer, and look and feel better! Set
realistic goals - don't try changing too much at once.
Pyramid is a practical tool to help you make food choices that are
consistent with the Dietary Guidelines for Americans. Using the
Pyramid enables you to eat a variety of foods daily so that you
can get the nutrients you need.
To make the most
of the Pyramid, you need to know what counts as a serving.
Food Group: Vegetable
Serving Size: 1 cup raw, leafy vegetables, 1/2 cup cooked
or chopped raw vegetables or 3/4 cup vegetable juice
Food Group: Bread
Serving Size: 1 slice bread,
1/2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1/2 cup
cooked cereal, rice or pasta, or 5-6 small crackers
Food Group: Fruit
Serving Size: 1 medium piece
of fruit, 1/2 cup mixed fruit or 3/4 cup fruit juice
Food Group: Milk
Serving Size: 1 cup milk or
yogurt, 1-1/2 ounces natural cheese or 2 ounces process cheese
Food Group: Meat
Serving Size: 2-3 ounces
cooked lean meat, poultry or fish (about the size of a deck of
cards.) Other foods which count as 1 ounce meat; 1/2 cup cooked
dry beans, 1 egg, 2 tablespoons peanut butter or 1/2 cup nuts
The Kids Activity Pyramid
Each week you
can have fun and be active by trying the following things...
-Dance to music
-Play games like tag and hopscotch
-Join a sports team at school or the park
-Go on a walk together
-Play at the park
-Turn off the TV for a day
-Fly a kite
-Do cartwheels, somersaults, or jumping jacks
-Practice sports skills
Your Nutrition and Physical Activity I.Q.?
Can you fill
in the blanks to find these secrets to healthy eating and physical
- Eat from the five food groups
every day. These include a) ??, cereals and grains, b) fruits,
c) vegetables, d) milk, yogurt and cheese and e) ?? And
- Do moderate physical
activities for ?? minutes daily.
- Eat ?? to get going in the
- Vigorous activities make you
?? and breathe hard.
- Eat a ?? of foods every day.
- Take a 10 minute ?? break
every hour while you read, ?? or do homework.
- Smart ?? are just what you
need if you get hungry between meals.
- Be sure to ?? your muscles
before and after work-outs.
- Use the ?? Facts Panel and the
Food ?? Pyramid to help you balance food choices.
- Keep ?? to stay in shape.
- a) breads e) meats
- Activity, watch tv
- Nutrition, Guide