|
|
10
Tips To Healthy Eating And Physical Activity
1. Start Your Day With Breakfast
| Breakfast fills your
"empty tank" to get you going after a long night without food. Eating a good
breakfast 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. |
 |
2. Get Moving
|
It's easy to fit
physical activities into your daily routine. Walk, bike or jog to see your 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. |
 |
3. 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 okay for occasional
snacking. |
 4. 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 your 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. |
|
5. Balance your food choices - don't eat
too much of one thing
| You don't have to give
up foods like hamburgers, french fries, and ice cream to eat healthfully. 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. |
 |
6. Get fit with friends or family
 |
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. |
7. Eat more grains, fruits, and
vegetables 
| These foods give you
carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good!
Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the
grain group. |
|
 8. Join in
physical activities at school
|
Whether you take a
physical education class or do other physical activities at school, such as intramural
sports, structured activities are a sure way to feel good, look good and stay physically
fit. |
 |
9. 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 fibre. 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, don't eat a third. |
|
10. 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. |
|
|
