10 Tips to Healthy Eating and Physical Activity
Start your Day with Breakfast.
Breakfast fills your "empty tank" to get you going after a long night without food. Eating breakfast helps 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!
It's easy to fit physical activity 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 the escalator. Try to do things for a total of 30 minutes every day.
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 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.
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 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 a 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 to get all these nutrients.
Get Fit With Friends and Family
Being active is much more fun with friends or family. Encourage others to join you and plan a special physical activity event, like a bike ride or hiking, with a group each week. TAKAHIK River Valley Hikers has a planned hike every Saturday. Check out the website.
Eat more Grains, Fruits and Vegetables.
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 raw vegetables, on a sandwich or in a salad.
Join in Physical Activities at School.
Whether you take a physical education class or do other physical activities at school, structured activities are a sure way to feel good, look good and stay physically fit.
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 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, don't eat 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, look and feel better! Set realistic goals-don't try changing too much at once.