Click on an item in the set below to see more info.
1. Begin with Breakfast
Refuel after a long night without food by eating a nutritious breakfast. Children who eat breakfast perform better in school. Eat on the go with cold cereal, fruit, or yogurt. Grab whole wheat toast with peanut butter, whole grain waffles, or even leftover pizza!
2. Keep Moving
Fit fitness into your day! Instead of driving you can walk, bike, or jog to see your friends. Skip the escalator or elevator for walking the stairs. For every hour you read, do homework, or watch t.v., make sure to take a 10 minute activity break.
3: Nutritious Noshing
Snack smart. Select snacks from all levels of the food pyramid! Try a glass of low-fat milk and a few graham crackers. Grab celery sticks or an apple with peanut butter and raisins. Nibble on dry cereal. Cookies, chips, and candy are okay in moderation.
4. Feel the Burn!
Work up a sweat. Push yourself when you are moving and exercising. Stretch your muscles with a warm-up. Incorporate at least 20 minutes of aerobic movement - dancing, running, or jogging. Flex your muscles with weight lifting or push-ups. Cool down with stretching and relaxing breathing.
5. Eat Balanced Meals
Be smart about how much and how often you eat your favorite, greasy foods. You can still eat hamburgers, french fries, and ice cream. Balance your diet with the food pyramid to get a variety of nutrients such as proteins, carbohydrates, and fats. Make sure to consume foods with minerals like vitamins C and A, iron, and calcium.
6. Work Out Together
Keep fitness fun! Stay fit with family and friends. Trek on a bike riding adventure. Schedule a hiking trip. Invite a group to join you, and go on outings often!
7. Eat for Energy
Eat foods that energize, such as grains, fruits, and vegetables. They give you carbohydrates, vitamins, minerals, and fiber! Try whole wheat bread, bagels, and pita. Eat veggies raw, boiled, or sauteed! Yummy fruits include strawberries, melons, and bananas.
8. Stay Fit at School
Physical education. Intramural sports. Dance teams. These are some of many ways to get active and stay fit during and after the school day! Feel good. Look good. Stay fit.
9: Piece Together A Healthy Food Puzzle
Each food you eat is a different puzzle piece in your diet. Foods are not entirely good or bad, but each a piece forming a healthy diet. Balance your food choices to create a diet of foods that fit together. If you eat a pepperoni pizza for lunch, eat a salad for dinner.
10. Keep It Fun and Fresh!
Make healthy eating and fitness fun and exciting. Try new snacks, outdoor activities, and sports! Invite your friends to join in on the adventures. Set realistic goals by changing one thing at a time.