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10 Tips to healthy eating and physical activity for you

10 Tips to healthy eating and physical activity for you 1. Start your day with breakfast. 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! 2. 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. 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 ...
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Mediterranean Foods


Mediterranean Foods
Grains
barley, buckwheat, bulgur, farro, millet, oats,

polenta, rice, wheatberries, breads (pita),

couscous, pastas
Vegetables
artichokes, arugula, beets, broccoli, brussel

sprouts, cabbage, carrots, celery, celeriac,

chicory, collard greens, cucumbers, dandelion

greens, eggplant, fennel, kale, leeks, lemons,

lettuce, mache, mushrooms, mustard greens,

nettles, okra, onions (red, sweet, white), peas,

peppers, potatoes, pumpkin, purslane, radishes,

rutabaga, scallions, shallots, spinach, sweet

potatoes, turnips, zucchini.
Fruits
apples, apricots, avocados, cherries, clementines,

dates, figs, grapefruits, grapes, melons,

nectarines, olives, oranges, peaches, pears,

pomegranates, strawberries, tangerines,

tomatoes.
Nuts, Seeds,
almonds, cannellini beans, chickpeas, cashews,
Legumes
fava beans, green beans, hazelnuts, kidney

beans, lentils, pine nuts, pistachios, sesame

seeds, split peas, tahini sauce, walnuts.
Herbs and Spices
aleppo pepper, anise, basil, bay leaf, chiles,

cloves, cumin, fennel, garlic, lavender, marjoram,

mint, oregano, parsley, pepper, rosemary, sage,

savory, sumac, tarragon, thyme, zatar.
Fish & Seafood
abalone, clams, cockles, crab, eel, flounder,

lobster mackerel, mussels, octopus, oysters,

salmon, sardines, sea bass, shrimp, squid, tilapia,

tuna, whelk, yellowtail.
Poultry, Eggs,
brie, chevre, corvo, feta, haloumi, manchego,
Cheese, & Yogurt
Parmigiano-Reggiano, pecorino, ricotta, yogurt

(including Greek yogurt), eggs (chicken, quail,

duck), chicken, guinea fowl
Meats and Sweets
beef, duck, goat, lamb, mutton, pork, sweets

(baklava, sigara boregi, stuffed dates, yogurt with

fruit and honey)

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