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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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7 Healthy Lifestyle Tips

7 Healthy Lifestyle Tips - All The Best.

1. Limit sugary drinks
Drink More:

  •  Water
  •  1 % or Fat Free (Skim) Milk

Drink Less:

  •  Soda or Pop
  •  Sports drinks (like GatoradeTM)
  •  Juice drinks & Kool-Aid TM
  •  Soda, sports drinks, and even juice have
  •  a lot of extra sugar. This is extra sugar
  •  that your body does not need!


2. Eat more meals at home as a family.
When families eat together:

  •  Meals are more nutritious
  •  You eat more fruits and vegetables
  •  The portion sizes are smaller
  •  It costs less money
  •  More time to spend with each other & talk.


3. Be more active
 The best types of activities are the ones you will
 actually do. Remember to get at least 60 minutes
 of physical activity each day. Here are some of the
 benefits from regular activity:
  •  Better sleep at night
  •  Strong bones/muscles
  •  More energy
  •  Decrease in weight
  •  Healthier heart & lungs
  •  Better mood

4. Eat a healthy breakfast EVERYDAY!
Children who eat a breakfast that contain foods from at least 3 food groups:

  •  Have more energy
  •  Think better
  •  Get more nutrients
  •  Burn more calories 
5. Eat more fruits & vegetables Fruits and vegetables are high in vitamins, minerals, and fiber. They are also very low in fat, making them important to every diet no matter the age. Try and eat at least 5 servings a day.

A serving of fruit is:
  •  ½ Cup canned or cut up fruit
  •  1 Piece of whole fruit (about the size of
  •  a tennis ball)
  •  ¼ Cup dried fruit

A serving of vegetables is:
  •  1 Cup of raw vegetables
  •  ½ Cup cooked vegetables

Make sure to eat lots of different colors of fruit and vegetables each day to be strong and healthy!


6. Decrease screen time to less than 2 hours a day.

What counts as screen time?
 Watching TV
 Playing video games
 Spending time on the computer

Time spent in front of a screen is time not spent being physically active. So turn off the TV or computer and get out and play!


7. Get plenty of sleep
Sleep is your body’s time to rest and recover. Your mind needs that rest time to help you solve problems. Children who do not get at least 9 hours of sleep each night usually have the following problems:

  •  Irritability
  •  Problems focusing in school
  •  Higher chance of accidents & injury 

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