Food, Activity and You. Be active everyday! Enjoy regular meals. Eat Healthy foods and snacks. A healthy lifestyle leads a weight that is right for you.
1. Be Active:
2. Eat Healthy:
3. Set Stage for Sucess:
4. Plan Your Meals and Snacks:
5. How to Make a Change.
(1) BE ACTIVE: Children and Teens: Be active for at least 60 minutes every day. Adults: Be active for at least 30 minutes every day.
ACTIVITY: Include physical activity every day for more energy and to help you feel better and stronger. Make time to be active every day for 60 minutes or more!
GETTING STARTED:
Consider these questions when selecting a physical activity that is right for you.
*Is it an activity that you enjoy?
*Do you like being active alone or with friends?
*Is this an activity that you can do easily or with just a little practice?
*Will you do this activity regularly?
TYPES OF ACTIVITIES:
Physical activity improves your endurance, flexibility, strength, and self-confidence. Examples are below:
*dancing *rollerskating *skateboarding *swimming *walking *volleyball *softball *ballet
Aerobic activity is any activity that keeps you breathing and moving non-stop. Include 30 minutes of aerobic activity in your plan at least 3-4 days per week.Examples are below:
*vigorous dancing *jogging *bicycling *swimming laps *brisk walking *jumping rope *soccer *basketball
TO PREVENT INJURY;
*Warm up your muscles for 5 minute with slow stretching movements.
*Start slowly and exercise at moderate intensity.
*Cool down your muscles for 5 to 10 minutes by slowing down at the end of your workout.
*Gradually increase the length of time,then intensity of your workouts.
*Stop, if you feel muscle pain or you are out-of-breath, Consult your physician for any problem.
*Drink water regularly during workouts.
EASY WAYS TO BE MORE ACTIVE:
*Limit television to 1-2 hours per day or 8 hours per week.
*Plan family activities that everyone enjoys.
*Enjoy individual activities like walking, running, swimming, bicycling, or skateboarding.
*Joint team activities like soccer, basket ball, softball, or swimming.
*Take classes in martial arts, dance, ballet, or gymnastics.
*Take part in physical activity at school.
*If you cannot be active, do anything interesting that you enjoy. Don't just sit there!
(2) EAT HEALTHY
Choose healthy foods, Examples are below:
*Nonfat or 1% lowfat milk *Mozzarella cheese *Frozen yogurt/lowfat ice
cream *Fruit and milk or yogurt smoothies *Baked meat, fish, poultry *Broiled meat, fish, poultry *Peanut butter *Canadian bacon or beans *Wheat toast or bagels*Pretzels or wheat crackers *Unsweetened cereals *Fresh fruit or fruit canned in juice 100% fruit juice *Water
Have to Avoid Less healthful foods, Examples are below:
*Whole, 2%, or chocolate milk *Cheddar or jack cheese *Ice Cream *Milkshakes *Breaded meats, fish, poultry *Fried meat, fish, poultry *Bologna, salami, hot dogs *Bacon or sausage *Pastries or doughnuts *Potato chips or candy bars *Sugared cereals *Fruit canned in heavy syrup *Fruit drink or punch *Frozen ice bars or pops *Soda(even diet), sport drinks *White flour products *Any product made with yeast or mold *Antacids *Refined sugar, honey & syrups
When Eating Out: Choose more healthful foods as follows:
*Veggie pizza *Grilled broiled or roasted chicken *Roast beef or turkey sandwich*Salad bar with low-fat dressing *Baked potato/broccoli topping *Frozen yogurt *Water or milk.
When Eating Out: Have to Avoid Less Healthful foods as follows:
*Pepperoni or sausage pizza *Fried chicken nuggets or strips *Hamburger or cheeseburger *Turnovers, pie, cookies, or cakes *French fries or onion rings *Double meat burger *Soda(even diet), punch, or milkshake
Healthy Eating Guide:
*6-11 servings of BREADS, CEREALS, RICE, and PASTA especially those with whole grains for fiber like oatmeal and other whole grain cereals. (serving equals 1 slice bread, 6" tortilla, 1/2 cup cooked cereal, 3/4 to 1 cup ready-to-eat cereal, and 1/2 pasta.)
*3-5 servings of VEGETABLES such as those high in vitamin A like sweet potatoes, carrots, kale, turnip greens, spinach, winter squash, red bell peppers, mustard greens, romaine lettuce,and tomatoes. Mangos papayas, apricots, and cantaloupe are also high in vitamin A. (Serving equals 1/2 cup cooked vegetables, 1/2 cup beans, and 1 cup raw leaf green vegetables.)
*2-4 servings of FRUITS such as those high in Vitamin C like oranges, grapefruit, strawberries, payapa, kiwi, and cantaloupe. Broccoli, green peppers, and chiles are also high in vitamin C. (Serving equals 1 medium fruit, 1/2 cup fruit, 1/4 cup dried fruit, and 6 oz fruit juice.)
*3-4 servings of MILK, YOGURT, and CHEESE such as nonfat or 1% nonfat milk, lowfat ice milk, yogurt, and cheeses made with skimmed milk like mozzarella or string cheese.(Serving equals 1 cup milk, yogurt, or ice milk and 1 1/2 oz. or 2 oz. American procesed cheese.)
*2-3 serving of MEAT, POUTRY, and OTHER PROTEINS like lean beef, chicken without skin, fish, beans, nuts, tofu and legumes. (Serving equals 2-3 oz. meat, fish or poulry.The following equals 1 ounce of meat: 1/2 cup beans, 4oz. tofu, or 1/3 cups nuts, and 1 egg.)
For healthy eating limit your choice of foods high in sugar, fats, oils and calories. Drink at least 8 to 12 glasses(8 oz) of water or other liquids every day. Caffein products like soda, coffee, and tea do not count as part of your fluid intake.
(3) SET STAGE FOR SUCCESS:
*Eat when you are hungry, not when you are bored or upset.
*Listen to your body signals. Stop eating when you are full.
*Use a small plate. Wait 20 minutes before getting seconds.
*Eat at the table, not front of the T.V.
*Drink at least one glass of water before or during meals.
*Limit fast food, candy, chips and soda.
*Spend more time being active and less time watching T.V. or using the computer.
*Walk more often. Walk up stairs. Walk to a store. Walk to see friends.
(4) PLAN YOUR MEALS & SNACKS:
*Eat regular meals and plan your snacks for more energy throughout the day.
*For a good start include breakfast every day.
*Snack Ideas: (a)HUNGRY? Veggie pizza, Bean burrito, Yogurt smoothie, Baked potato.
(b)THIRSTY? Water, Nonfat or 1% milk, 100% fruit juice, Tomato/veggie juice.
(c)CRUNCHY? Carrot sticks, Apple Wedges, Celery sticks, Pretzels.
(5) HOW TO MAKE A CHANGE:
*Learn the importance of eating healthy and being active.
*Think about how good you will feel about living a healthy lifestyle!
*Determine what you need to do! What plans do you need to make? What barriers will there be?
*Make the changes! Take action! Just do it one change at a time!
*Be persistent! Keep trying! Believe and achieve!
