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 candy are OK for occasional snacking.
4 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 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.
5 Balance your food choices - don't eat too much of any 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 as 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 get all these nutrients.
6 Get fit with friends or family.
Being active is much more fun with friends or family. Encourage others to
join you and
plan one special physical activity event, like a bike ride or hiking,
with a group each week.
7 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
vegetables
raw, on a sandwich or salad.
8 Join in physical activities at school.
Whether you take a physical education class or do other physical
activities at school,
such as intramural s****ts, structures activities are a sure way to feel
good, look good
and stay physically fit.
9 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 may 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 im****tant. 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, you don't need a third.
10 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 s****ts, games and
other
activities as well as new foods. You'll grow stronger, play longer, and
look and feel better!
Set realistic goals - don't try changing too much at once.
http://moderndiet.net
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