Staying Fit with Healthy Choices
Staying Fit with Healthy Choices
HEALTHIER CHOICES!
HEALTHIER YOU!
Making healthy choices in what you eat and how you move will help you do better in school, give you more energy, and make you feel better about you.
NUTRITION
Give your body the best fuel you can!
| VEGGIES | FRUITS | GRAINS | PROTEIN | DAIRY |
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Vary Your Vegetables Any Vegetable or 100% vegetable juice counts as a member of this group. Cover half your plate in Fruits and Vegetables. |
Focus on Fruits Whole fruit is preferable to juice but any fruit counts! Fresh, Frozen, Canned, 100% Juice, or Dried. Cover half your plate in Fruits and Vegetables. |
Make at least half your grains WHOLE GRAINS Read labels to find more whole grains, like oatmeal, whole wheat, and brown rice. |
Go Lean With Protein Keep portion to 1/4 of the plate In this group are: nuts, beans/peas, seeds, poultry, lean meat, seafood, soy, eggs. |
Get Your Calcium Rich Foods Remember to choose skim milk or 1% milk Nonfat yogurt is a good choice too. |
Nutrition Resources:
- Health.gov Dietary Guidelines
- CDC Healthy Schools Nutrition Facts
- Let's Move Initiative's Eat Healthy Guidelines
- USDA MyPlate for Kids
ACTIVITY
60 Minutes a Day
5 Days a Week
| FREE PLAY | FAMILY PLAY | GROUP PLAY |
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By yourself, With a friend!
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Play together, Be healthy together!
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Join a team, Take a class!
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TYPES OF EXERCISE
- Aerobic - 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity
- Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling
- Muscle Strengthening - include muscle-strengthening physical activity on at least 3 days of the week
- playing on playground equipment, climbing trees, and playing tug-of-war
- Bone Strengthening - include bone-strengthening physical activity on at least 3 days of the week
- Running, jumping rope, basketball, tennis, and hopscotch
Activity Resources: