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We all want to stay healthy as can be and always look and feel good. So lets learn how to take care of ourselves by doing and eating the things that we should. ACTIVITY 3 1 Use the Code Key below to solve the puzzle. It will give you two important ways to stay healthy. 8 7 6 4 5 8 AND STAY 1 CODE KEY Positive Promotions, Inc. Hauppauge, NY 11788 2 C 2 8 E 3 6 G 4 9 H 5 3 I 6 R 7 T 8 V 9 A 1 Printed in U.S.A. 1 ANSWER EAT RIGHT AND STAY ACTIVE Writte

See the MyPlate design below. Follow it and you wont go wrong. Choose foods from its food groups daily to grow up healthy and strong. FRUITS Choose fresh, frozen, canned, and dried fruits in a rainbow of colors. Go easy on fruit juices. GRAINS Make half your grains each day whole grains, such as 100 wholewheat bread, brown rice, and oatmeal. DAIRY Have lowfat or fatfree milk, cheese, and yogurt. VEGETABLES Vary your choices. Be sure to have plenty of dark green, red, and orange veggies. PROTEI

Have 5 or more fruits and vegetables each day. Take your pick from many different kinds. Theyre packed with plenty of nutrients for growing bodies and minds. ACTIVITY Use the chart below to color in these fruits and vegetables. Red Orange Green Yellow What Are Nutrients Nutrients are the things that make up how healthy a food is for you. Vitamins and minerals are two good examples of nutrients. 3

Have a healthy breakfast each morning. Its a great way to start your day. The food you eat is the fuel you need to think, to lear n, and to play. READYTOEAT CEREAL WITH FRUIT AND LOWFAT MILK 100 APPLE JUICE, OMELETE WITH VEGETABLES, AND WHOLEGRAIN TOAST 100 ORANGE JUICE WITH 12 WHOLEWHEAT TOASTED BAGEL AND LOWFAT CHEESE COOKED OATMEAL WITH FRESH FRUIT AND LOWFAT MILK ACTIVITY Above are some good foods for br eakfast. There are many to choose from. Draw a healthy breakfast you like. 4

Snacks that are low in sugar and fat are the best snacks you could choose. Veggies, yogurt, and your favorite fr esh fruits with snacks like these, you just can t lose. Instead of High Fat High Sugar Choose Low Fat Low Sugar ICE CREAM DONUT CHEESE PUFFS POTATO CHIPS WHOLE MILK PEPPERONI PIZZA CANDY 5 LOWFAT YOGURT WHOLEWHEAT BAGEL CARROT STICKS UNBUTTERED POPCORN 12 LOWFAT OR FATFREE MILK VEGETABLE PIZZA ON WHOLEWHEAT CRUST RAISINS OR OTHER DRIED FRUIT

Eat slowly, enjoy your food, and dont munch while you watch TV. Couch potatoes arent active enough, and eat way too much, you see. ACTIVITY Connect the dots to find another place where children sometimes nibble too much. 6

BOOKLET PROMOTE LIFELONG HEALTH FOR YOUR CHILD One of the greatest gifts we can give our children is the ability to make healthy choices when theyre grown up and on their own. An important way to do this is by helping them establish good health habits as early as possible. As research shows, by encouraging children to eat right and get enough physical activity, youll raise youngsters who are less likely to face the problems of heart disease, high blood pressure, diabetes, cancer, and depression

MAKE SAFETY A MUST FOR EVERY ACTIVITY 1. 2. 3. 4. 5. 6. 7. Eliminate the idea that children must win at any cost and play through the pain. Be sure that children wear the right protective gear for every activity. Have children take lessons. Insist that children dont show off. Take each child for a preparticipation physical. Choose a sport appropriate to each childs age and physical development. Make sure that every vigorous exercise session has a warmup period before it begins and a cooldown per

ENCOURAGE HEALTHFUL EATING FOR LIFE The MyPlate design on this page is intended to help everyone eat better. Below are recommended calorie levels and daily serving amounts based on your childs age, sex, and daily physical activity level. For more information, visit httpwww.choosemyplate.govmyplateindex.aspx RECOMMENDED DAILY CALORIE LEVELS BOYS ACTIVITY LEVEL AGE 6 7 8 9 10 11 12 Less than 30 min. a day 1400 1400 1400 1600 1600 1800 1800 1200 1 cup 1.5 cups 4 oz 3 oz 2.5 cups 4 tsp 120 3060 min

10 WAYS TO HELP CHILDREN DEVELOP GOOD EATING HABITS 1. Follow the serving size recommendations on page 9 for your child. You can also check httpwww.choosemyplate.govmyplateindex.aspx on the Web for your own recommended servings. Be a good role model by eating right. Make your food choices primarily fruits, vegetables, whole grains, lowfat or fatfree nonfat dairy, and lean meat or meat substitutes. Try to include seafood twice a week. 2. Make access to fruits and veggies easy. Keep carrot and cel

We all need to be active to stay healthy as we gr ow. It feels great to make your body work and its fun to get up and go 11

Being active strengthens your muscles. It makes your bones stronger, too. Moving around helps you feel good, no matter what activity you do. Shoulder Muscles Raise your arms. Help you carry things. Arm Muscles Raise and lower your arms. Bend your elbows. Diaphragm Muscles Help you breathe, talk, sneeze, cough, hiccup, and giggle. Abdominal Muscles Control large trunk movements. Calf Muscles Control your ankles, feet, and toes. Thigh Muscles Raise and lower your legs. Bend your knee joints.

There are many ways to be active, which helps to work your heart. The more you move, the better youll feel, so pick your favorites and get a start BICYCLING JUMPING ROPE SWIMMING Draw or write in one of your favorite ways to stay active. SOCCER ACTIVITY FAST WALKING BASKETBALL SKATING RUNNING 13

Stretching your muscles is a gr eat idea. It helps you to more easily bend. Here are 3 stretches for you to try. Do them alone or with a friend. Sit with one leg almost straight and the other foot touching the inside of your leg. Reach for your toes. Feel the stretch in your legs. Repeat on the other side. Bend one knee back and hold your foot with the opposite hand. Feel the stretch in your thigh. Repeat on the other side. Sit on the floor and hold the bottoms of your feet together. Lean for

Wear the right gear for every sport thats the smart way to play it cool. Remember, you help avoid injuries when you make safety gear the rule. 15

at right and keep active its so easy to do. If you take care of your body, it will take care of you This is to certify that Write your name will eat right and keep active for good health. 16

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