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5 ways to healthy eating |
- Eat breakfast in the morning for an energy boost.
- Eat at least 3½ cups of fruit and vegetables each day. Try many colors and kinds.
- Eat a variety of foods from all food groups within your calorie needs.
- Choose healthful snacks like low-fat or fat-free milk and yogurt or fruit.
- Eat foods that contain calcium, iron, and folate.
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5 ways to choose to move |
- Invite your friends and family to walk with you to
school.
- Try a new activity each season, such as swimming,
skating, soccer, or biking.
- Balance your time in front of the television and
the computer with more physical activities.
- Stretch and strengthen your arms and legs every
day.
- Dance to the radio, or while listening to CDs
its fun and good for your heart.
* Try to get at least 60 minutes of physical
activity most days of the week. |
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Why are these nutrients important for me? |
There are many nutrients that are important for you,
including:
Calcium: Builds healthy bones and teeth.
Folate: Builds healthy blood and body
proteins.
Iron: Helps prevent iron-deficiency anemia, which
can make you feel tired. |
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Important
Nutrients |
How to get
them |
Calcium |
Low-fat or fat-free milk and milk products like yogurt
or cheese; calcium-fortified orange juice, cereals,
and calcium-fortified soy-based beverages. |
Folate |
Oranges, orange juice, dark green leafy vegetables.
Check the food label for folic acid-fortified breakfast cereals. |
Iron |
Lean meats; shellfish such as shrimp; ready-to-eat
cereals with added iron; spinach; cooked dry beans, and peas. |
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