5 ways to healthy eating

1. Eat breakfast in the morning for an energy boost.
2. Eat at least 3½ cups of fruit and vegetables each day. Try many colors and kinds.
3. Eat a variety of foods from all food groups within your calorie needs.
4. Choose healthful snacks like low-fat or fat-free milk and yogurt or fruit.
5. Eat foods that contain calcium, iron, and folate.

5 ways to choose to move

1. Invite your friends and family to walk with you to school.
2. Try a new activity each season, such as swimming, skating, soccer, or biking.
3. Balance your time in front of the television and the computer with more physical activities.
4. Stretch and strengthen your arms and legs every day.
5. Dance to the radio, or while listening to CDs – it’s fun and good for your heart.

* Try to get at least 60 minutes of physical activity most days of the week.

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.

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.