A Book About Health & Wellness Written & Illustrated by Kyle Julian

2

We all come in different shapes and sizes, but we all have just one body.

Knowing how to take care of your body is one of the most important things you can learn.

3

It may seem like a complicated thing, but hopefully this book will make it more simple.

All it really comes down to is the decisions you make every day.

4

A note for parents: Your kids will follow your example.

5

6

Here is a picture of what your body should get in a day. You can think of it as your daily health meter.

7

water8 cups

grains6 ounces

fruits2 cups

dairy2 cups

vegetables3 cups

meat/protein5 ounces

sleep10 hours

exercise60 minutes

= 1 ounce of grains =

= 1 cup of vegetables =

1/2 cup of oatmeal (or other hot cereal) 1 cup of dry cereal 1/2 cup of cooked pasta or rice 1/2 of an english muffin

1 small glass of water

1 cup of most raw or cooked vegetables 2 medium carrots 1 medium sized potato 2 cups of raw leafy lettuce

1 small apple 1 large banana 1 cup of chopped, cooked, or canned fruit 1 cup of fruit juice 1/2 cup of dried fruit

= 1 cup of fruit =

= 8 ounces of water =

Here is a key to what each part of the health meter represents.

8

1 ounce of cooked lean meat, poultry, fish 1/4 cup of cooked dry beans 1 slice of sandwich turkey 1 egg 1 spoonful of peanut butter

1 cup of milk (half pint carton) 1 cup of yogurt 1.5 ounce of cheese (three dominoes)

processed meat packaged frozen dinners soda packaged snacks high amounts of sugar

= 1 ounce of meat/protein =

= 1 cup of dairy =

= should not be eaten regularly =

9

15 minutes of exercise Here are some fun activities you can do for exercise:

play a game with a friend

do gymnastics

play a sport with a friend

=

10

do an outside chore with your parents

take your dog for a walk with your parents

jump rope

ride your bike

Getting 9–10 hours of sleep per night is just as important as eating right and exercising.

= 1 hour of sleep

11

12

Today, Circle has a bad day of health and wellness.

13

Today, Square has a great day of health and wellness.

14

Circle is sleeping until the last minute before school.

15

Square wakes up after a good night’s sleep in time for breakfast.

16

Circle woke up too late to eat breakfast.

17

2 glasses of water

1 piece of toast

1 glass of orange juice/jam

1 scrambled egg

For breakfast, Square eats: scrambled eggs and toast with jam; and drinks a glass of orange juice, and two glasses of water.

18

Circle rides with his parents to school.

19

Square exercises by walking to the bus stop.

20

Circle is distracted by hunger in class because he did not eat breakfast.

21

Square is able to pay attention in class because he ate a healthy breakfast.

22

Circle has no energy to play at recess.

23

Square is exercising by playing kickball at recess.

24

1 glass of water

pizza crust

chips/soda

sauce

pepperoni

For lunch, Circle eats: two slices of pizza, a bag of potato chips; and drinks a can of soda, and a glass of water.

25

2 glasses of water

2 slices of bread

1 apple/jelly

1 carton of milk

2 carrots

2 tb of peanut butter

For lunch, Square eats: a PB & J sandwich, carrots, an apple, and a carton of milk; and drinks a glass of water.

26

Circle is tired in class from his lack of exercise and an unhealthy lunch.

27

Square is attentive in class because he ate a nutritious lunch.

28

Circle rides home from school with his parents.

29

Square takes the bus to the bus stop and walks home.

30

ice cream

For a snack after school, Circle eats an ice cream bar.

31

2 glasses of water

crackers

cheddar cheese

For a snack after school, Square eats cheese and crackers, and drinks two glasses of water.

32

Circle plays video games after eating a snack.

33

Square walks the dog with his mom after eating a snack.

34

1 glass of water

packaged cookies

potatoes/corn

chicken

For dinner, Circle eats a frozen dinner of chicken, potatoes, and corn; some packaged cookies, and then drinks a glass of water.

35

2 glasses of water

pasta

potatoes/peas

chicken

For dinner, Square eats: chicken alfredo pasta, potatoes, and peas, and drinks a glass of water.

36

Circle plays more video games after dinner.

37

Square does his homework after dinner.

38

Circle continues playing video games into the night.

39

Square goes to bed on time in order to be well rested for tomorrow.

40

Sometimes bad days happen.

41

And sometimes good days happen.

42

But when bad days turn into bad weeks...

43

And good days turn into good weeks...

44

And bad weeks turn into bad months...

45

And good weeks turn into good months...

46

Your body will not grow to be healthy.

47

Your body will grow to be healthy and strong.

48

It’s okay though, because tomorrow is a new day...

49

And a new chance to treat your body right!

50

nutrition information from: usda.gov