Date post: | 19-Dec-2015 |
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Exercise
Be active and have fun together
Make exercise a habitAdults need 30 minutes of physical activity per dayChildren need 60 minutes of physical activity per day
Move it! Limit TV watching, computer, and game time
Food Pyramid
Fats, Oils & Sugars
Use Sparingly
Milk, Yogurt & Cheese
2-3 Servings
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts
2-3 Servings
Vegetables 3-5 Servings
Fruits 2-4 Servings
Bread, Cereal, Rice & Pasta
6-11 Servings
Helpful tips for AdultsTry to stay away from grains
Feed your children healthy foods and not junk
Reduce the intake of fast foods
Reduce the consumption of SOFT DRINKS
Be sure that children are drinking fresh juices and WATER
Fats, Oils & Sugars
• Use sparingly• Get yours from fish, nuts,
and liquid oilsWe need oil
• Choose food and beverages that are low in sugars
Don’t sugar coat it!
Milk, Yogurt & CheeseCalcium-Rich Foods
Help build strong bones
Drink lowfat or fat-free milk
Eat other calcium rich products such as yogurt and cheese
2-3 Servings per day
Meat, Poultry, Fish, Dry Beans, Eggs & Nuts
Eat lean or lowfat meatSuch as beef, chicken, turkey & fish
OrEat more dry beans and peas
Use beans in salads, burritos, or soup
2-3 Servings per day
Vegetables
Eat a variety of Veggies
Eat more dark green and orange vegetables
Such as spinach, broccoli, carrots, and sweet potatoes
3-5 Servings daily
FruitsEat fruits at meal time and for snacks
There are a variety of ways to get your fruits for the day
Such as fresh, frozen, canned, or dried
Don’t consume a lot of fruit juice
2-4 Servings per day
Bread, Cereal, Rice & PastaChoose whole grain foods
Such as whole-wheat bread, oatmeal, brown rice, and lowfat popcorn
You don’t want to consume to many grain products
We need fibers to grow healthy
However most fibers can be found in fruits
6-11 Servings per day
Promote Healthy LifestylesSet the example for your children
Do as I do
Encourage physical activity at your homeWalk, jog, skate, cycle, or swimFor birthdays, have a bowling or skating party
Gets games that are high in physical activityInstead of board games
References
United States Department of Agriculture
www.usda.gov
Food Pyramid for Kids
www.foodpyramidforkids.net