Eating healthy and exercise

Exercise Be active and have fun together Make exercise a habit Adults need 30 minutes of physical activity per day Children 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 ServingsFruits 2-4 Servings Bread, Cereal, Rice & Pasta 6-11 Servings

Helpful tips for Adults Try 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 oils We need oil Choose food and beverages that are low in sugars Don’t sugar coat it!

Milk, Yogurt & Cheese Calcium-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 meat Such as beef, chicken, turkey & fish Or Eat 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

Fruits Eat 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 & Pasta Choose 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 Lifestyles Set the example for your children Do as I do Encourage physical activity at your home Walk, jog, skate, cycle, or swim For birthdays, have a bowling or skating party Gets games that are high in physical activity Instead of board games

References United States Department of Agriculture Food Pyramid for Kids