- John A. Carusi Middle School
- Staying Fit with Healthy Choices
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Staying Fit with Healthy Choices
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HEALTHIER CHOICES!
HEALTHIER YOU!
Making healthy choices in what you eat and how you move will help you do better in school, give you more energy, and make you feel better about you.
NUTRITION
Give your body the best fuel you can!
VEGGIES FRUITS GRAINS PROTEIN DAIRY Vary Your Vegetables
Any Vegetable or 100% vegetable juice counts as a member of this group.
Cover half your plate in Fruits and Vegetables.
Focus on Fruits
Whole fruit is preferable to juice but any fruit counts! Fresh, Frozen, Canned, 100% Juice, or Dried.
Cover half your plate in Fruits and Vegetables.
Make at least half your grains WHOLE GRAINS
Read labels to find more whole grains, like oatmeal, whole wheat, and brown rice.
Go Lean With Protein
Keep portion to 1/4 of the plate
In this group are: nuts, beans/peas, seeds, poultry, lean meat, seafood, soy, eggs.
Get Your Calcium Rich Foods
Remember to choose skim milk or 1% milk
Nonfat yogurt is a good choice too.
Nutrition Resources:
- Health.gov Dietary Guidelines
- CDC Healthy Schools Nutrition Facts
- Let's Move Initiative's Eat Healthy Guidelines
- USDA MyPlate for Kids
ACTIVITY
60 Minutes a Day
5 Days a Week
FREE PLAY FAMILY PLAY GROUP PLAY By yourself,
With a friend!
- Bike Riding
- Skateboarding
- Jump Rope
- Tag
Play together,
Be healthy together!
- Nature Hike
- Swimming
- Help With Chores
- Play With a Pet
Join a team,
Take a class!
- Soccer
- Baseball
- Capture the Flag
- Dance Class
TYPES OF EXERCISE
- Aerobic - 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity
- Running, hopping, skipping, jumping rope, swimming, dancing, and bicycling
- Muscle Strengthening - include muscle-strengthening physical activity on at least 3 days of the week
- playing on playground equipment, climbing trees, and playing tug-of-war
- Bone Strengthening - include bone-strengthening physical activity on at least 3 days of the week
- Running, jumping rope, basketball, tennis, and hopscotch
Activity Resources: