Staying Fit with Healthy Choices

  • 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!

    ChoosyMyPlate.gov Fruits, Grains, Vegetables, Protein

    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:

     

    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: