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HEALTHY LIVING * YOUR FOOD & YOU * HEALTHY FOODS * HEALTHY HABITS REVIEW * HEALTHY NUTRITION *
Eat And Drink Good Stuff 5 Ways To Get Your 5 A Day Eating Well While Eating Out Be A Fit Kid 5 Ways to Reach (& Maintain) a Healthy Weight
WORD CHOICES for the CROSSWORD PUZZLE on HEALTHY HABITS REVIEW
MEATANDBEANS – BREAKFAST – MILK – SIXTY – PROTEIN – COACHCONOR HEALTHY – WHOLE – NUTRITIONFACTS – FRUITJUICE – WATER – GRAINS BONES – VEGETABLES – QUIET – NINE
Across Clues 3. ___________ is great to keep you hydrated. 4. We can find out how healthy a food is by looking at the _________ label. 8. Following all 7 Daily Healthy Habits keeps me ___________. 9. The best sleeping environment is cool, dark, and ______. 11. The meat and beans group is best known for ______, which help build strong muscles. 12. Calcium helps to build strong teeth and ________. 14. This healthy drink is loaded with calcium. 15. Eggs belong to the _________ food group.
Down Clues 1. Cereal is a great breakfast food and belongs to the _________ food group. 2. 100% ____________ is a great healthy drink. 3. The healthiest type of grains are ________ grains. 5. My favorite teacher is ___________. :) 6. We need 3 servings of ___________ each day. 7. We need __________ minutes of physical activity. 10. This is the most important meal of the day. 13. We need at least ________ hours of sleep each night.
5 Ways to Reach (& Maintain) a Healthy Weight
Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns — and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Create a new normal!
Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen:
Exercise. Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.
Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" — the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room.
Watch out for portion distortion. Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda.
Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies.
Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.
WORD CHOICES for the CROSSWORD PUZZLE on HEALTHY FOODS
LETTUCE – APPLE -- PLANTAIN – CHICKEN – CELERY -- BACON – OLIVE OIL ORANGES – CORN – WATERMELON – CREANBERRIES – FRIED FOODS – MILK OATMEAL – AVACADO -- YOGURT
Across Clues 1. a healthy breakfast food made from grains 6. full of antioxidants, made on thanksgiving 8. a serving size is an ear 10. a very good greasy substance 12. a vegetable that has no calories 14. fruit that looks like a banana 15. you make salad with this
Down Clues 2. full of good fat 3. these are very bad for you; no matter what it is 4. served at picnics, pink and fruity 5. this fruit has a lot of vitamin c 7. this food contains 70% fat and is not healthy 8. a meat full of protein 9. full of calcium, good for your bones 11. a fruit full of fiber 13. a healthy dairy you can mix fruit with
5 Ways to Get Your 5 a Day
You may have heard that you should eat 5 servings of fruit and vegetables a day — which works out to a total of about 2½ cups. But there are no limits on the quantities of tasty fruits and veggies you can enjoy — unless, of course, you load 'em up with butter or dressing, or deep-fry them! But many of us still find it hard to fit fruit and veggies into our meals.
Here are some ideas to help you get into the 5-a-day (or more!) habit:
Start with the first meal of the day. Plan to eat a serving or two of fruit with
breakfast every day. Mix it up so you don't get bored. Half a grapefruit, an apple, or a handful of berries on your cereal are all good choices. Orange juice counts too — but only if you drink one small glass of 100% juice. Continue this pattern by eating vegetables at lunch and at dinner.
Get extra energy from fruit or vegetable snacks. The carbohydrates in fruit and
vegetables are great sources of energy. Combine them with a serving of protein — such as a piece of cheese, a cup of yogurt, or a tablespoon of peanut butter, and you get staying power too. Ants on a log, anyone?
Double up on fruit and veggie servings. Recommended servings of fruit and
veggies can be small. Unlike other foods, it's OK to double the serving size of fruit or vegetables. Serve yourself a 1-cup portion of broccoli or tomatoes instead of the standard serving of ½ cup.
Use fruit and vegetables as ingredients. Enjoy bread? Bake up a batch of zucchini
bread and get your veggies along with your grains! Use applesauce instead of oil in your baked goods. Chop up veggies (peppers, carrots, celery) and toss them into your favorite chili recipe. If you don't like vegetables much, sneak them into foods you do enjoy (like grating carrots into tomato sauce or, again, zucchini into bread). It's a great way to get your veggies without having to taste them!
Try a new fruit, vegetable, or recipe each week. Our bodies like variety. So set a
goal to try something different each week. You may find a new favorite. One good way to get variety is to eat the fruit and veggies that are in season in your area. They usually taste better than the bland fruit salad or shriveled apples you're used to seeing in the cafeteria!
WORD CHOICES for CROSSWORD PUZZLE on HEALTHY LIVING OMEGA – PROTEIN – KIDNEYS -- DIGESTION – NUTRIENTS -- HYDRATED ACTIVE – FIBRE -- SUGAR – VEGETARIAN – HEALTHY -- FRUIT
Across Clues 1. if we eat well and exercise we will be considered---3. Oranges and apples are types of ------? 4. A person who eats only food of plant origin 7. we need water to stay-------? 8. this helps move food through the digestive tract 9. Process by which body breaks down food 10. helps in the growth and repair of the muscle tissues 12. When food is labeled unsweetened it has no added -----?
Down Clues 2. Healthy living involves keeping -- (moving about) 5. Substances in food needed for growth, repair and energy 6. Remove wastes and toxins from the body 11. Fish is rich in this fatty acid -3
EAT AND DRINK GOOD STUFF
Though they have a bad reputation among some kids, vegetables can be delicious. The trick to eating more of them is to try different types prepared in different ways. Don't like green beans? Have you had them drizzled with lemon butter or topped with crunchy almonds? Would you like to dip one in ketchup? Go ahead and try it.
Some kids find it easier to fit in some fruit, but many still aren't having enough. If you'd like to boost fruit in your diet, try to find a new one to like. Cruise the grocery store or go to a farmer's market with your mom or dad. What looks good to you? Just ask your mom or dad to buy one. If you like it, you can buy more next time. For fruit that's easier to eat, check out prepackaged fruits at the store. That's an easy way to buy a single serving of a fruit — and it's sealed tight so you can toss it in your backpack or lunchbox.
Why are grown-ups always pushing the fruits and veggies? Because they contain vitamins, minerals, and fiber — all of which keep you healthy and growing just the way you should. Did you eat any fruits and vegetables today? If so, how many?
Breakfast is good for everyone. After a long night of snoozing, your body needs some fuel to start the day.
Kids aren't just deciding what to eat; they're choosing drinks, too. Drinks count, just like food, so it's important to choose the best ones. Water and milk are the best drinks for kids and lots of kids choose them.
Other kids choose sports drinks, soda, pop, or a fruit-flavored drink. These can be once-in-a-while drinks, but they're not good for every day. Why? They have a lot of sugar, which means a lot of calories. Remember, water has 0 calories! These sweet drinks also may lack the vitamins and minerals found in milk and 100% juice.
We wonder why some kids are interested in eating healthy and other kids aren't. It turns out that kids eat more fruits and vegetables if their families talked to them about healthy eating. That makes sense. When parents are interested in nutritional choices for their family, they will make it easier for their kids to eat fruits and vegetables. The truth is that this works best when kids and parents share the responsibility of eating healthy.
So keep on choosing healthy foods and consider going on a taste adventure. What's a taste adventure? When you try a new food!
WORD CHOICES for the CROSSWORD PUZZLE on HEALTHY NUTRITION CHEESE – CARROTS – CINNAMON – RED GRAPES – BERRIES – MILK ALMONDS – TUNA FISH – GREEN TEA – YOGURT
Across Clues 2. This beverage is critical for bone growth and strength. 6. This fruit reduces inflammation and promotes a healthy heart. 7. This vegetable is good for the eyes. 9. This food contains omega-3 fats which boost brain development and reduce heart disease.
Down Clues 1. These crunchy snacks help lower cholesterol. 3. These rank among the most powerful of fruits. 4. This beverage improves memory and learning abilities. 5. This food promotes intestinal health and boosts immunity. 7. This spice aids in digestion. 8. This food helps prevent cavity formation.
BE A FIT KID
Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you're fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.
Eat a Variety of Foods, Especially Fruits and Vegetables
You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables.
Drink Water and Milk Most Often
When you're really thirsty, cold water is the No. 1 thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral.
You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.
Listen to Your Body
What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time; can lead to unhealthy weight gain.
One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it's time to stop watching TV or playing computer games.
WORD CHOICES for the CROSSWORD PUZZLE on Your Food & You OATMEAL – SLEEP – MEATS – TOMATOES – BROCCOLI SALMONELLA – ORGANIC – VEGETABLES -- CARROTS
Across Clues 2. Eating them makes your skin and eyes healthier. 3. Vegetable rich in calcium, which is good for your bones. 4. Rich in nutrients and fiber and comes from roots, leaves, and stems. 6. Provide protein and build up your body 8. Healthy hot breakfast food which gives you fiber
Down Clues 1. a bacteria often found in eggs and chicken which can make you sick 5. grows on vines, used in salads but is really a fruit 7. You will be cranky, tired and unable to learn if you don't get enough. 8. Food grown without fertilizers, hormones and other harmful chemicals.
Eating Well While Eating Out
Tips for Eating At a Restaurant
Most restaurant portions are way larger than the average serving of food at home. Ask for half portions, share an entrée with a friend, or take half of your dish home.
Here are some other restaurant survival tips:
• • • • •
Ask for sauces and salad dressings on the side and use them sparingly. Use salsa and mustard instead of mayonnaise or oil. Ask for olive or canola oil instead of butter, margarine, or shortening. Use nonfat or low fat milk instead of whole milk or cream.
Order baked, broiled, or grilled (not fried) lean meats including turkey, chicken, seafood, or sirloin steak.
Salads and vegetables make healthier side dishes than French fries. Use a small amount of sour cream instead of butter if you order a baked potato.
Choose fresh fruit instead of sugary, high-fat desserts.
Tips for Eating At the Mall or Fast-Food Place
It's tempting to pig out while shopping, but with a little planning, it's easy to eat healthy foods at the mall. Here are some choices:
• • • • • • • •
a single slice of veggie pizza grilled, not fried, sandwiches (for example, a grilled chicken breast sandwich) deli sandwiches on whole-grain bread a small hamburger a bean burrito a baked potato a side salad frozen yogurt
Choose the smaller sizes, especially when it comes to drinks and snacks if you have a craving for something unhealthy, try sharing the food you crave with a friend.