Good Health Club Healthy Tips Sheet (10 to 12 years)Healthy Tips Sheet (Ages 10 to 12) Eat 5...
Transcript of Good Health Club Healthy Tips Sheet (10 to 12 years)Healthy Tips Sheet (Ages 10 to 12) Eat 5...
Healthy Tips Sheet (Ages 10 to 12)
Eat 5 servings of fruits and veggies every single day.
Limit screen time to 2 hours or less.Screen time includes:
• WatchingTV,videosorDVDs
• Playingorbeingonacomputer
• Playingregularandhand-held
videogames
• Goingtothemovies
• Instantmessagingoronlinechatting
Get at least 1 hour of physical activity.
Make sure an adult is there if necessary.
• Shootbaskets
• Playvolleyball
• Dance
• Skateboard
Limit sweetened drinks to 0.Examples of sweetened drinks to stay away from:
• Softdrinks,soda,pop
• Juicedrinks
• Chocolatemilk
• Sportsdrinks
Instead, drink:
• Waterwithlemon,
limeororange
toaddflavor
• 1%orskimmilk
• Unsweeteneddrinks
• Askyourphysicianabout
otherhealthydrinkoptions
Get your health on track by adding these tips to your daily routine.
Review provided by leading experts:American Academy of PediatricsAmerican Diabetes Association
Assessment
Name:_______________________________ DateofBirth:_______________________
Height:______________________________ Weight:____________________________
BMI:_________________________________ BMI%: ____________________________
RiskLevel:___________________________ DateofAssessment:________________
Examples:
Fruits
• Apples,bananas,
oranges
• Berries,grapes
• Pears,plums,melon
• Cannedfruit(packed
in100%juiceorwater)
Vegetables
• Asparagus,broccoli
• Beans,lentils,peas
• Carrots,celery
• Spinach,collardgreens
• Tomatoes,peppers
• Cannedveggies
Adeckofcards=aportionofmeat,poultryorfish
1fist=1servingofcerealflakes
1cupofrawleafyvegetables1/2cupofcookedvegetables
1cupoffruit=1mediumapple,orangeorpear
1cup= 1/2cup=
Every meal should be balanced.
Know your serving sizes.
1/2 of plate =
Vegetables, salads and fruit
1/4 of plate =
Grains, rice or bread
1/4 of plate =
Meat, poultry or fish
❒ Trytoeatatleastfiveormorefruitsorvegetablesaday.Usethisasanopportunitytotrynewfoods.
❒ Lookatthelabelsoffoodthatclaimtobefruit-based,likegummycandy,becausetheymayhavealotofsugar.
❒ Avoideatingatfast-foodrestaurants.
❒ Putfoodonsmallplates,likesaladplates,insteadoflargedinnerplates.Tellyourfamilytodothesame.
❒ Avoideatingfriedfoods,andlookforhealthieroptionslikebakedorgrilledfoodsinstead.
❒ Cookamealwithyourparentsforyourfamily.
❒ Rememberyourportionsizes:3oz.ofmeatisthesizeofadeckofplayingcards,a4oz.bagelisthesizeofahockeypuck,onecupofpastaisthesizeofatennisball,and1oz.ofcheeseisthesizeoffourdice.
❒ Loweryourscreentimebyatleast30minutesaday,untilyouaregettinglessthantwohoursofscreentimeeachday.
❒ RemovetheTVfromyourbedroom.
❒ Suggestactivitiestodoafterdinnerasafamily,suchasgoingforawalkorbikeriding.
❒ AvoideatingfoodinfrontoftheTV.
❒ Add10minutesofphysicialactivitytoyourroutineeachdayuntilyougetatleastanhouraday.
❒ Walkorrideyourbiketoandfromschool.
❒ Goforabikeride.
❒ Swimatyourlocalpool.
❒ Goforahike.
❒ Dancetoyourfavoritemusicinyourroom.
❒ Mowthelawn,washthecarorvacuum.Youcanbephysicallyactivewhenyouaredoingchores.
❒ Startabasketballorsoccerteamwithyourfriends,andcheckoutlocalpick-upgamesinyourneighborhoodpark.
❒ Joinaschoolsportsteam,outdoorclubordanceclass.
❒ Takeawalkandbringyourfamilyalong.
❒ Haveacontestwithafriendtoseewhoismoreactiveoveraperiodoftime(afewweeks,amonth,twomonths,etc.).
❒ Makealistofallyourreasonsforbeinghealthier.Readitoften.
❒ Otheractivities:_______________________
❒ Drinkwaterorlow-fat/nonfatmilkinsteadofsweeteneddrinkslikejuice,sweettea,sportsdrinksorsoftdrinks.
❒ Readthelabelsonsoda,juiceandfruit-baseddrinkstoavoidthosethathavealotofsugar.
❒ Telleveryoneinyourfamilytoavoiddrinksthathavesugar.
V05-10-250
Eat 5 servings of fruits and veggies every single day.
Limit screen time to 2 hours or less.
Get at least 1 hour of physical activity.
Limit sweetened drinks to 0.
Sources: Adapted from the U.S. Department of Agriculture and Blue Cross and Blue Shield companies by the Blue Cross and Blue Shield Association.