Healthy Tips Sheet (Ages 10 to 12) - Blue Cross Blue ... · Healthy Tips Sheet (Ages 10 to 12) Eat...
Transcript of Healthy Tips Sheet (Ages 10 to 12) - Blue Cross Blue ... · Healthy Tips Sheet (Ages 10 to 12) Eat...
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.