10 tips to eat healthy & be active

10 Tips to Eat Healthy & Be Active

Why Is Healthy Eating Important?

Do Better in School Better concentration More self-confidence Less stress Improved sleep More energy

Better Overall Health Lower risk of disease A healthy body weight Feel better about self Stronger muscles & bones

The Risks of Unhealthy Eating

Health problems may result from eating foods that are less nutritious, as well as eating portion sizes that are too large, both for children and adults: Type 2 diabetes Earlier heart attacks & strokesHigh blood pressure High Cholesterol Certain forms of cancer (breast, colon, prostate)

Tip #1: Follow Canada’s Food Guide

Canada’s Food Guide shows how many servings you need from each of the four food groups every day:

Vegetables & Fruit Grain Products Milk & Alternatives Meat & Alternatives.

Bring healthy foods & beverages for snacks, lunches, and celebrations.

Tip #2: Choose Vegetables & Fruit First!

Tip #3 Don’t Be Fooled by the Name – Fruit by the Foot / Fruit Gushers

This Is Not Fruit! Choose Whole Fruit

Tip #4: Beware of Sugar in Your Drink

Healthy

Choices

Soft Drinks

Iced Cap

Tip #5: Beware of Unhealthy Takeout Foods

Deep-Fried The Healthier Choice

Tip #6: Read the Food Label – Watch the Sodium & Fat Content

Frozen Pizza Home Made Soup: The Healthier Choice

Lunchmates

Lunchmates Salad & Garlic Bread:The Healthier Choice

Potato Chips

Tip #7: Drink Water for Thirst

What About Physical Activity - How Important Is This?

Do Better in School Improved concentration Increased self-confidence Decreased stress & anxiety Improved sleep/ More energy

Better Overall Health Lower risk of disease A healthy body weight Feel better about self Stronger muscles & bones

What Is the #1 Rule to Improve Brain Activity? The #1 rule for enhancing

brain activity is Exercise. John Medina, Brain Rules, 2008

Exercise is the single most powerful tool that you have to optimize your brain function.

John Ratey, MD, “Spark” , 2008

Physical Activity Needs

Canadian children and teensneed at least 60 minutes ofmoderate-to-vigorousintensity physical activitya day, according to newguidelines released in 2011.

Active Healthy Kids Canada Report Card, 2011

Are Canadian Youth Getting Their 60 Minutes per Day of Physical Activity?

Children and youth in Canada get an average of 7 hours & 48 minutes of screen time per day.

Only 7% of children and youth are meeting Canada’s guidelines of 60 minutes of physical activity per day.

Active Healthy Kids Canada Report Card 2012

What Are the Best Ways to Meet These Activity Needs?One way is through Sports.

Ways to Meet Activity Needs -Another way is with Play.

Tip #8: Walk More Often

Walk whenever possible rather than always being driven by car or bus.

Tip #9: Turn off the ScreenLimit TV & computer time to 2 hours per day. Find time to go outside to play a game, visit the playground, or ride bike.

Tip #10: 60 Minutes of Physical Activity Every Day

5210 Every Day –a simple message to encourage healthy living! Eat Healthy & Be

Active:

at home

at school

at play!