ACE'S HEALTHY HABITS
| Exercise | Breakfast | Lunch | Eat Right |
Exercise
Ace and his friends know that exercise is very important. Ace loves playing games with friends and doing jumping jacks by himself. Exercise is a great way to build strong muscles and keep your heart healthy. Exercise not only includes sports, but also other fun activities that can be done with friends, family or even alone. Here is a list of Ace’s favorite ways to keep fit; maybe you can add some to the list!
- Playing soccer after school with Marcus and Lucy
- Riding bikes with Zack (Never forget to wear your helmet!)
- Playing a game of hide and seek
- Playing hopscotch with Ana
- Jumping rope
- Dancing to music
- Taking a walk with Mom & Dad
- Helping clean the house
Breakfast Fuel
When Ace wakes up in the morning, the first thing that pops into his head is "Breakfast!" Why? Because Ace knows that starting your day off right begins with a nutritious, healthy meal.
Breakfast is your fuel for the day because it:
- Gives your body fuel until lunch time
- Helps you eat fewer unhealthy snacks
- Helps your body feel less tired
- Helps you concentrate on your school work
- Gives you energy to participate in physical activities
Ace & his friends know that to be healthy it is important to eat breakfast everyday; but it is also very important to make the right breakfast choices. Sugary cereals and donuts are not good breakfast choices, because they can be high in fat, sugar and calories. Plus, these foods won’t keep you feeling "full" or satisfied all morning long.
Zack showed Ace that picking a nutritious breakfast is easy! He helped Ace choose different foods from the five food groups of MyPyramid:
- Grains (cereal, toast, English muffin)
- Fruits
- Fruits
- Vegetables
- Milk (dairy, cheese, yogurt)
- Meats and Beans (lean protein, including beef, chicken or fish; beans and nuts)
Need some breakfast ideas? Here are some breakfast items that Zack suggested to Ace. Maybe they can help you too!
- Eggs
- French toast, waffles, or pancakes (especially wheat or whole-grain varieties)
- Cold cereal and milk
- Hot cereal, such as oatmeal or cream of wheat (with some fruit on top)
- Whole-grain toast, bagel, or English muffin, with jelly or cheese
- Yogurt with fruit or nuts
- Fruit smoothie
Lunch Time is Fun Time
Lunch time is a great break in the day. This is the part of the day when you can spend time with your friends and eat healthy too!
When Ace and his friends sit at the lunch table, they always compare lunches to see who has the healthiest meal. Lucy and Ana bring their lunches from home, while Ace, Zack and Marcus buy lunch at school. Both lunch from home and lunch from school can be nutritious, as long as you make the right choices! Here are a few tips to making sure you are eating a healthy lunch:
Choose fruits and vegetables. Fruits and vegetables make your plate more colorful and they are packed with vitamins and fiber. When you eat lots of fruits and veggies, you are "hitting the jackpot" of good nutrition!
Let whole grains rule. Grains include breads, cereals, rice, and pasta. For good nutrition, whole grains are better for us than refined grains. So look for "whole" as the first word in the ingredient list, and try to make half your grains whole! For example, brown rice is a whole grain, but white rice is not. Likewise, wheat bread contains whole grains, but 100% white bread does not.
Sip smartly. What you drink counts as much towards your good health and nutrition as what you eat! Low or fat free milk is a traditional, nutritious lunchtime favorite; or choose water to stay hydrated and healthy during the day. Remember to avoid sugary juice drinks and sodas.
Balance your lunch. A "balanced meal" is one that includes a mix of items from each food group: grains, fruits, vegetables, lean meat or protein foods, and dairy items such as milk and cheese. To make sure your lunch is well-balanced, be on the lookout for a variety of foods on your plate. (A double order of french fries, does not count as a balanced lunch!)
Snacks: Healthy snacking is important because it helps provide the energy and added nutrition you need to have a good and productive day. Fun combinations of items from the different food groups make up delicious, healthy snacking options, like sliced apples with peanut butter or crackers with low fat cheese! Work with mom and dad to see how many healthy foods you can combine to come up with "smart snacks!"
Know the facts about fat. We all need a small amount of fat in our diets to stay healthy. So it is important to focus on small portions of foods --like fish, lean meat and nuts- that provide "good" fats for our bodies. We should also try to eat foods that are baked or grilled, instead of fried. Some of the best low-fat foods also include fruits, vegetables, and skim and low-fat milk.
Eat Right
| COLOR | = | FOOD GROUP |
| Orange | = | Grain 6 oz. per day |
| Green | = | Vegetables 2 1/2 cups per day |
| Red | = | Fruits 1 1/2 cups per day |
| Blue | = | Milk 3 cups per day |
| Purple | = | Meat and Beans 5 oz. per day |
| * Yellow | = | Oils: |
And remember ...it is important to try and pick foods that come from all colors of the food group each and everyday.
