10 Tips to Eat Healthy & Be Active

1. 10 Tips to Eat Healthy & Be Active

2. 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

3. 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 & strokes • High blood pressure • High Cholesterol • Certain forms of cancer (breast, colon, prostate)

4. 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.

5. Tip #2: Choose Vegetables & Fruit First!

6. Tip #3Don’t Be Fooled by the Name – Fruit by the Foot / Fruit Gushers This Is Not Fruit! Choose Whole Fruit

7. Tip #4: Beware of Sugar in Your DrinkHealthy Choices

8. Soft Drinks

9. Iced Cap

10. Tip #5: Beware of Unhealthy Takeout Foods Deep-Fried The Healthier Choice

11. Tip #6: Read the Food Label – Watch the Sodium & Fat Content Frozen Pizza Home Made Soup: The Healthier Choice

12. Lunchmates Lunchmates Salad & Garlic Bread: The Healthier Choice

13. Potato Chips

14. Tip #7: Drink Water for Thirst

15. 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

16. 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

17. Physical Activity Needs Canadian children and teens need at least 60 minutes of moderate-to-vigorous intensity physical activity a day, according to new guidelines released in 2011. Active Healthy Kids Canada Report Card, 2011

18. 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

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

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

21. Tip #8: Walk More Often Walk whenever possible rather than always being driven by car or bus.

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

23. Tip #10: 60 Minutes of Physical Activity Every Day

24. 5210 Every Day –a simple message to encourage healthy living! Eat Healthy & Be Active: • at home • at school • at play!