Health for kids

By eating right and being active, kids can be healthy and achieve their dreams. Kids need 60 minutes of active play every day. It may sound like a lot, but it doesn’t all need to happen at one time. Physical activity throughout the day all adds up. And when you get moving, you’re more likely to:

  • Feel less stressed.
  • Feel better about yourself.
  • Feel more ready to learn in school.
  • Keep a healthy weight.
  • Build and keep healthy bones, muscles and joints.
  • Sleep better at night.

Try a New Fruit or Veggie
Bodies need nutrients – like vitamins, minerals, proteins and carbohydrates – to grow up healthy. These nutrients mainly from the food you eat. Just as cars need gasoline to run, your body needs food to keep going. But not just any food. To be your healthiest, you need to give your body the right kinds and amounts of fuel.

Have Fun with Fruit
Fruits have important nutrients to keep your body healthy. Here are a few ideas to enjoy more fruit, more often:

  • Grab an apple for a quick snack
  • Join your parents on food shopping trips. Ask to try new fruits like peaches, pears, kiwi fruit – there are a lot of sweet and delicious fruits that you can have fun tasting.
  • Make a fruit salad with a mix of strawberries, oranges, grapes and pineapple – or whatever you have in the house.
  • Mix it up! Blend frozen fruit, juice and low-fat or fat-free yogurt to make a healthy shake that tastes great.
  • Top cereal, oatmeal, or toast with strawberries, blueberries, or bananas.
  • Drink 100% juice without added sugar – try fresh orange or apple juice.

Vary your Veggies
Vegetables have the vitamins, minerals and fiber your body needs to grow up healthy. Here are some simple ideas to eat more veggies everyday:

  • Snack on veggies like baby carrot and celery sticks with a low-fat or fat-free ranch dip.
  • Make a salad with a variety of veggies, like corn, carrots and spinach – keep it colorful!
  • Join your parents on food shopping trips and choose new veggies like sweet potatoes, beets, red pepper or sugar snap peas – have fun exploring colorful varieties, learning about what’s in season and tasting new foods.
  • Order veggie pizza with toppings like mushrooms, green peppers and onions – ask for extra veggies! Try mixing vegetables into other favorite foods too.
  • Bring cut-up veggies to school for an afternoon snack – try red pepper or cucumber slices.

Drink Lots of Water
Reach for a tall glass of water, instead of soda or sugary drinks like sports drinks or juice with added sugar. Here are some simple ideas to make better beverage choices and be healthier:

  • Pass on soda and choose water instead at meal time.
  • Drink 100% juice without added sugar – fruit juice is sweet on its own!
  • Choose 1% or skim milk.
  • Make water exciting! Add a slice of lemon, lime, cucumber, or watermelon, or try sparkling water.
  • Add a splash of 100% juice to water or sparkling water.
  • If you’re having soda for a treat, choose the small size.


Do Jumping Jacks to Break up TV Time
The average kid spends more time watching TV, and less time running and playing. Kids need to run and play everyday. Quiet time for reading and homework is fine, but you should limit time spent watching TV, playing video games, or surfing the web so you have more time to play!
If you’re going to watch TV or play computer games, break it up! Pause the game. Make commercial breaks. Here are some active

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