HEALTH AT EVERY SIZE! EATING TIPS FOR A HEALTHY LIFESTYLE What to eat: Create a colorful plate full of fruits & veggies. Have lean protein and fiber-rich foods at every meal. This will you
help you stay full longer and energized throughout the day. What to drink: Drink water throughout the day to stay hydrated. Avoid too many sugary and caffeinated beverages. Choose fat-free milk.
How much to eat: Listen to your body. Eat when you’re hungry; stop when you’re full. Never skip breakfast. Breakfast is great fuel for the day and will help
you make wise eating decisions throughout the day. Control portion sizes. Three meals and 2 small snacks a day is ideal.
Control your environment:
Don’t watch TV, do homework, or play on the computer while you’re eating. Take time to enjoy your food.
Be mindful of food waste. Save leftovers for another meal or snack! Share meals with friends & family.
Be active: Do something physically active at least 30 minutes every day! Be aware of hours spent watching TV and playing on the computer.
Limit to less than 2 hours a day. Go outside and spend time being active with friends! Going for a walk
and playing basketball are great activities for staying fit. Fad diets don’t work: Looking good on the outside means treating your body right on the
What is a calorie? A calorie is a unit of energy that our bodies need for fuel. Without sufficient calories, our heart would not beat, our lungs would not function, and our brain would not work.
What is a carbohydrate? Carbs are the only source of energy for our brains. They provide instant fuel and are found in fruits, veggies, breads, pastas, cereal, rice, milk, and sweets.
What is protein? Protein is needed to help build and repair your muscles. It protects you from getting sick. The best sources of protein are chicken, turkey, fish, and eggs. Non-meat sources include beans, lentils, nuts and seeds.
Healthy fats Fat protects your brain and organs. It is a great source of energy. Mono-and polyunsaturated fats are healthy fats found in foods like avocados, nuts, seeds, fish, and olive oil.
Healthy Snack Ideas: •
Apple with peanut butter
•
Carrot sticks and hummus
•
Whole wheat crackers with low-fat cheese
•
Yogurt and granola
•
Bananas, oranges, peaches, grapes!
•
½ Turkey sandwich on whole wheat bread
•
Hard-boiled eggs