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As a teen, why is your intake of calcium important? Bones grow most rapidly between the early childhood and the late teen years. Got Milk? |
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Shape your diet (and your body) with the Food Guide Pyramid. The pyramid shows proportionally what foods you should eat to look and feel great. |
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Keep moving to stay in shape. The best way to stay in shape is to eat a balanced diet and exercise regularly. |
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Seven out of ten Americans think they have to eliminate their favorite foods to have a healthy diet. The truth is you can eat any foods, just don't overdo it. |
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"3 a day" is the easiest way to remember that three servings from the Milk group will meet your calcium needs. Check your diet… are you meeting your needs? |
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Eat lots of different kinds of foods each day. To stay healthy, your body needs many different nutrients from a variety of food. A combination of food from the five food groups can give them to you. |
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Activities good for your heart are those which increase your heart rate and require a greater-than-usual intake of oxygen. Walking, jogging, cycling, swimming, jumping rope, aerobic dancing and roller bladding are examples. |
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About one-fourth of a teen's calories come from snack foods. Make your snacks count! Choose dairy products, fruits and vegetables to get more calcium, fiber and vitamins in your diet. |
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We all love fast food, but it is often high in sugar, salt and fat. Occasionally, choose restaurants that offer choices like salads, baked potatoes and baked chicken sandwiches. |
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The Food Guide Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you. Be sure to include a variety of foods from each group on the Pyramid. |
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Think variety when creating sandwiches! Experiment with specialty mustards, salsas, or raw veggies, instead of mayonnaise and salad dressing. |
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Your best calcium rich foods are milk and yogurt. Other sources would include cheese, ice cream, and dark green leafy vegetables. |
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Exercise can improve your: Flexibility--how far and how easily you can bend and turn Strength--how hard you can lift, push or pull Endurance---how long you can do something without getting tired |
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Following the food guide pyramid helps you to balance your diet. Do you eat at least 6 servings from the bread/cereal/pasta group, 2 servings of fruit, 3 servings of vegetables, 3 servings of dairy products and 2 servings of meat? Check it out! |
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Try to drink milk with your meals instead of soda. Did you know that one can of soda has about 10 teaspoons of sugar in it! |
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Eat more whole grain breads and cereals, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Try to eat some at each meal. |
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"Fast Food" favorites can help meet calcium needs: cheese pizza, cheeseburgers, cheese enchiladas, tacos or frozen yogurt. And don't forget a carton of milk! |
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Your heart and lungs are your most important organs--they work as a team to supply oxygen to every cell in your body. Over time regular exercise will make your heart stronger and improve your endurance. |
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Snack smart. Choose snacks from different food groups--milk, cheese, yogurt, crackers, apples, bananas, raisins, carrot sticks and dip or peanut butter. If you eat smart at meals, foods like cookies, chips and candy are ok for occasional snacking. |
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At least three times a week, do an aerobic activity for 20 minutes (or longer, if you want to). Examples would be bicycling, swimming, walking fast, roller bladding, jogging, aerobic dancing, playing basketball. Remember to warm up first and cool down afterward. |
