Let’s Get Healthy 2k15

Kerriann Manziano9th/ 10th grade

How many of you drink a full bottle of soda?

The recommended Daily Value of sugar intake for adolescents is 6-9 tsp¹.

• This is just one example of how people over eat the DV of certain foods.

You should watch for: Sodium intake

Fat intake - recommended 25% of total calorie intake About 50-70g based on 1800 calories

Protein intake -recommended 46-52g

Carbohydrates – recommended 130g

Fiber – recommended 28-38g

And sugar – recommended 20-32g

Are you getting enough?

Or are you getting too much?

Lose IT!

My Fitness Pal

My Plate

Fooducate

Calorie Counter

How many of you get 30+ minutes of physical

activity a day?

How many of you get 60+ minutes of physical activity

a day?

Now…

It is recommended..

That teenagers get 60 minutes or more of physical activity a day Moderate or vigorous

And also work on muscle strength at least 3 days a week Weight lifting Abdominal exercises Body weight exercises Resistance bands

Different Physical Activities: Sports

Volleyball, Basketball, Soccer, Badminton, Racquetball, Cheerleading, Track, Football, Tennis, etc.

Biking Elliptical

Zumba Going for a walk Roller Skating/Ice

Skating Frisbee/Ultimate

Frisbee

Things to do at home: Take your dog for a walk Take the stairs instead of elevators or

escalators If you are watching TV, do an exercise at

every commercial Crunches, push-ups, jumping jacks, ect. Make a game out of it

Exercise Log Track your physical activity Mark down calories burned Duration How many miles you ran/walked How many sets and weight of a certain

exercise There are also apps for physical activity

Apps Have personal trainers to motivate and

help you with your workout Keep track of calories burned Have a variety of exercises Keep track of miles Keep track of your goals and

achievements Some even have a GPS to track your

path

Push-ups iPump

Couch 2 5k Garmin fit

For beginners: Couch 2 5k is a great start!

Get into shape using a 3-days-a-week workout program

Spans 9 weeks

End goal = 5k !

This can kick start your healthy habits and achieve personal goals

Don’t have a smart phone?

http://www.choosemyplate.gov Track your health Track your food Daily Recommended

Values Healthy eating tips How to live a healthy and

active lifestyle

Remember:

Get active and eat

healthy!

ReferencesInformation provided from:

Livestrong.com ChooseMyPlate.gov bjcschooloutreach.org epi.umn.edu