or more servingsof fruits and...
Transcript of or more servingsof fruits and...
ormoreservings offruitsandvegetables
• Varyyourvegetablesandfruits- eatingamixofcolorswillensurethatyouconsumeavarietyofhealthyantioxidants!
• Fuelupwithafruitandvegetablesmoothie!Smoothiesarequicktodrink,quicktodigest,andquicksourcesofcarbohydratesandothernutrientsthatwillhelpyouhaveagreatworkout!
• Replenishelectrolytesnaturally!Saltingyourfoodprovidessodiumandchloride,andthesefruitsandvegetablesaregoodsourcesofmagnesium(Mg),calcium(Ca),and/orpotassium(K):darkleafygreenslikespinachandkale(Mg,Ca,K),limabeans(Mg,K),bananas(Mg,K),okra(Mg),broccoli(Ca),andpotatoes(K).
Fruitsandvegetablesareimportantadditionstoahealthylifestyleandmakegreatworkoutsnacks!Theycontainwatertokeepyouhydrated,antioxidantstorepaircellulardamagefromstrenuousexercise,electrolytestohelpyournervesandmuscleswork,andbecausethey’relowinfatmostoftheircaloriescomefromreadily-availablecarbohydrates(nearly100%inapples)andproteins(24%incucumbers,38%inmushrooms,andawhopping49%inspinach!)
orfewerhoursofrecreationalscreentime++reviewguidelinesonparentingstrategiestoencouragequalityscreentime(AAP,2015)
• Turnofftelevisionsandputawaycellphonesduringmealsandenjoyspendingtimetogetherasafamily.
• Workwithyourchildrentoidentifyavarietyofactivitiestheyenjoythatdonotinvolvescreens.Encouragetheseactivitiesduringleisuretimeandserveasarolemodel.
• Maketelevisions,videogames,andtheInternetlessconvenienttouseduringfreetimesothathealthierchoicesareeasiertomake.
Recreationalscreentimeisfreetimespentinfrontofscreens– liketelevisions,videogames,andtheInternet.Itispossibletogetenoughphysicalactivityandstillengageinanunhealthyamountofscreentime– soencourageyourfamilytofindotherfunwaystospendtheirfreetime!
ormorehoursofphysicalactivity
• Oneofthebestwaystopreventdiseaseistoengageinaerobicactivities!Aimforatleast2½hoursofmoderate-intensityor1¼hoursofvigorous-intensityactivityperweek.
• Strength-trainatleasttwodaysperweek.
• Ifyou’renewtoexerciseorarereturningafterahiatusit’sfinetoworkyourwayuptotheserecommendations–anyincreaseinactivityisgoodforyou!
Participatinginregularexerciseisagreatwaytostrengthenyourentiremusculoskeletalsystem,burncalories,improveyourmood,boostyourenergy,preventcancerandcardiovasculardiseases,andhelpyousleepbetteratnight!
sweetenedbeverages
• Makewaterthenormforquenchingyourthirst.Tooboring?Addslicedfruitorherbalteabagsforflavor.
• Manysportsdrinkscontainaddedsugars.Watchoutforthefollowingingredients:sugar,honey,sweetener,syrup(e.g.,cornsyrup,brownricesyrup),and/oringredientsendingin“ose”(e.g.,glucose,dextrose).
• 100%fruitandvegetablejuicescontainbeneficialnutrientsandcalories,sothinkofthemasfoodsthatcontributetowardsyourdietratherthanasthirstquenchers.
Itisimportanttodrinkfluidstostayhealthyandhydrated,butsweetenedbeveragesaddextrasugarandcaloriestoyourdiet.Maintainallthegoodyou’vedoneatthegymandskipthesweeteners!
ContacttheClearinghouseforMilitaryFamilyReadinessat1-877-382-9185orwww.militaryfamilies.psu.edu forhelpidentifyingprogramsandresourcestargetingnutrition,physicalactivity,andscreentime!
ThismaterialisbaseduponworksupportedbytheNationalInstituteofFoodandAgriculture,U.S.DepartmentofAgriculture,andtheOfficeofFamilyPolicy,ChildrenandYouth,U.S.DepartmentofDefenseunderAwardNo.2010-48709-21867
developedincollaborationwithTheClearinghouseforMilitaryFamilyReadinessatPennStateUniversity.5210HealthyChildrenisadaptedfromLet’sGo!www.letsgo.org.