Indian Head Soccer Association
INDIAN HEAD MD
The Food Guide Pyramid is a practical tool to help you make food choices that are consistent with the Dietary Guideline for Americans. Using the Pyramid enables you to eat a variety of foods daily so that you can get the nutrients you need. To make the most of the Pyramid, you need to know what counts as a serving.
|FOOD GROUP||SERVING SIZE|
|Vegatable||1 cup raw, leafy vegetables, 1/2 cup cooked or chopped raw vegetables or 3/4 cup vegatable juice|
|Bread||1 slice bread, 1/2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1/2 cup cooked cereal, rice or pasta, or 5-6 small crackers|
|Fruit||1 medium piece of fruit, 1/2 cup of mixed fruit or 3/4 cup fruit juice|
|Milk||1 cup milk or yogurt, 1 1/2 ounces natural cheese4 or 2 ounces process cheese|
|Meat||2-3 ounces cooked lean meat, poultry or fish [about the size of a deck of cards]. Other foods which count as 1 ounce meat:1/2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1/3 cup nuts|
1.START YOUR DAY WITH BREAKFAST.Breakfast fills your "emptytank" to get you going after a long night without food. And it can help you do better in school. easy to prepare brekfast include cold fruit and low fat milk. whole-wheat toast with peanut butter, yogurt with fruit, whole grain waffles or even last night pizza!
2.GET MOVING! Its easy to fit physical activities into your daily rountine. Walk, bike or jog to see your friends. take a 10 minute activity break every hour while you read or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a toal of 30 minutes a day.
3. SNACK SMART. Snacks are a great way to refuel. Choose snacks from different food groups--a glass of milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional.
4.WORK UP A SWEAT. Vigorous work-outs--when you're breathing hard and sweating-help your heart pump better, give you more energy and help you feel your best. Start with a warm up that sretches your muscle. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow up with activities that help make you stonger such as push ups or lifting weights. Then cool down with more stretching and deep breathing.
5. BALANCE YOUR FOOD CHOICES-DON'T EAT TOO MUCH OF ANY ONE THING.You don't have to give up foods like hamburgers, fries and ice cream to eat healthyfully. You just have to be a smart about how often and how much to be smart about how often and how much of them you eat. your body needs nutrients like protein, carbohydrates, fat and many different vitamins and mineral sush as vitamin C andA, iron and calcium from a variety of foods. Balancing food choices from the food pyramid and checking out the Nutrtion Fast panel on food labels will help you get all these nutients.
6.GET FIT WITH FRIENDS OR FAMILY.Being active is much more fun with friends or family. Encourage others to join you and plan one special activity event, like a bike ride or hiking, with agroup each week.
7.EAT MORE GRAINS, FRUIT AND VEGETABLES.These food gives you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole wheat bagels and pita. Spaghetti and oatmeal are also in the grain group. Bansnas, stawberries and melons are some great tasting fruits. Try vegetables raw ,on a sandwhich or in a salad.
8.JOIN IN PHYSICAL ACTIVITIES AT SCHOOL.Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.
9.FOODS AREN'T GOOD OR BAD.A healthy eating style is like a puzzle with many parts. Each part--or food--is different. some foods may have more fat, sugar or salt while others may have more vitamins or fiber. There is a place for all of these foods. What make a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza , at dinner by choosing lower fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, you don't need a third.
10.MAKE HEALTHY EATING AND PHYSICAL ACTIVITIES FUN! Take advantage of physical activities you and your friends enjoy togrther and eat the foods you like. Be adventurous-- try new sports, games and other activities as well as new foods. You'll grow stronger, play longer and look and feel better! Set realistic goals-- don;t try changing too much at once.
WHAT'S YOUR NUTRITION AND PHYSICAL ACTIVITY I.Q.?
1.Eat from the five food groups every day. These include a}___________, cereals and grains,b}fruits, c}vegetables,d}milk,yogurt and cheese,and e}______________and protiens.
2.Do moderate physical activities for_________ minutes a daily.
3.Eat_________to get going in the morning.
4.Vigorous activities make you__________and breath hard.
5. Eat a_____________of food every day.
6.Take a 10 minute_________________break every hour while you read,____________or do homework.
7.Smart___________ are just what you need if you get hungry between meals.
8.Be sure to_______________your muscle before and after work outs.
9.Use the_________________fact panel and the Food _____________pyramid to help you balance food choices.
10.Keep_________________to stay in shape.
[Presidents Council on Physical Fitness and Sports.]