Take
10 Tips for Healthy Eating and Physical Activity
Date:
September 2002
t_Articles
Nice ‘n easy - foods are not good or
bad – there are only good and bad diets.
Any food can fit into a healthy diet –
it’s the amount and how often it’s eaten that’s important. Foods that
are higher in fat, such as fried noodles, chips, chicken nuggets just
need to be chosen less often and balanced with lower fat foods at other
meals. And don’t forget about moderation. If two slices of pizza fill
you up, you don’t need a third !
Work up a sweat
Vigorous workouts – when
you’re breathing hard and sweating – help your heart pump better, give
you more energy and help you look and feel your best. Start with a warm
up that stretches your muscles. Include 20 minutes of aerobic activity
such as running, dancing or swimming. Then cool down with more
stretching and deep breathing.
Breakfast – you can’t
start the day without it
We know that eating breakfast boosts
concentration levels and attention.
Studies show that eating breakfast may
also help to control body weight.
Tip:
Choose something quick and easy on weekdays such as cereal, or if you
leave very early try take-away breakfast such as fruit and a roll.
Pump up the iron
Iron is important for concentration,
schoolwork and physical activity. Best source of iron are lean red meat.
Other sources are chicken, fish, green leafy vegetables. Your body
absorbs the iron in animal foods far better than the iron in plant
foods.
Tips: Orange and lime
juice will increase iron absorption but tea and coffee reduce absorption
Drink plenty of
fluid
You need at least 8 glasses of fluid a day – more when it’s very hot or
when you are exercising outdoors. Water is a good choice, but you can
also choose other fluids such as juices and soft drinks occasionally.
Get moving.
It’s easy to fit physical activity into
your daily routine. Walk, ride a bike or jog to see friends. Take a
10-minute activity break every hour while you read, do homework or watch
TV. Climb the stairs rather than taking the elevator.
Tips: Aim to do at least
30 minutes of these activities each day.
Snack smart
Snacks are a great way to refuel.
Choose snacks from different food groups – a bowl of cereal with milk,
an apple or some rice crackers. If you eat smart at other meals,
biscuits, sweets and chips are OK for occasional snacking.
Tips: Avoid snacking and
reading/watching TV/playing computer games at the same time, its too
easy to eat when not hungry !
Boost that calcium
Growing bones and teeth need lots of
calcium, especially during pre-teen and teen years when the rate of bone
growth is very high.
The best sources of calcium are milk
and dairy foods such as cottage cheese, hard cheese, ice-cream and
yoghurt, and some tofus which contain calcium. Sesame seeds, millets and
leafy vegetables are also useful sources.
Tip: Make sure you get
enough calcium by taking three servings of calcium-rich food every day.
Don’t miss out - join
in physical activities at school
Whether you take a
physical education class or do extra-curricula activities, these are a
good way to feel good, look good and stay fit.
Eat more fruits and vegetables.
These supply carbohydrates for energy
plus vitamins, minerals and fibre. Eat at least five servings of fruit
and vegetables each day.
A small glass of juice can substitute
for one serving of fruit.
AFIC appreciates the technical
collaboration of the Food and Agricultural Organization (FAO) of the
United Nations in the production of this brochure
