Kids! Small Steps to a Healthy You

you this presentation has information about practicing 5 to 10 everyday for your health and well-being if you have any questions about this program talk with your healthcare provider what is 5 to 10 well five to 10 helps you remember to eat healthy fit in more physical activity and exercise and drink less sugar the number five stands for eating more fruits and vegetables eating fruits and vegetables helps provide your body with vitamins and minerals which are very important for your growth and health you can fit more fruits and vegetables into your life don't be afraid to try it mix it and slice it follow the three bite rule and try at least three bites of each vegetable or fruit you eat did you know it can take seven to ten tries before you like a new food you can also dip fruits and vegetables in low-fat dressings yogurt or even peanut butter go ahead and try it add fruits and vegetables to the foods you already enjoy add vegetables to your pizza soup or noodles add fruits to cereals and other breakfast foods go ahead and mix it having vegetables and fruits already cut into small pieces or sliced can help make it easier to eat healthier because they are ready to grab as you go about your busy day and if you prefer crunchy over soft foods it's best to eat fruits and vegetables fresh or lightly steamed the number two stands for lessening your time in front of screens such as a television computer cell phone or an electronic game this is hard in a world that has many computer and electronic devices but lessening your time in front of screens can help you live a healthy life to help lessen your television watching don't watch television or get on your computer or phone until after you have finished your homework in Shores also don't watch television when you eat make meals family time then talk about your day it can be helpful to use a timer to help keep track of how much time is spent in front of a screen it can also be helpful educational and fun to make television watching a family activity family members can talk to each other about the program being watched and ask questions and share points of view number one stands for getting at least one hour of physical activity every day moving one hour every day helps you feel better keep a healthy weight and strengthens your heart physical activity or exercise also makes the total you stronger there are lots of fun ways to move about you can go on walks with your family play with your pet take a bike ride dance jump rope walk or run rollerblade hike snowshoe or make snow angels moderate physical activity includes doing things where you breathe hard like hiking or dancing while vigorous physical activity means doing things where you sweat a lot such as running or playing soccer it's important to do both types of activity every week the number zero goes for drinking water and low-fat milk instead of drinks with lots of sugar such as soda or pop or energy drinks although soda and pop might taste yummy it gives no nutrients to your body water is an important fuel for your body drinking low-fat milk is also a better choice than drinks sweetened with sugar always remember water and low-fat milk are the best choices for a healthier you you can drink more water even small changes can help keep bottled water nearby drink water instead of soda or pop and drink water whenever you are thirsty doing these things can help you drink more water every day to add flavor to your water you can add fruits such as lemon lime or orange wedges everyone can practice 5 to 10 you don't have to do it alone you can get your friends and family involved by practicing together remind each other to eat five fruits and vegetables keep your screen watching to two hours or less get up and move with physical activity at least one hour a day and don't drink sugary drinks practice 5 to 10 every day for a healthier and stronger you if you have any questions about the content of this program talk with your healthcare provider you

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