Please look for the Healthy Habit of the Week
presented by Marion Hopkinson and Grace Hanford (1-4)
by Adele Sukhov and Elizabeth James (second term)
Healthy Tip Week 1-Rethink Your Drinks
Soda and other sugary drinks have taken the place of water and milk for Teens and Adults. These drinks are more like desserts than actual drinks because they are high in added sugars and calories. Soda and sugary drinks are adding to the weight problems in Teens and adults. If you stick to water and skim or low-fat milk, you will be much healthier. Ideally, you should drink 8 cups of water a day, and you will be extremely healthy!
Healthy Tip Week 2-Know Your Fats
Fat is an important nutrient. It helps your body to grow and develop, and it is a source of energy as well. It even keeps your skin and hair healthy but be aware that some fats are better for you than others and that you need to limit your fat intake to 25-35% of your total calories each day.The so called "bad" fats—saturated and trans fats—increase the risk for certain diseases. The "good" fats—monounsaturated and polyunsaturated fats—lower disease risk. The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.
Unsaturated fat can be part of a healthy diet as long as you do not eat too much since it is still high in calories.Use liquid plant oils:olive, canola, safflower, sunflower, and soybean oils. Eat more fish:fish like salmon, trout, tuna, and whitefish. Add nuts to your meals:nuts like almonds, peanuts, and cashews.
Healthy Tip Week 3-Whole Grain
Whole grain foods help give you energy. Whole grain foods like whole wheat bread, brown rice, and oatmeal usually have more nutrients than refined grain products. They give you a feeling of fullness and add bulk to your diet. Try to get six 1 oz. equivalents of grains every day with at least three of the six 1 oz. equivalents coming from whole grain sources.
Healthy Tip Week 4-Smart Snacks
A healthy snack can contribute to a healthy eating plan and give you the energy boost you need to get through the day. Try theses snack ideas but keep in mind that most of these foods should be eaten in small amounts:
- Tortilla chips with salsa
- Carrot and dip
- Granola bar
- Graham crackers
- Animal crackers
- Fruit
- Fig bars
- Nut mix
Healthy Tip Week 5 -Be Active Every Day
Some form of physical education should be part of your daily life, whether you play sports, take Physical Education at school, or other exercise classes, or even get from place to place by walking or biking. Teens should be physically active for 60 minutes or more on most or all days of the week. Remember to dress appropriately and go out for recess. It is the perfect time to walk around the field and get at least 20 minutes of exercise.
Healthy Tip Week 6 -Breakfast
Breakfast is the most important meal of the day. Eating breakfast gives people health benefits such as weight control, improved concentration and performance, a more complete diet higher in vitamins and minerals, more strength for physical activity, and lower cholesterol levels. They also tend to weigh less than non-breakfast eaters because non-breakfast eaters tend to eat more at lunch and other meals during the day.
Healthy Tip Week 7 - Cholesterol
Cholesterol is a waxy substance found in certain foods that is needed to make vitamin D and certain hormones. Though cholesterol can be good, too much cholesterol in the body can lead to serious health problems such as clogged arteries and many other diseases. To lower cholesterol levels, most people shouldn’t consume more than 300mg of cholesterol each day, also, maintaining a healthy weight and exercising is key. In other words, 300mg of cholesterol corresponds to one egg yolk.
Healthy Tip Week 8- Washing your hands
Washing your hands is the most effective way to stop germs from spreading and getting either yourself or someone else sick. The best times to wash your hands are when your hands are dirty, before eating or touching food, using the bathroom, touching animals, and after playing outside. When you wash your hands be sure to use warm water and soap and wash your entire hand, in between your fingers and around your nails for about ten to fifteen seconds or the time to sing Happy Birthday in your head.
Healthy Tip Week 9 – Getting Enough Sleep
Sleep is necessary for everyone. When you sleep the brain replaces chemicals, solves problems, and sorts and stores information. Most kids between five and twelve should get about ten or eleven hours of sleep each night. When you don’t get enough sleep you could feel tired and cranky, have a hard time following directions, or feel clumsy when playing a sport. Also, scientists believe that too little sleep can affect growth and weaken your immune system.
Healthy Tip Week 10 - Drinking Water
Water is essential to human life. Not only does water make up half of our body weight, but also without it your body would stop working properly. Water is necessary for your body to fight diseases, digest food, and get rid of waste. It is in your blood where it helps carrying oxygen to your cells. Kids should drink water at meal times, when it is warm outside and when they exercise. If you do not drink water, your body becomes dehydrated and when you are dehydrated it keeps you from being as fast and sharp as you need to be.
Healthy Tip Week 11-Being Active
Being active is important to become healthy and stay healthy. Exercise is important because it gives people many health benefits such healthy hearts, improved coordination and a reduced risk of becoming obese, developing heart disease, cancer, and diabetes. Kids that are active are more likely to be confidant, be happy, sleep well, and make friends easily. Many experts think that kids should get at least sixty minutes a day.
Healthy Tip Week 12 - Brush your teeth
It is important to keep your teeth healthy. To have healthy teeth, you should brush your teeth at least twice a day or after you eat a meal or a sweet snack. You should spend at least two minutes brushing your teeth each time. Flossing is also recommended at least once a day. Visiting the dentist is also very important to maintain oral hygiene because dentists check for cavities and gingivitis. Another way to keep your teeth healthy is by not eating too many sugary foods and drinking too many sugary drinks such as soda.