1. Start every day with a healthy breakfast.
Breakfast gets you going after a long night without food. And it can help you focus and do better at work or in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with half an avocado or a little peanut butter, yogurt with fruit or berries, whole-grain waffles or even last night's pizza!
2. Get Moving!
It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
3 Snack smart.
Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. Enjoy a handful of walnuts or almonds and some strawberries or grapes! Avoid the stuff you find in vending machines.
4. Work up a healthy sweat.
Vigorous work-outs - when you're breathing hard and sweating - help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
5. Balance your food choices.
You don't have to give up foods like hamburgers, french fries and ice cream to eat healthy. You just have 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 minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices and checking out the Nutrition Facts Panel on food labels will help you get the nutrients your body needs!
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 physical activity event, like a bike ride or hiking, with a group each week.
7. Eat more whole grains, fruits and vegetables.
These foods give 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.
Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.
8. Join in the fun at work or school.
Take a yoga class during lunch or enjoy other physical activities at school. Join the company basketball league - or start one! Play intramural sports or sign up for a class at the local college or YMCA. Play a variety of sports and enjoy outdoor activities wit family and friends! Sports are a sure way to help you feel good, look good and stay physically fit!
9. Keep Eating Healthy Foods
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 these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Enjoy your favorite pizza at dinner. Then choose lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, pass on a third. Have a glass of water instead!
10. Make Fitness and Healthy Eating Fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games and other activities as well as new foods. You'll grow stronger, look years younger and feel better! Set realistic goals - don't try changing too much at once. Buy a few pieces of inexpensive home fitness equipment and boost your fitness level without even leaving the house! Put a favorite comedy in the DVD player and roar with laughter while you build muscles and burn calories! Fitness is fun - and helps you get more more out of life!
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